Pure Sports Medicine

Padel Power: what to know before taking to racket sport’s rising star

Resident physio at Pure Sports Medicine, Jehan Patel, reports seeing an increase in padel-related injuries recently from Members, particularly elbow and wrist pain. So, curious to learn more and understand why, she has been speaking to Paul Lindsay, Padel Head Coach, to dig into the key differences between tennis and padel technique and how understanding these differences can help players avoid common injuries and keep them on the court.

What makes padel different?

There’s no doubt, padel is booming in the UK with many new players making the switch from tennis. But with that transition comes a unique set of physical demands. On the surface, tennis and padel might look similar – both involve rackets, volleys, and fast footwork. But once you get on the court, the differences become obvious – especially when it comes to swing technique and shot control.

Though many players come to padel from tennis – up to 90% by some counts – it’s important to recognise how different the game is. For starters, the equipment:

• Rackets are solid, without strings, and much lighter.

• A typical junior padel racket weighs around 360 grams, often head-heavy or balanced.

• There’s a greater emphasis on hitting the ball in the sweet spot, since off-centre shots create more vibration, which can cause a jarring effect in the hand and forearm.

The game dynamics

Padel is all about quick reactions, especially in close net play:

The back-and-forth nature of volleys requires fast forearm and wrist movements, putting strain on the shoulder and supinator muscles.

Players often play 3-4 times per week, engaging in repetitive volleys, which increases the risk of overuse injuries.

Unlike tennis, padel has less emphasis on big swings. Tennis players transitioning to padel often find they miss the ball if they use too much swing, relying more on wrist control than long strokes. This adjustment phase is critical for injury prevention.

Injury considerations and surface impact

The game is commonly played on Astro 20 surfaces, a synthetic turf that offers a unique grip and bounce profile. This surface, along with the fast-paced gameplay, can put strain on the calf muscles, particularly during sudden direction changes.

The ball used in padel is typically a decompressed tennis ball, which affects bounce and speed, making for a slightly slower game but still demanding on joints and muscles.

Padel may look like an ‘easy’ sport, but that perception can be misleading. Without proper warm-ups, players risk stiffness and strain. As the sport grows – particularly in hubs like Roehampton Club, which boasts a range of courts and junior programmes – so too does the need for education around injury prevention, especially as the game becomes more widespread.

Finding the right balance: what it means for your padel racket

When it comes to choosing the right padel racket, one of the most important – and often overlooked – factors is balance. The balance of a racket, also known as the balance point, determines how weight is distributed across the racket and has a major impact on how it feels and performs in your hand.

Balance is typically classified into three types:

• Low balance (less than 25.5cm from the handle)

• Medium to medium-high balance (25.5 – 27cm)

• High balance (more than 27cm)

So why does this matter?

• Low balance rackets offer more control and manoeuvrability, making them ideal for players who value quick reactions and precision, especially in defensive play. The trade-off? You’ll lose some power, particularly when it comes to smashes or overhead shots.

• Medium or medium-high balance rackets strike a solid balance – pun intended – between power and control. They’re a versatile option for players who want a bit of both.

• High balance rackets shift the weight toward the top of the racket (near the tip), maximising power for aggressive shots. But they require good technique and physical strength to avoid losing control or risking injury.

How to measure balance

If you’re curious about your racket’s balance point, there’s a simple way to check:

Place your racket flat on the edge of a table, with the handle hanging off the side. Slowly slide the racket forward until it tips – this tipping point is where the weight is balanced. Measure from the base of the handle to that point to get your balance measurement.

Can you change the balance?

Absolutely! Small tweaks can make a big difference:

• Adding overgrips to the handle will lower the balance (making it more manageable).

• Placing protectors or weights near the top of the racket increases the balance, shifting it toward power.

Fine-tuning your racket’s balance can help reduce injury risk, improve your shot control, and make the game more enjoyable overall. Whether you’re a beginner or a seasoned player, understanding how balance affects your play can take your padel performance to the next level.

When choosing a padel racket, most players focus on weight and balance. But there’s another key factor that influences how your racket performs: the material used on its faces (also called the ‘planes’ of the racket).

Just like the rubber inside affects the racket’s softness or firmness, the outer material plays a major role in how the racket feels when you hit the ball, how durable it is, and how much control or power it gives you.

