Getting Started with Padel Safely: A Physiotherapist's Injury Prevention Guide

Padel has rapidly become one of the most exciting racquet sports in Malaysia, with new courts opening across the Klang Valley from Shah Alam to Subang Jaya and throughout Petaling Jaya. The sport combines elements of tennis and squash, played in an enclosed glass and mesh court where the walls are in play. Its social nature, shorter learning curve compared to tennis, and accessibility have attracted thousands of Malaysian beginners eager to try something new. However, as a physiotherapist at Kinesio Rehab in Putra Heights with over 13 years of clinical experience, I have noticed a concerning pattern: many new padel players are getting injured within their first few weeks because they underestimate the physical demands of the sport or skip fundamental preparation steps. This guide will help you enjoy padel from day one while keeping your body safe.

Understanding Padel's Physical Demands

Padel may look gentle compared to tennis, but it places unique demands on the body that beginners often do not anticipate. The sport requires constant lateral movement, quick forward and backward transitions, overhead shots, and rotational trunk movements. The enclosed court means that rallies tend to be longer than in tennis, as the walls keep the ball in play, which increases cumulative physical load. A typical one-hour padel session can involve hundreds of direction changes and stroke repetitions.

The wall play element introduces additional injury considerations. Beginners frequently run into walls while chasing balls, collide with the glass during enthusiastic play, or twist awkwardly when attempting to play a ball rebounding from the side or back wall. The temptation to sprint at full speed towards a wall shot, combined with unfamiliarity with the court dimensions, creates a scenario where impact injuries are surprisingly common among newcomers.

Common Beginner Mistakes That Cause Injury

Having treated numerous padel beginners at our clinic, I have identified several recurring mistakes that significantly increase injury risk during the first few months of play.

• Skipping the warm-up entirely: The social atmosphere of padel often means players step onto the court and start hitting without any physical preparation. Cold muscles and stiff joints are far more susceptible to strains and sprains.
• Using excessive arm force instead of technique: Beginners tend to muscle the ball with their arm rather than using proper body rotation and weight transfer, leading to tennis elbow, wrist strain, and shoulder overload.
• Playing too frequently too soon: The excitement of a new sport leads many beginners to play four or five times in their first week. Without adequate conditioning, this volume overwhelms the muscles and tendons that have not yet adapted to padel-specific movements.
• Wearing inappropriate footwear: Running shoes and casual trainers lack the lateral support needed for the side-to-side movements in padel, dramatically increasing ankle sprain risk.
• Ignoring early warning signs: Mild elbow ache, knee twinges, or shoulder discomfort after the first few sessions are signals from your body that it needs time to adapt. Playing through these symptoms often escalates a minor issue into a significant injury.

Wall Play Safety and Proper Footwork

Learning to use the walls safely is a fundamental skill in padel and one that directly affects your injury risk. The key principle is to let the ball come to you rather than chasing it into the wall. Beginners should develop spatial awareness of how far they are from the back and side walls at all times. A good practice is to reach one arm out towards the wall as you approach it; if you can touch the wall, you are close enough and should position yourself to play the ball as it rebounds rather than running further.

Proper footwork is the foundation of both good padel technique and injury prevention. The split step, a small hop that brings both feet to the ground simultaneously just before your opponent strikes the ball, prepares your body to move in any direction. From the split step, use short, controlled shuffle steps to move laterally rather than crossing your feet, which can cause tripping or rolling an ankle. When moving to play a ball at the back wall, turn your body sideways and use side-shuffle steps rather than backpedalling, which eliminates the risk of tripping over your own feet or falling backwards into the glass.

Choosing the Right Equipment

Equipment selection may seem like a minor consideration, but it has a meaningful impact on injury risk, especially for beginners. The padel racket should match your current ability level. Beginners should choose a round-shaped racket with a weight between 340 and 360 grams. Heavier rackets generate more power but demand greater arm and shoulder strength, increasing the risk of overuse injuries in untrained players. A sweet spot in the centre of a round racket is also more forgiving on off-centre hits, reducing the vibration transmitted to the elbow and wrist.

Grip size is equally important. A grip that is too small forces you to squeeze harder, increasing forearm muscle tension and predisposing to lateral epicondylitis. A grip that is too large limits wrist mobility and control. The correct grip size should allow you to fit one finger between your fingertips and the base of your palm when holding the racket. Many padel shops in the Klang Valley can help you measure and select the appropriate size.

For footwear, invest in court-specific shoes with herringbone or omni-directional tread patterns, reinforced lateral sidewalls, and adequate cushioning. Clay court tennis shoes or dedicated padel shoes are ideal. Replace them when the tread shows visible wear, as compromised traction is a direct pathway to ankle injuries.

Conditioning Preparation for New Players

Before you step onto a padel court, or in parallel with your first few sessions, investing time in basic physical preparation pays enormous dividends in injury prevention. Padel requires a baseline of cardiovascular fitness, lower limb strength, core stability, and upper limb endurance.

Start with two to three sessions per week of the following exercises for at least two weeks before your first game, and continue them throughout your first few months. Bodyweight squats and lunges in multiple directions build the leg strength needed for court coverage. Lateral band walks with a resistance band around the ankles strengthen the hip abductor muscles that stabilise the pelvis during side-to-side movement. Plank holds and rotational core exercises like woodchops prepare the trunk for the rotational demands of padel strokes. Resistance band external rotation and scapular retraction exercises prepare the shoulder for overhead and backhand movements.

Your First-Month Training Plan

A sensible approach to your first month of padel can dramatically reduce your injury risk while allowing you to develop skills and enjoyment of the sport. During the first week, limit yourself to one or two sessions of 45 to 60 minutes each, focusing on basic stroke technique rather than competitive play. Spend at least 15 minutes of each session practising footwork patterns without a ball. In the second week, maintain two sessions but increase duration to 60 to 75 minutes. Begin incorporating simple wall play drills at a controlled pace. By the third week, you can add a third session if your body is responding well, meaning no persistent pain, stiffness, or swelling. Start playing points but focus on placement rather than power. In the fourth week, play up to three sessions of 60 to 90 minutes with competitive games, but always include a proper warm-up and cool-down.

Listen to your body throughout this progression. Muscle soreness that resolves within 48 hours is normal and expected. Pain that persists, worsens during play, or is located in a joint rather than a muscle warrants attention. Do not hesitate to take an extra rest day if needed. The Malaysian padel community is welcoming and understanding, and there is no shame in pacing yourself as a beginner.