Padel and pickleball have exploded in popularity, and for good reason. They’re fast-paced, social, and accessible to players of all ages. But like any sport, the repetitive movements, sudden direction changes, and bursts of acceleration can leave you vulnerable to injury if your body isn’t prepared.
As biokineticists and physiotherapists, we see firsthand how recreational athletes can struggle with injuries that could’ve been prevented with the right conditioning, recovery habits, and body awareness. Let’s look at some common injuries in padel and pickleball and how you can stay resilient on the court.
Common Injuries in Padel and Pickleball
1. Tennis Elbow (Lateral Epicondylitis)
Why it happens: Repetitive wrist extension and gripping during swings place stress on the forearm extensor tendons. Signs: Pain on the outside of the elbow, weakness with grip. Prevention: Strengthen wrist and forearm muscles; improve racquet technique and grip size.
2. Shoulder Strain or Rotator Cuff Injuries
Why it happens: Overhead shots like smashes and serves strain the shoulder. Poor posture and weak scapular stabilisers make it worse. Signs: Dull ache in the shoulder, difficulty lifting the arm. Prevention: Rotator cuff strengthening, thoracic mobility drills, and good warm-up habits.
3. Lower Back Pain
Why it happens: Twisting movements, poor core control, and extended time in a semi-flexed posture strain the lumbar spine. Signs: Localised pain, stiffness, or spasms in the lower back. Prevention: Core stability work (especially anti-rotation exercises), hip mobility, and good post-game recovery.
4. Knee Injuries (Patellar Tendinopathy, Meniscus Irritation)
Why it happens: Quick lateral movements and squatting positions put stress on the knee joint and tendons. Signs: Pain around or under the kneecap, swelling, or locking sensations. Prevention: Strengthening the quads and glutes, good movement mechanics, and proper footwear.
5. Ankle Sprains
Why it happens: Sudden changes in direction and slippery or uneven courts can lead to ankle rolls. Signs: Swelling, bruising, and pain on weight-bearing. Prevention: Balance training, ankle strengthening, and taping or bracing if you’ve had previous sprains.
How to Take Care of Your Body for Court Longevity
✅ Dynamic Warm-Up is Non-Negotiable
Spend at least 10 minutes warming up with dynamic stretches and activation drills. Focus on hips, shoulders, and trunk mobility. Skipping this step is like jumping into a car race with a cold engine.
✅ Prioritise Recovery
Cool down with stretching, foam rolling, and breath work. Rehydrate, refuel, and get quality sleep. Recovery isn’t a luxury it’s part of training.
✅ Strength and Conditioning for the Court
Incorporate a cross-training routine that includes:
Lower limb strength (lunges, step-ups, glute bridges)
Core stability (planks, Pallof presses, bird-dogs)
Upper body control (band work, scapular push-ups)
Plyometrics and agility drills to simulate court demands
✅ Listen to Early Warning Signs
Don’t push through pain. If something feels off, scale back, ice the area, and consult a professional. Early intervention prevents long-term setbacks.
✅ See a Biokineticist
Whether you’re returning from an injury or want to optimise your game, a biokineticist can assess your movement, identify imbalances, and build a customised program to keep you playing pain-free.
Final Thoughts
Padel and pickleball should energise you, not sideline you. With a proactive approach to conditioning, technique, and recovery, you can reduce injury risk and keep your body in peak playing form. Your longevity in the sport depends not just on how you play but how well you take care of yourself off the court.