Fibreglass: flexible and forgiving

Fibreglass is commonly used in entry-level and mid-range rackets. Why? It’s more affordable than other materials and has some advantages:

• More flexible than carbon, which allows for greater ball output – meaning the ball springs off the racket more easily.

• Ideal for beginners or those who prefer a softer, more forgiving feel.

The trade-off: it’s generally heavier and less durable than carbon, and it doesn’t provide as much control on powerful shots.

Carbon fibre: strong, light, and precise

On the other end of the spectrum is carbon fibre, a premium material found in high-end rackets. It’s a go-to for players seeking performance and durability:

• Lighter than fibreglass, while offering superior strength and stiffness.

• Gives you more control and precision, especially during power shots and volleys.

• Carbon fibre rackets also last longer, making them a solid investment for frequent players.

Understanding the materials on the face of your racket is key to finding one that matches your style of play. Whether you prefer the softer feel of fibreglass or the power and control of carbon, choosing the right surface can make a real difference on the court.

Where and how padel players get injured: what the research tells us

As padel continues to grow in popularity, understanding injury patterns in the sport becomes more important for players, coaches, and health professionals. A review of eight recent studies highlights some clear trends in where injuries occur, what types are most common, and when they’re most likely to happen.

Half of the studies reported that injuries were evenly split between the upper and lower extremities. However, when injuries were broken down more specifically, the elbow emerged as the most frequently injured joint – reported in five out of five studies that gave detailed anatomical data. Notably, one of those studies focused only on upper body injuries, which may influence those results.

Four studies examined the type of tissue affected. In three of them, tendon injuries were the most commonly reported, followed by muscle injuries. One study identified muscle injuries as the most frequent. While there was some variation in diagnoses, lateral epicondylitis (commonly known as tennis elbow or common extensor tendinopathy) was the most frequently cited condition across the board.

Only three studies provided data on injury severity, but their findings were revealing:

• One study reported that 30% of injuries were minor and 28% moderate (García-Fernández et al.).

• Another found that 65% were mild, 19% moderate, and 16% severe (Valério et al.).

• A third assessed severity based on recovery time, with over half of athletes needing more than a month to fully recover (Priego Quesada et al.).

Top Tips to avoid injury in padel

1. Warm Up Properly
Always start with dynamic stretches and light cardio to prepare muscles and joints – especially the forearms, shoulders, and calves.

2. Manage Your Load
Avoid overplaying. Playing 3–4 times per week is common but be sure to allow for recovery days and listen to your body.

3. Use the Right Racket
Choose a racket with the right balance and material for your level and style of play:

Low balance: for control and quick reactions.

High balance: for power, but needs strength and good technique.

Fibreglass: softer feel, good for beginners.

Carbon fibre: more control and durability, best for experienced players.

4. Check for Vibration
Hitting off the sweet spot causes hand and forearm stress. Choose a racket that suits your control level to reduce vibrations.

5. Strengthen Key Muscles
Focus on forearm, shoulder, and calf conditioning to support quick reactions and directional changes.

6. Modify Your Technique
If you’re transitioning from tennis, reduce large swings and focus more on wrist control to avoid overuse injuries.

7. Play on Suitable Surfaces
Be aware that Astro 20 surfaces can strain calves. Proper footwear and conditioning are essential.

8. Use Protective Equipment
Overgrips and head protectors can adjust racket balance and reduce strain.

9. Recognise Early Signs of Injury
Pain in the elbow, particularly lateral epicondylitis (tennis elbow), is common. Address discomfort early to prevent chronic issues.

10. Prioritise Recovery
Most padel injuries are mild to moderate – rest, proper recovery, and rehab can prevent small issues from becoming serious.

When taking up a new sport or returning to a sport after a period on the sidelines, the body needs to adapt. This means that you are more prone to injury due to various weaknesses that need strengthening over time for your body to be able to perform the range of movements and forces that the sport requires. Before you launch yourself in, it’s always advisable to understand your body’s ability and how to strengthen the key areas that will help you perform at your best whilst avoiding injury.

At Pure Sports Medicine, you can take advantage of a free 15-minute consultation with a team of experts to do just that. Just pop into the clinic reception or call 020 7788 7000 to make an appointment.