Quick answer: padel injuries do happen, but the evidence base is still limited and definitions vary between studies. The best available systematic review reported injury incidence estimates from limited literature and found elbow, knee, shoulder and lower-back problems among the common themes. Treat any single injury-rate figure as context, not a guarantee of your own risk.
This is general sports information, not medical advice. If you are injured, in pain or returning after a health issue, speak to a qualified clinician before playing through it. Brave is not the same as sensible.
What does the evidence say?
A systematic review of padel injuries found that the available research was small and varied. It reported an incidence estimate of 3 injuries per 1000 hours of padel training and 8 injuries per 1000 matches in the included literature, with prevalence figures ranging widely between studies.
Those numbers are useful, but they are not a universal answer to “what will happen to me?” Injury definitions, player level, age, reporting method and exposure time all affect the result.
Common injury areas in padel
The review found that the elbow was the most common anatomical site reported, followed by the knee, shoulder and lower back. Tendinous and muscular injuries were frequently reported.
That pattern makes sense for a sport built around quick changes of direction, reaching, overhead shots, repeated racket contact and plenty of stop-start doubles movement.
Why beginners can get caught out
Padel feels accessible quickly. The court is smaller than tennis, doubles gives you help and the walls keep rallies alive. That can lead new players to play longer, lunge harder and take on awkward rebounds before their movement and technique have caught up.
The sport is friendly to beginners. Your calves, elbows and shoulders may still want a proper vote.
How to reduce your risk
No checklist can guarantee injury prevention, but these habits are sensible for recreational players:
- Warm up properly: include light movement, side steps, shoulder mobility and short rally build-up before full-speed points.
- Build volume gradually: avoid jumping from no racket sport to several long sessions a week.
- Learn the walls: better positioning reduces desperate late reaches and twisted recoveries.
- Use stable footwear: court shoes with lateral support matter more than looking fast in a straight line.
- Check grip comfort: a slippery or uncomfortable grip can encourage over-squeezing and poor control.
- Stop when pain changes your movement: compensating through a match can turn a small problem into a tedious one.
Technique matters
A lot of padel risk is not dramatic. It is the repeated awkward swing, the rushed turn into the glass, the late overhead or the recovery step taken with poor balance. Coaching is useful because it makes the simple movements less expensive.
If you are new, read padel rules and court basics first, then use our padel versus tennis guide to understand why tennis habits do not always transfer neatly.
Does equipment prevent injuries?
Equipment can help comfort and confidence, but it should not be sold as a medical fix. A racket will not guarantee injury prevention. Shoes, sensible grips and basic accessories can support good habits, but they do not replace conditioning, coaching or rest.
For kit context, use the padel gear guide. If grip comfort is the specific issue, compare racket overgrips. Treat that as comfort support, not treatment.
When to get help
Get professional advice if pain is sharp, persistent, worsening, linked with swelling or affecting daily movement. The internet is good for explaining the rules. It is less good at looking at your shoulder.
Where to go next
New to the sport? Start with what padel is, then learn the basic rules. For more beginner and safety guides, join the Darts Connect email list through the email sign-up form.
Sources
- Incidence, prevalence and nature of injuries in padel: a systematic review
- Incidence, prevalence and nature of injuries in padel - PubMed
Sources checked 21 June 2026.
