Stay healthy on the court

Stretches and Tips to Prevent Injuries on the Padel Court

Padel is one of the fastest-growing racket sports in the world — and for good reason. It’s dynamic, social, and incredibly fun. But because of its fast pace, constant direction changes, and explosive movements, injuries can happen easily if your body isn’t properly prepared.

Whether you play casually or several times a week, taking time to stretch and warm up before hitting the court is essential for staying strong, mobile, and injury-free.

Why Injury Prevention Matters in Padel

Padel combines quick sprints, sharp turns, jumps, and powerful overhead shots, which can put significant stress on your shoulders, knees, and lower back. Many common padel injuries — like tendonitis, sprained ankles, and muscle strains — are preventable with a proper warm-up and recovery routine.

Ignoring this step might save you five minutes before a match, but it could cost you weeks of rest later.

Best Stretches Before Playing Padel

A good padel warm-up should include dynamic stretches — movements that prepare your muscles and joints for the intensity of play. Spend 8–10 minutes before every match performing these key stretches.

1. Arm Circles and Shoulder Rotations

Muscles worked: shoulders, rotator cuff
Gently swing your arms in small and large circles, both forward and backward. This warms up your shoulders and prepares you for overhead smashes and volleys.

2. Hip Rotations

Muscles worked: hips, lower back, glutes
Rotate your hips in wide circles, loosening the muscles that support your quick turns and lunges.

3. Walking Lunges

Muscles worked: quads, hamstrings, glutes
Take long strides, bending both knees as you lower into each lunge. This stretch activates your leg muscles for stability and power on the court.

4. Side-to-Side Skater Steps

Muscles worked: inner and outer thighs
Move laterally from side to side, simulating padel’s typical movement pattern. It improves coordination and reduces the risk of groin pulls.

5. Wrist and Forearm Rotations

Muscles worked: wrists, forearms
Rotate your wrists gently in both directions. Strong, flexible wrists help absorb impact and improve control when playing shots.

Post-Match Stretches for Recovery

After your match, switch to static stretches — these help relax your muscles, improve flexibility, and speed up recovery.

  • Hamstring stretch: Sit on the ground and reach toward your toes.
  • Quadriceps stretch: Stand on one leg and pull your heel toward your glutes.
  • Calf stretch: Press your heel against the ground while leaning forward.
  • Shoulder and triceps stretch: Bring one arm across your chest, then pull gently with the other hand.

Hold each stretch for 20–30 seconds and breathe deeply to release tension.

Common Padel Injuries to Watch For

Tennis elbow (lateral epicondylitis) – from repetitive forehand shots

  • Shoulder tendonitis – caused by overuse during smashes
  • Ankle sprains – due to quick lateral movements
  • Knee pain – from sudden stops and jumps
  • Lower back tightness – from twisting and bending repeatedly

Most of these are preventable with good warm-up habits, proper footwear, and smart training.

Final Thoughts

The best padel players know that injury prevention is part of performance. Taking a few extra minutes to stretch, warm up, and cool down can help you play harder, recover faster, and enjoy the game for years to come.

Your racket and shoes matter — but your preparation matters even more.
Before your next match, take time to get your body ready. Your future self (and your backhand) will thank you.