Play Padel Pain-Free: Warm-Up, Stretching, and Injury Prevention
A science-backed warm-up, a post-match stretch, and specific exercises for the most common problem areas – lower back, knees, elbow, and shoulder. Plus a couple of useful videos.
Padel looks like an easy, social sport – and it is exactly that. But behind the fun lies a surprising amount of load: short sprints, sudden stops, changes of direction, torso rotation, and explosive overhead shots. That’s why so many players sooner or later run into aches – some in the lower back, others in the knees, some develop what’s known as “tennis elbow,” and quite a few have shoulder trouble.
The good news is that most of these injuries are preventable. Not by magic, but through a few simple habits: a proper warm-up before you play, stretching afterwards, and regular, targeted work for the vulnerable areas. In this article we’ve gathered what sports medicine says – without the unnecessary jargon – along with concrete exercises you can start this week.
Why padel loads the body more than it looks
Padel is a “start-stop” sport. The body constantly switches between rest and explosive effort, while overhead shots (the smash and the bandeja) and frequent rotations add load to the shoulder and the spine. When you step onto the court “cold” and immediately play at 100%, your muscles and tendons simply aren’t ready for it – and that’s exactly when strains, cramps, and overuse injuries show up.
First things first: a warm-up is not stretching
This is probably the single most useful thing to remember. Before you play, your body needs a dynamic warm-up – movements that raise your heart rate and body temperature and prepare your joints. Long static stretching (holding a position) before a match doesn’t actually protect against injury and temporarily reduces your explosive power. Static stretching is useful, but after you play.
And one more thing sports science makes clear: the strongest defence against overuse injuries isn’t stretching – it’s regular strength work. A strong, stable muscle absorbs the load that would otherwise land on a tendon or a joint. So below, alongside the warm-up, you’ll find exercises to strengthen the problem areas.
Warm-up before you play (10-15 minutes)
A good warm-up runs through four short phases. No equipment needed – it all works on or next to the court.
1. Light cardio (3-5 min)
Goal: raise your heart rate and warm up the muscles. A light jog around the court, skipping rope, high knees, butt kicks, side shuffles. Don’t exhaust yourself – you’re just waking the body up.
2. Dynamic mobility (3-4 min)
Controlled movements through a full range, without holding: leg swings front-to-back and side-to-side, hip openers, lunges with a torso rotation, arm circles, torso twists, wrist circles.
3. Activation (2-3 min)
Wake up the key muscles – legs, glutes, core, and shoulders: bodyweight squats, glute bridges, resistance-band work for the shoulders (external rotation), plank with shoulder taps.
4. Padel-specific (3-5 min)
Connect your body to the game: the split step (the little hop before your opponent’s shot), shadow swings without a ball (forehand, backhand, volley, smash), 2-3 short 5-10 m sprints, lateral movements. Finish with a gentle rally on court, starting from the service line and working your way in.
Stretching and recovery after you play
This is where static stretching comes in. After the match your muscles are warm and pliable – hold each stretch for 20-30 seconds, calmly and without pain. Cover the main groups: hamstrings and quads, hips and hip flexors, glutes, calves, chest and shoulders, and the forearms (both the wrist flexors and extensors). A few minutes of light walking beforehand helps your heart rate settle gradually.
Injury prevention by area
Now for the specifics – the four spots that most often cause padel players trouble. The exercises below are for prevention and general strengthening; if you already have pain or an injury, see the “When to see a professional” section at the end.
Lower back
Why it hurts: the rotation in your shots, bending for low balls, and over-arching your back on the smash all load the lower spine.
How to protect it: a strong, stable core and glutes, good hip mobility, hinging from the hips (not the lower back), and control on overhead shots.
Exercises (2-3 times a week): plank and side plank, dead bug, bird-dog, glute bridge, hip mobility drills.
Knees
Why they hurt: sharp braking, changes of direction, and lunging for low balls create big loads – especially in worn-out shoes.
How to protect them: proper court shoes with good grip and cushioning, soft landings with bent knees, controlled deceleration, and strong thigh and glute muscles.
Exercises: squats, controlled lunges, step-downs (lowering off a step with control), single-leg balance. And replace worn-out shoes in good time.
Tennis elbow
Why it hurts: repetitive load on the wrist extensors, gripping the handle too tightly, the wrong grip size or too heavy a racket, and off-centre hits.
How to protect it: clean technique, the right grip size and racket weight, a more relaxed hold, and – most importantly – strengthening the forearm through eccentric exercises.
Exercises: eccentric loading of the wrist extensors. One of the best-studied exercises is the Tyler Twist with a FlexBar rubber bar – typically 3 sets of 15 reps. If you already have pain, start under the guidance of a physiotherapist.
Shoulder
Why it hurts: overhead shots (the smash and bandeja) load the rotator cuff and the muscles around the shoulder blade, especially if the volume ramps up suddenly.
How to protect it: strengthen the rotator cuff and the scapular stabilisers, increase overhead shots gradually, and keep good shoulder mobility.
Exercises: band external rotations, rows, scapular retractions, Y-T-W exercises for the upper back, shoulder mobility drills.
A few general rules that keep injuries away
- Progress gradually. Don’t jump from one session a week to five. Most overuse injuries come from “too much, too soon.”
- Recovery and sleep. Muscles repair during rest, not during play. Give them that.
- Good shoes. Grip and cushioning protect knees and ankles; a worn-out sole is a common culprit behind slips.
- Listen to pain. Mild muscle fatigue is normal. Sharp or lingering pain isn’t – ease off the load and seek advice.
Useful videos
To see the movements in action, here are two short videos from trustworthy sources. They’re a good starting point, but they don’t replace personal advice from a coach or physiotherapist:
When to see a professional
Prevention is great, but it isn’t treatment. See a doctor or physiotherapist if you have sharp pain, swelling, numbness or tingling, a feeling of instability in a joint, or pain that doesn’t ease with rest. If you already have a diagnosed injury, get assessed before starting a strength programme – that way the exercises work for you, not against you.
This article is for general educational purposes and is not a substitute for medical advice. If you have pain, an existing injury, or a health condition, consult a doctor or physiotherapist before starting a new training programme.
