Padel attracts players of all ages and backgrounds. Many, especially older players without a strong athletic past, quickly fall in love with the sport and start playing several times a week. But jumping into frequent matches without proper warm-up or the right equipment can lead to injuries. The good news is that with simple habits and smart gear choices, you can protect your body and keep enjoying padel for years to come.
Enjoy the game, avoid the pain!
Tennis elbow, the classic one
It often starts with a mild discomfort around the elbow and slowly builds into something more serious. The repetitive stress on your tendons, combined with vibrations from the racket, is the usual culprit. A lot of players use rackets that are too hard or too top-heavy for their level, without realizing the impact this has on their joints.
Choosing a soft, round-shaped racket with lower balance helps absorb more vibration and reduces strain. Keeping your racket in good condition also matters: a worn-out racket does not just affect performance, it increases the risk of injury.
The Floky arm sleeve is another smart addition. It supports the muscles and tendons during play and promotes better circulation. For anyone who has felt that tight soreness after matches, the difference is easy to notice.
Wrist pain is more common than you think
The wrist takes on a lot in padel. Every bandeja, volley, and flick relies on wrist stability and control. When players grip their racket too tightly or use an old, slippery overgrip, tension builds quickly. That tension leads to inflammation and eventually pain.
Swapping your overgrip regularly keeps your grip secure and prevents you from overcompensating. Combine that with a light and soft racket and you can limit the pressure that builds up with each hit. It is a small habit that pays off quickly, especially for beginners, women, and junior players whose joints may be more sensitive.
The shoulder is under constant pressure
While padel is not about pure power, multiple overheads smashes like bandejas and viboras put significant stress on the shoulder. Many new players overuse their arm when hitting these shots, without engaging their core or legs. That leads to tightness and, over time, inflammation.
The right racket again plays a role here. If it is too heavy or too head-biased, your shoulder ends up doing most of the work. Warming up with shoulder rotations and controlled movements before every match is a must. And just like for the elbow, the Floky shoulder sleeve can make a big difference. It adds light compression, supports circulation, and helps you feel less fatigued after long sessions.
Knees need protection and support
Padel involves constant lateral movement, quick stops, and low stances. All of that is great for cardio but tough on the knees. Knee pain tends to appear when players use the wrong shoes or play too often without building strength in the surrounding muscles.
Footwear is key. Padel-specific shoes are built to handle quick side-to-side motion and provide proper grip on artificial turf. They also offer cushioning to absorb impact and protect your joints. If you are still using running shoes or if your pair has lost its grip, you are putting unnecessary stress on your knees. Like rackets, shoes should be replaced before they are completely worn out.
Heel pain is often ignored
A lot of players start to feel a sharp pain in the bottom of the foot, especially near the heel. This is usually plantar fasciitis, an inflammation caused by overuse and poor support. It often shows up in players who play more than their footwear can handle.
Good shoes with reinforced heel support help prevent this issue. Make sure the cushioning in your shoes still feels responsive. If they are flat or if the outsole has worn thin, it is time to replace them. Continuing with dead shoes will only make things worse.
Balls can be a hidden risk
Old padel balls lose pressure and bounce. That may not seem like a big deal, but it changes the rhythm of the game and forces your body to adapt in subtle ways. You end up hitting harder or reaching more awkwardly to keep rallies going. That leads to more stress on your joints.
Changing your balls regularly helps maintain a consistent pace and a safer, more comfortable feel on court.
Conclusion
Most padel injuries do not come from a single moment, they build up over time from repetition, poor habits, or gear that is past its best. The solution is not complicated. Warm up properly, take recovery seriously, and make sure your equipment is helping, not hurting!