Padel is more than a trend—it’s a full-blown addiction. The rallies are fast, the strategy is complex, and the competition is real (especially when bragging rights are on the line). But with all that fun comes one downside: nagging injuries, especially in the shoulders, elbows, and knees.
Whether you’re playing twice a week or gearing up for your first tournament, your body is going to feel the impact. At ADAPT Recharge, we work with everyone from recreational players to pro athletes to bulletproof their joints and keep them performing at their best—without pain holding them back.
🎾 Why Padel Hurts (Eventually)
Padel is a rotational, reactive, high-rep sport. Most recreational players deal with injuries not from freak accidents—but from repetition, poor control, and lack of recovery. Common causes include:
- Overuse of dominant-side joints like the shoulder and elbow
- Lack of joint stability due to poor strength or neuromuscular control
- No structured warm-up, cool-down, or recovery routine
- Sudden spikes in playing frequency or volume (3x a week after months off? We see you.)
🦾 Shoulder: Don’t Let Overhead Smashes Smack You Back
The problem: Poor shoulder control during smashes and overhead serves leads to stress on the rotator cuff and long head of the biceps. Tight pecs and stiff mid-backs make it worse. Fix it with:
- ½ kneeling landmine presses to improve overhead strength with stability
- Resisted external rotations to build rotator cuff endurance
- Thoracic mobility drills (like open books or foam roller extensions) to reduce compensation
💪 Elbow: The Not-So-Glamorous “Padel Elbow”
The problem: Gripping too hard, poor wrist control, and repeated deceleration movements = lateral elbow tendon irritation (similar to tennis elbow). Fix it with:
- Eccentric wrist curls to remodel the extensor tendons
- Supination/pronation drills to strengthen forearm rotators
- Grip technique work (and yes, checking your racket’s grip size and string tension)
🦵 Knee: When Lunges Turn into Limps
The problem: Repeated lunging, poor hip control, and stiff ankles lead to irritation of the patellar tendon or increased meniscus stress. Fix it with:
- Isometric split squats or wall sits for load tolerance
- Lateral step-downs to build hip-knee-ankle alignment
- Posterior chain work (e.g., glute bridges, single-leg RDLs) to improve balance and reduce knee shear
🔁 What You’re Probably Skipping: Recovery
Playing hard without recovering smart is a recipe for chronic pain. Here’s what helps:
- 5-minute warm-ups: Leg swings, hip openers, resistance band activation
- Cooldowns: Light mobility and foam rolling post-match (yes, even 5 minutes helps)
- Recovery sessions: Regular soft tissue work, guided stretching, or joint-specific mobility to restore capacity
We offer clinic-based recovery sessions designed around your training volume, movement profile, and injury risk—no fluff, just targeted outcomes.
🗣️ Real Results: From Knee Pain to Match Point
“I came to ADAPT Recharge after months of knee pain that made it hard to lunge or push off in tennis. Within a few sessions, the team figured out the real issue—hip weakness and poor mechanics. They gave me a strength plan and helped me tweak my movement. I was back on the court in under a month, feeling stronger and more stable than I have in years.”
— Alex R., Recreational Tennis Player
➡️ The same approach works for padel, pickleball, and court athletes of all levels. Don’t wait for the pain to take you out of the game.
✅ Book Your Free Movement Assessment
Whether you’re already dealing with nagging pain or just want to prevent it, a movement assessment at ADAPT Recharge is the smartest next step.
Your free session includes:
✔️ Joint-by-joint mobility + strength testing
✔️ Performance-specific movement screening
✔️ A personalized plan to reduce injury risk and improve recovery
✔️ Real answers—not just cookie-cutter stretches
Let’s keep you playing hard, recovering smart, and feeling better than ever.
Book your free consult now and let’s get started.
