Padel has gained great popularity in recent years due to its accessibility and the fun it offers. However, as with any sport, there are risks of injury, especially when practiced without proper physical preparation or taking preventative measures. Padel injuries are often associated with repetitive motions, rapid turns, and changes in direction. This article will address the most common injuries in padel, their prevention and treatment, so that players can enjoy the sport safely.
Most common injuries in padel
Lateral epicondylitis or “tennis elbow”
Description: This injury affects the tendons that connect the muscles of the forearm to the elbow. It is one of the most common injuries due to repetitive striking motions.
Symptoms: Pain on the outside of the elbow that may radiate into the forearm, especially when performing extension movements.
Prevention: Proper use of technique and rackets adapted to the player’s level, in addition to performing exercises to strengthen the forearm and wrist.
Treatment: It includes rest, ice application and physiotherapy. In more severe cases, corticosteroid injections or extracorporeal shock wave therapy may be necessary.
- Shoulder injuries
Description: Repetitive and overhead punching motions can cause wear and tear on the muscles and tendons of the shoulder, especially the rotator cuff.
Symptoms: Shoulder pain, difficulty lifting the arm and, in severe cases, limited mobility.
Prevention: Strengthen shoulder muscles and improve striking technique. Stretching exercises specific to shoulder rotation are also beneficial.
Treatment: It includes rest, cold therapy, strengthening exercises, and in severe cases, may require surgical treatment.
Ankle sprains
Description: Rapid changes of direction and sudden braking are common movements in padel that increase the risk of ankle sprains.
Symptoms: Pain, swelling, and difficulty bearing weight in the affected foot.
Prevention: Wear appropriate footwear and practice stability and proprioception exercises.
Treatment: Rest, ice, compression, and elevation (RICE protocol). In some cases, temporary immobilization of the ankle may be necessary.
Knee injuries
Description: Constant movement and sudden changes in direction can lead to injuries to the ligaments in the knee, especially the anterior cruciate ligament (ACL) and the medial collateral ligament (LLI).
Symptoms: Pain, swelling, and difficulty moving, with increased knee instability.
Prevention: Strengthen the leg muscles and improve knee stability through specific exercises. Proper warm-up before playing is essential.
Treatment: It includes rest, ice and physical therapy to strengthen the knee. In severe cases, surgical treatment may be necessary.
Muscle strain
Description: Muscle strains frequently occur in padel due to sudden movements and sudden efforts.
Symptoms: Pain in the affected area, swelling, and muscle stiffness.
Prevention: Perform a proper warm-up and stretching before starting to play. Flexibility exercises are essential to avoid these injuries.
Treatment: It includes rest, icing, and physical therapy if needed.
Padel Injury Prevention
- Warm-up and stretching: It is essential to warm up well before playing. A proper warm-up prepares the muscles and joints, reducing the risk of injury.
- Muscle strengthening: Working on strengthening the muscles involved in padel (shoulders, core, legs and arms) helps reduce stress on joints and tendons.
- Proper playing technique: Correct technique reduces pressure on muscles and joints. If you’re a beginner, considering getting advice from a coach can be an investment in your health.
- Use of Proper Equipment: Choosing the right racket and specific footwear for padel helps reduce impact and strain on joints and muscles.
Treatment of common padel injuries
Treatment for these injuries depends on their severity and type, but usually includes:
Rest: Most injuries require rest to prevent worsening.
Ice and compression application: It helps reduce inflammation, especially in acute injuries.
Physiotherapy: To regain mobility and strengthen the affected muscles.
Anti-inflammatory medications: Under medical supervision, they can relieve pain and reduce inflammation.
Rehabilitation and progressive return: Once the injury has been treated, it is important to return to padel gradually, to avoid a relapse.
Conclusion
Padel is an exciting sport, but as with any physical activity, the risk of injury is present. The key to enjoying yourself without worries is prevention and adequate physical preparation. With the right technique, proper equipment and a strengthening program, padel players can significantly reduce the risk of injury and enjoy a healthy and long-lasting sports practice.
Bibliography
Mayo Clinic Staff. (2021). *Sports injuries and how to avoid them*. Mayo Clinic. Available at: [https://www.mayoclinic.org/eses/healthylifestyle/fitness/indepth/sportsinjuries/art20045237](https://www.mayoclinic.org/eses/healthylifestyle/fitness/indepth/sportsinjuries/art20045237)
American Academy of Orthopaedic Surgeons. (2020). *Sports Injuries: Prevention and Treatment*. Retrieved from [https://orthoinfo.aaos.org/en/diseasesconditions/sportsinjuries](https://orthoinfo.aaos.org/en/diseasesconditions/sportsinjuries)
Rechel, J. A., Yard, E. E., & Comstock, R. D. (2008). An epidemiologic comparison of high school sports injuries sustained in practice and competition. *Journal of Athletic Training*, 43(2), 197–204.
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