According to a BBC News article published in 2024, the Lawn Tennis Association (LTA) described padel as the “fastest-growing sport in the world”. So much so, that by the end of 2023, Sport England reported over 50,000 people had played padel at least once in England in 2023. However, with this rise comes more risk of injury – particularly for ‘padel shoulder’. Discover how to prevent injury and how our private Physiotherapy and Orthopaedic Services can get you back on the court.
What is Padel Shoulder?
Padel shoulder is a sporting injury which results from playing the increasingly popular racquet sport known as padel. This injury comes from overusing the shoulder, similar to injuries caused by swimming. If you’re experiencing persistent shoulder pain and weakness when lifting objects, you could be suffering from padel shoulder.
Due to the repetitive overhead movements and rapid swings in padel, the most common injuries associated with this sport include shoulder strains, rotator cuff tendinitis, impingement and tears. Other injuries also include ankle sprains, and injuries affecting the hand and wrist.
What causes Padel Shoulder?
Padel is a two-player racket sport much like tennis with two paddles, a ball, a net and a small, enclosed court (often outside).
Poor technique
When playing any sport for the first time, it’s important to play with someone who understands how to maintain proper form and technique. In padel, if you have an incorrect racquet grip, this can lead to ‘tennis elbow’, an injury causing pain on the outside of your elbow.
Repeated overhead motions
Reaching above head height with a racquet to hit a ball through striking or smashing shots can lead to shoulder strain. The overreaching itself isn’t bad for you, but if poor technique is used, it can leave you at increased risk of padel shoulder.
Weakened shoulder muscles
Weakness in the muscles supporting the shoulder such as rotator cuff, deltoids, bicep etc can cause injuries as the shoulder may struggle to manage the load placed on the shoulder. Having strong shoulder muscles will enable you to pull your shoulder down into position when preparing for your smash shots.
Skipping warm-ups
It’s important to warm-up your muscles, increase your heart rate and your blood flow before any workout to prepare your body for exercise and prevent injury. Shadows – where you practice the movements you will soon be doing with the ball, but without it, are an effective way to warm up for padel. Spend at least a minute performing the movements you’ll be doing. These movements could include some forehands, backhands and serves.
How to prevent Padel Shoulder?
Warm-up
As mentioned above, warm-ups such as shadowing can increase blood flow to your muscles, warming them up, which can help to prevent shoulder injury. Dynamic stretching and introducing some light cardio into your warm-up work helps to activate your legs and other parts of your body too. Don’t forget about an effective cool-down either!
Target key muscle groups
Gaining strength and cardiovascular fitness can help to prevent injury, as all key muscle groups are targeted, and this will build shoulder stability. Improving swing techniques will also help to avoid overreaching, as mentioned above.
Fuel your body
Staying hydrated by drinking water before, during and after playing padel will ensure your muscles are functioning optimally and that you’re replenishing any vital salts you’ve sweated out. Ensure you’ve eaten a meal two to three hours before your padel match to promote proper digestion and limit acid reflux symptoms. Eating fruits, vegetables and whole grains will provide energy throughout your match, limiting muscle fatigue.
Warning signs
If you begin to struggle with persistent pain or discomfort around your rotator cuff, this could be a sign of injury. In this instance, listening to your body and resting when needed is essential to ensure your injury does not worsen.
Rehabilitation and recovery
Struggling with the persistent symptoms of padel shoulder but rest isn’t helping? Our expert Physiotherapists can help to strengthen and remobilise your shoulder as well as your core through a personalised rehabilitation plan, tailored to meet your goal to get match ready.
The best treatment for padel shoulder is to strengthen your rotator cuff through the following exercises. Our MSK Specialist Physiotherapist will guide you through each of these, or variations of these, as well as provide you with tips to prevent re-injury:
- External shoulder rotation
- Single arm pull down
- Prone hold
- Lat engagement
- Lat raise
- Wrist rotations
- Exercises to strengthen your core
Get match ready after Padel Shoulder
Whether you're an amateur or a professional athlete, developing an injury can be a frustrating and painful part of participating in physical activity. If you think you need access to our private physiotherapy treatment, our experienced and compassionate team can help with your recovery. Alternatively, do more research into the type of injury you have using our sports injury care hub.
You shouldn’t need a Shoulder replacement surgery for your padel shoulder injury as it’s an operation to replace your shoulder with an artificial joint if you've been suffering from pain in your shoulder because of arthritis. But a new shoulder joint can help improve the mobility of your shoulder and reduce pain.
To contact us about private physiotherapy or to speak to a Consultant regarding shoulder replacement surgery, complete our online booking form, contact us via Livechat or call our Private Patient Team on 01580 363158.
Published on 10 April 2025