Padel injuries on the rise: This is how you prevent it!
Padel has become extremely popular and has a major following across South Africa. Here in the Vaal, there are already more than five venues to choose from.
However, as more people take to the courts, injuries are becoming increasingly common.
“The sport is an excellent form of cardio exercise; however, we are seeing an increase in injuries associated with it, especially to the knees, shoulders, elbows, and ankles,” says Dr Ashley Naidoo, an orthopaedic surgeon.
Recent research from Europe shows that around 36% of recreational padel players sustain injuries each year, at a rate of approximately 2.8 injuries per 1 000 hours of play.
“Many of the common padel injuries affect the lower limbs, with ankle sprains, overused knees, calf and thigh strains, and Achilles tendon problems fairly common – particularly in players over 30 and in those who are new to the game,” he says.
“Prevention of injuries is always better than treating them, and given the growing popularity of padel, I would advise anyone who is enjoying this sport to make prevention part of their preparation.”
Physiotherapist Ulaysha Narandas, part of the multidisciplinary team at Netcare Waterfall City SOS, highlights the importance of warming up properly.
“Most padel-related injuries – especially to the knees and calves – happen early in matches when cold muscles are pushed too hard, too fast.
Her advice: start every session with 10 minutes of active movement, including light jogging, mobility drills, and dynamic stretching.
After the game, static stretching of the legs, forearms, and lower back helps prevent tightness and speed up recovery.”
Dr Naidoo points out that appropriate padel footwear is another critical piece of the injury prevention puzzle.
“Padel is played on synthetic turf, often with sand infill, and requires lateral grip and ankle support.
Running shoes and general trainers are unsuitable, increasing the risk of slipping or ankle rolls.
Footwear designed specifically for padel or clay tennis surfaces offers the best protection.
“By combining smart training, proper preparation, suitable footwear, and evidence-based rehabilitation, players of all ages can enjoy padel while minimising injury risk. Playing smart today can help you stay on court and pain-free for years to come.”
