Prevent padel injuries: a 6-minute warm-up, smarter shoes, and a simple recovery plan

nothing kills momentum like a sore ankle or a nagging elbow. the good news? most padel aches are preventable with a short warm-up, a few technique tweaks, and smarter post-match habits. below is a practical plan you can follow before, during, and after every session—no physio degree required.

quick note: this guide is for general education, not medical advice. if you’re injured, see a qualified professional.

This article explains why injuries occur in padel, using simple language.

• Stop-start movements, such as fast lateral cuts, put stress on the ankles and knees.
• overheads and volleys: repeated shoulder and elbow load, especially with stiff frames or poor timing.
• hot, humid conditions: dehydration and fatigue reduce coordination and increase strain (very relevant in the uae).

the 6-minute pre-match warm-up

no machines, no excuses. set a timer for 6 minutes.

minutes 0–2: switch on

• Perform a light jog around the court, followed by forward, backward, and side shuffles.
• 20 small hops, then 20 heel-toe rocks to wake up ankles

minutes 2–4: mobility

• 10x hip circles (each way)
• 10x walk-in lunges with gentle torso twist
• 10x leg swings (front–back) + 10x (side–side) each leg
• 10x arm circles (small to big), 10x shoulder cross-body hugs

minutes 4–6: court-specific

• split-step → two quick side steps → recover to center (6 reps)
• shadow volleys: compact swings at net height (30–45 seconds)
• couple of easy serves focusing on rhythm, not power

pro tip: use fresh, consistent balls—unpredictable bounce makes you reach awkwardly. we playtest with vea padel balls for a predictable feel.

shoes matter more than you think

running shoes have lots of forward cushion and little side support. padel needs the opposite.

• Outsole: select a padel or tennis tread to provide grip without causing sticking.
• The sidewalls provide firm support for lateral cuts, which will benefit your ankles.
• The fit is snug around the midfoot, with enough space in the toe box for a thumb to prevent bruised nails.
• uae heat tip: rotate two pairs; dry shoes reduce blisters and hot spots.

technique tweaks that save joints

• serve: keep contact comfortably in front, with the elbow below the shoulder line. aim for placement over pace.
• To perform a smash, point with your non-hitting hand and rotate your torso; avoid yanking with your shoulder.
• volleys: short, stable punches; don’t swing through like groundstrokes.
• wall play: let the ball come to you. Take one small step back, keeping your weight centered under you for a compact swing.

if you’re getting elbow twinges, consider a slightly softer frame and comfortable grip. our testers liked the balance of control and comfort on the vea diamond pro padel racket.

mid-match habits that prevent problems

• micro breaks: between points, shake out shoulders, roll ankles, and take one deep breath in/out.
• hydration: sip every changeover; add electrolytes in long, hot sessions.
• sun sense: a cap, sunscreen, and light colors keep your body fresher for longer.

10-minute recovery that actually works

right after the match:

1. Cooldown walk (2 minutes): a light stroll to help settle your heart rate.
2. lower-body mobility (4 minutes): calf stretch (knee straight/bent), hip flexor lunge, and glute figure-four—30 seconds each side.
3. upper-body mobility (2 minutes): doorway chest stretch, forearm flexor/extensor stretch—30 seconds each side.
4. Breathing exercise (2 minutes): Inhale through the nose for 4 seconds, then exhale for 6 seconds; repeat this process to activate recovery mode.

later that day: protein with a meal, 10 minutes of leisurely walking, and 7–9 hours of sleep. boring, effective, repeatable.

when to rest vs. play?

• rest: sharp pain, swelling, reduced range of motion, or pain that lingers beyond 48 hours.
• modify: mild soreness only—shorten sessions, avoid overheads for a week, and focus on positioning and touch.
• return: when normal movement is pain-free during daily activities, then reintroduce volume gradually.

small gear upgrades that help

• overgrips: fresh, tacky grip reduces forearm squeeze.
• absorbent wristbands: dry hands mean fewer mishits.
• balanced racket choice: avoid extremes in weight/stiffness if you’re recovering.
• consistent balls: stable bounce = safer footwork. try vea padel balls.

quick faq

how long should i warm up for padel?

six minutes is enough if you’re focused: raise temperature, open joints, then do court-specific moves.

what’s the fastest way to fix elbow pain?

reduce volume, check grip size, soften string/overgrip feel, and focus on compact contact out in front. if pain persists, see a physio.

are compression sleeves worth it?

they can boost comfort and awareness but aren’t a cure. pair them with load management and technique work.

takeaway: a tiny routine beats a perfect plan you never follow. do the 6-minute warm-up, keep your shoes honest, recover for 10 minutes, and you’ll play more—and hurt less.