Padel Injuries: What Every Player Should Know About This Trending Sport

Padel has arrived in Malaysia with extraordinary momentum. Over the past two years, padel courts have multiplied across the Klang Valley at a remarkable rate. Facilities have opened in Subang Jaya, Petaling Jaya, Mont Kiara, Bangsar, Damansara, and throughout greater Kuala Lumpur, with new venues continuing to appear almost monthly. The sport, which originated in Mexico and became wildly popular in Spain, combines elements of tennis and squash, played on an enclosed court roughly one-third the size of a tennis court with glass walls that the ball can be played off. Its social nature, relatively easy learning curve, and the sheer fun of wall play have made padel irresistible to Malaysian sports enthusiasts. However, as someone who has been treating sports injuries for over 13 years at Kinesio Rehab in Putra Heights, I am already seeing a steady stream of padel-related injuries in our clinic, and the pattern is predictable.

Why Padel Injuries Are Becoming Common in Malaysia

The rapid adoption of padel in Malaysia means that many players are picking up the sport without any formal instruction or physical preparation. Weekend social games are the norm, with groups of friends booking courts after seeing the sport on social media. While padel is indeed more accessible than tennis, it is far from injury-proof. The enclosed court creates unique situations where players may collide with glass walls or wire fencing at speed. The overhead smash, while using a shorter paddle than a tennis racquet, still demands significant shoulder strength and range of motion. And the constant lateral movement, combined with quick forward lunges to retrieve low balls, places considerable demands on the ankles and knees.

Malaysia's climate adds another layer of complexity. The high humidity inside padel enclosures, particularly outdoor courts, can make court surfaces slippery from condensation, increasing the risk of slips and falls. Players also dehydrate more rapidly than they might expect, leading to muscle cramps and fatigue-related injuries later in sessions. Understanding these sport-specific and climate-specific risk factors is essential for every padel player in Malaysia.

Elbow Injuries: The Most Prevalent Padel Problem

Elbow injuries are the single most common complaint among padel players, and the mechanics of the sport make it easy to understand why. The padel racquet, while lighter than a tennis racquet, is solid with no strings, which means vibration from ball impact is transmitted differently through the arm. The sport's emphasis on volleys, where the wrist must make rapid adjustments to control the ball's direction, places repetitive stress on the forearm tendons.

Lateral epicondylitis, or tennis elbow, is the most frequent diagnosis, presenting as pain on the outer side of the elbow that worsens with gripping and wrist extension. Medial epicondylitis, or golfer's elbow, also occurs, particularly in players who use excessive wrist flick on their forehand shots. Contributing factors include:

• Incorrect grip size: A grip that is too small or too large forces the forearm muscles to work harder to control the racquet, accelerating tendon overload.
• Playing too frequently: Many new padel enthusiasts play daily during their first weeks of discovery, far exceeding what their tendons can tolerate.
• Racquet weight mismatch: Using a racquet that is too heavy for your current fitness level amplifies the forces transmitted to the elbow tendons.
• Poor technique: Leading with the wrist instead of the shoulder and body during shots places disproportionate load on the forearm muscles.

Shoulder Injuries from Overhead Shots

The overhead smash is the most explosive shot in padel, and it is also the most damaging to the shoulder when performed repeatedly without adequate strength and conditioning. Rotator cuff tendinopathy is the most common shoulder condition in padel players, developing gradually as the tendons become overloaded from repeated overhead use. Shoulder impingement, where the rotator cuff tendons are compressed in the subacromial space during overhead movements, is equally prevalent.

What makes padel somewhat unique among racquet sports is the frequency of overhead shots. Unlike tennis, where serves and overheads occur at defined moments, padel's lob-heavy strategy means players may hit dozens of overhead smashes in a single match. This high volume of overhead work can overwhelm the shoulder structures of players who have not built sufficient strength. A structured rotator cuff and scapular strengthening programme, performed two to three times per week, is the most effective prevention strategy. Exercises using resistance bands, such as external rotation, internal rotation, and scapular retraction, can be completed in just ten minutes and provide significant protective benefit.

Ankle and Knee Injuries: The Impact of Quick Movements

The padel court may be small, but the movement demands are intense. Players must constantly shuffle laterally, sprint forward to the net, backpedal to retrieve lobs, and change direction rapidly. Ankle sprains are a frequent acute injury, particularly lateral sprains caused by the foot rolling inward during a sudden change of direction. The risk is heightened on courts where the synthetic grass surface is worn or where condensation from humidity has made the floor slippery.

Knee injuries in padel typically involve the patellar tendon, the meniscus, or the ligaments. The deep lunging movements required to retrieve low balls at the front of the court load the patellar tendon significantly, and players who perform these movements repeatedly without sufficient quadriceps and gluteal strength can develop patellar tendinopathy. The twisting forces during directional changes also place stress on the meniscus and cruciate ligaments, particularly in players who do not have adequate hip and core stability to control these rotational forces.

Glass Wall Injuries: A Unique Padel Risk

One aspect of padel that distinguishes it from every other racquet sport is the presence of glass walls. While these walls are an integral part of the game and add to its excitement, they also present a unique injury risk. Collisions with the glass wall can range from minor bruises to more significant injuries, including contusions to the shoulder, hip, or wrist when players reach or dive for balls near the wall. Eye injuries from debris or the ball rebounding off the glass at unexpected angles have also been reported.

New players are most at risk because they have not yet developed the spatial awareness needed to judge their distance from the walls. Over time, experienced players learn to use the walls to their advantage while maintaining a safe distance, but this awareness takes months to develop. Wearing protective eyewear, starting with slower-paced games to build court awareness, and learning proper wall-play technique from a coach can all reduce the risk of wall-related injuries.

Preventing Padel Injuries: A Practical Guide

Prevention is always preferable to treatment, and for padel players, a few straightforward strategies can dramatically reduce injury risk:

• Take lessons: Proper technique learned early prevents the biomechanical faults that lead to overuse injuries. Even two or three lessons can make a significant difference.
• Warm up thoroughly: Spend at least ten minutes on dynamic movements including lateral shuffles, arm circles, lunges, and gentle practice rallies before playing competitively.
• Choose the right equipment: Select a racquet weight appropriate to your strength level and ensure the grip size matches your hand. Replace overworn court shoes before they lose their grip and support.
• Manage your playing volume: If you are new to padel, limit yourself to two or three sessions per week and allow rest days for recovery. Gradual progression is key to avoiding overuse injuries.
• Strengthen off the court: A targeted conditioning programme that addresses the shoulders, core, legs, and forearms will build the physical resilience needed for the demands of padel.