Padel vs Tennis Injuries: Key Differences and Prevention Strategies

The racquet sports landscape in Malaysia is evolving rapidly. While tennis has long been a staple at clubs across the Klang Valley, padel has emerged as the fastest-growing sport in the country, with new courts appearing in Petaling Jaya, Subang Jaya, Damansara, and throughout Kuala Lumpur at a remarkable pace. Many tennis players are either switching to padel or adding it to their weekly sports rotation, and newcomers are choosing padel as their first racquet sport because of its reputation as more accessible and social. As a physiotherapist at Kinesio Rehab in Putra Heights with over 13 years of experience treating racquet sport injuries, I am frequently asked how the injury profiles of these two sports compare. The answer is nuanced, and understanding the key differences can help you prevent injuries regardless of which sport you prefer.

Court Design: Enclosed Walls Change Everything

The most obvious difference between padel and tennis is the court itself. A padel court is enclosed by glass walls and metallic mesh, measuring approximately 10 by 20 metres, which is roughly one-third the size of a tennis court. The walls are not just boundaries; they are part of the playing surface, as the ball can be played off the glass after bouncing, similar to squash. This fundamental design difference creates a distinct set of injury risks.

In tennis, players cover a much larger area, requiring sustained cardiovascular endurance and longer sprints to reach wide balls. This increases the risk of muscle strains, particularly in the hamstrings and calves, and places greater aerobic demands on the body. Tennis players are more likely to sustain injuries from overextending to reach a ball that, in padel, would simply come back off the wall.

In padel, the enclosed court means players rarely need to sprint long distances, but the proximity of the walls introduces unique hazards. Collisions with the glass or mesh during aggressive play are common, leading to contusions, shoulder injuries from contact with the wall while reaching for a shot, and wrist injuries from instinctively bracing against the glass. I have treated several padel players at our clinic who sustained wrist sprains or shoulder impingement from wall contact that they did not anticipate. Spatial awareness and maintaining a safe distance from the walls during rallies is a skill that padel players must consciously develop.

Serving Mechanics: Overhead Versus Underhand

The serve is where the two sports diverge most significantly from an injury perspective. Tennis requires an overhead serve that places enormous demands on the shoulder, involving extreme external rotation during the cocking phase and rapid internal rotation during acceleration. This overhead motion is one of the primary causes of rotator cuff tendinopathy, labral tears, and shoulder impingement in tennis players. The tennis serve also loads the lower back through an extension-rotation mechanism that contributes to lumbar disc and facet joint injuries.

Padel, by contrast, uses an underhand serve struck at or below waist height. This eliminates the extreme shoulder positions and high-velocity overhead mechanics that are so problematic in tennis. The underhand serve is significantly easier on the shoulder joint and virtually removes the serve as a source of upper body injury. For players who have existing shoulder problems, this single difference often makes padel the more sustainable long-term choice.

However, the underhand serve does not mean padel is entirely shoulder-friendly. Overhead smashes are a significant part of padel, particularly for more advanced players. While these occur less frequently than overhead serves in tennis, they still involve forceful overhead mechanics and can contribute to shoulder problems over time, especially in players who lack adequate rotator cuff strength and scapular stability.

Equipment Differences and Their Impact on Injuries

The equipment used in each sport influences injury patterns considerably. A tennis racquet typically weighs between 280 and 340 grams when strung and has a longer frame that generates greater leverage and force through the arm. The string bed produces a pronounced vibration on off-centre hits that travels through the forearm, contributing to lateral epicondylalgia, commonly known as tennis elbow. The longer reach of the tennis racquet also means the force applied through the wrist and elbow during volleys and groundstrokes is amplified by the lever arm.

A padel racquet, or pala, is shorter, without strings, and typically weighs between 340 and 390 grams. The solid foam core and perforated face absorb more impact vibration than tennis strings, which means less transmission of shock through the forearm. This generally results in a lower incidence of tennis elbow among padel players. However, the compact swing and the frequent use of wrist flicks for volleys and touch shots in padel can lead to wrist tendinopathy and de Quervain's tenosynovitis, particularly in players who grip the paddle too tightly or use excessive wrist motion rather than forearm rotation.

• Tennis racquet: Longer lever arm, string vibration, higher elbow and shoulder stress, but less wrist demand on groundstrokes.
• Padel racquet: Shorter lever arm, less vibration, lower elbow stress, but more wrist involvement in volleying and touch play.

Glass Wall Rebounds: A Unique Padel Hazard

Playing the ball off the glass wall is one of padel's defining features, but it also creates injury scenarios that simply do not exist in tennis. When retrieving a ball that has bounced off the back glass, players often need to turn away from the net, track the ball's trajectory off the wall, and execute a shot while moving in an unusual direction. This turning and reaching motion can strain the oblique muscles and the muscles of the lower back, particularly when performed hastily or with poor technique.

Additionally, the ball's rebound off glass can be unpredictable, especially at courts where the glass panels have slight imperfections or temperature-related variations in bounce. Misjudging the rebound leads to awkward body positions and rushed shots that increase injury risk. Players transitioning from tennis to padel often struggle with wall play initially, as it requires an entirely new set of spatial awareness skills and movement patterns that their tennis training has not prepared them for. I advise new padel players in the Klang Valley to dedicate specific practice time to wall play rather than learning it exclusively during competitive matches where the pressure to perform increases the likelihood of injury.

Which Sport Is Easier on the Body?

Broadly speaking, padel is easier on the body than tennis for several reasons. The smaller court reduces the cardiovascular and musculoskeletal demands of covering ground. The underhand serve eliminates the single most stressful repetitive movement in racquet sports. The shorter, stringless racquet produces less vibration and elbow strain. The always-doubles format distributes the workload between two players, and the generally slower ball speed provides more reaction time and less forceful impacts.

However, padel is not injury-proof. The enclosed court introduces wall-collision risks, the explosive short-range movements can still strain muscles and tendons, and the sport's accessibility means that many beginners play frequently without adequate conditioning, which is a recipe for overuse injuries. Tennis, while more demanding, develops greater cardiovascular fitness, full-body coordination, and muscular endurance that can be protective against injury in other life activities.

For players who are managing existing injuries or chronic conditions, padel is generally the more forgiving option. Players at our clinic in Putra Heights with rotator cuff issues, chronic tennis elbow, or knee osteoarthritis have often found that padel allows them to continue playing a competitive racquet sport with reduced pain and lower injury risk. However, individual assessment is always recommended, as factors like playing frequency, technique, physical conditioning, and pre-existing conditions all influence how your body responds to either sport.

Prevention Strategies for Both Sports

Regardless of whether you play padel, tennis, or both, the foundational injury prevention strategies remain consistent. Warm up thoroughly before every session with dynamic movements that prepare the specific muscle groups and joint ranges used in your sport. Maintain adequate upper body strength, with particular attention to the rotator cuff, scapular stabilisers, and forearm muscles. Wear sport-appropriate footwear that provides lateral support and is in good condition. Monitor your playing volume and increase it gradually, following the 10 percent rule where weekly playing time increases by no more than 10 percent. Address any persistent pain promptly rather than playing through it, as early intervention prevents minor issues from becoming chronic problems.