Padel is a dynamic, fun, and increasingly popular sport. However, its intensity and the repetition of certain sports movements can lead to injuries if the appropriate measures are not taken. From the famous tennis elbow to problems in the shoulder, lower back, or tendonsMany players experience discomfort that can affect their performance and even keep them off the court.
In this article, you'll learn about the most common padel injuries, why they occur, and, most importantly, how to avoid them so you can continue enjoying the game pain-free.
Epicondylalgia (Tennis Elbow):
Also known as lateral epicondylitis, this injury is one of the most common in paddle tennis players. It is caused by overuse of the extensor muscles of the forearm due to repetitive movements. This often causes pain in the lateral part of the elbow that can radiate to the forearm, discomfort when gripping the paddle firmly or hitting hard, and a feeling of weakness in the wrist and forearm.
Rotator cuff injuries:
Padel requires many overhead movements, such as smash and the tray, which places greater demands on the rotator cuff muscles.
Therefore, muscular imbalances often arise, which, in the long run, if there is no good physical preparation for these types of movements, can lead to shoulder pain.
These discomforts usually appear on the lateral and anterior part of the shoulder, when raising the arm, and can even be bothersome when sleeping on that side. However, sometimes this pain can affect the cervical area and cause injuries such as cervicobrachialgia.
Low back pain
Changes in direction, twists, and sudden spinal bends during play can put a lot of stress on the lower back. Therefore, if the lower back muscles are core (lumbar, abdominal and gluteal) does not provide the necessary stability, the spine and therefore the lumbar muscles will come to the rescue, which can lead to discomfort or recurring lower back pain.
Specifically the gluteal muscles (gluteus maximus, medius and minimus) plays a major role in this lumbar stability, therefore, it is necessary to have a gluteus capable of supporting the physical load involved in playing paddle tennis.
These discomforts usually appear after playing long matches, causing a feeling of stiffness and pain when turning and bending down.
Tendinopathies
Tendinopathies usually occur when tendons are subjected to loads greater than they can withstand. In padel, the most common are:
- Patellar tendinopathy (Jumper's Knee): In this case, the patellar tendon of the knee is affected, causing pain in the front of the knee. This pain usually occurs with jumping and changes in pace.
- Achilles tendinopathy: In this injury, the Achilles tendon is affected due to constant rapid movements, which can cause pain in the back of the ankle.
Muscle tears
Padel is an explosive sport with constant acceleration, braking, and changes of direction. If you add to this muscle fatigue and insufficient physical preparation, the risk of injuries increases. muscle tearsThe areas most affected when playing paddle tennis are usually:
- Twins and soleus (Tennis leg): This injury presents as a "stone-throwing" sensation in the calf, which corresponds to a muscle tear. It usually causes pain when running, jumping, standing on tiptoes, and even walking.
- Hamstrings: They are usually injured especially during explosive runs or sudden leg stretches.
- Quadriceps: It can be affected in jumps or fast runs.
If you're interested in this "pandemic" of padel injuries, you might be interested in this article: Personal trainer Aldo Cornejo's warning about the popularity of padel: "Injuries among players are on the rise."
How to prevent injuries in padel?
To reduce the risk of injury in padel, it is recommended:
- Perform a proper warm-up: It's not enough to just hit a few punches before the match. Dedicate at least 10-15 minutes to a joint mobility and muscle activation routine.
- Work on core strength and stability: It is necessary to have prepared lumbar, gluteal, and abdominal muscles to improve the protection of the lumbar spine and reduce the chances of suffering from lower back pain.
- Strengthen key muscles: It's highly recommended to dedicate at least one day a week to strengthening key padel muscles, such as the forearm, rotator cuff, legs, and calves. This will help improve performance and help you better withstand the demands of the game, whether through training at the gym or exercise routines at home.
- Use the correct equipmentChoosing a paddle that's appropriate for your level and physical abilities is essential to prevent injuries. Similarly, wearing appropriate footwear that provides stability and cushioning will help reduce the risk of discomfort and overload.
- Respect rest timesEven if padel is your passion, it's essential to give your body the rest it needs. Fatigue is one of the main causes of injury, so proper recovery helps prevent muscle overload and reduces the risk of discomfort or injury.
Physiotherapy in Alcalá de Henares for the treatment of padel injuries
Padel is an intense sport that demands speed, reflexes, and explosive movements. However, these same demands can cause injuries that affect your athletic performance and even your quality of life. Therefore, to continue enjoying padel, good recovery and proper physical preparation are essential.
In Evolution Advanced Physiotherapy Clinic, in Alcalá de Henares, we offer a personalized physiotherapy approach to Recover from your injuries and return to the paddle tennis court at 100%Our team of specialists will design a treatment tailored to your needs, helping you improve your performance and prevent future discomfort.
Don't let pain take you off the track. Schedule your Appointment with us today and play 100% again without any hassle.
