Padel, also known as padel tennis, is rapidly gaining traction across South Africa. Its appeal lies in the dynamic gameplay and the strong sense of community it fosters among players. From weekend enthusiasts to competitive athletes, more people are picking up a racket and stepping onto the court.
But as participation rises, so do concerns from medical professionals. The sport’s physical demands, combined with a surge of amateur players, have led to a noticeable increase in injuries.
Common injuries and their causes
Dr Ashley Naidoo, an orthopaedic surgeon at Netcare Waterfall Hospital, has observed a troubling pattern. While padel offers excellent cardiovascular benefits, it also places significant strain on the body, especially when players lack proper preparation.
Injuries frequently affect the knees, shoulders, elbows, and ankles. Lower limb issues such as ankle sprains, strained calves and thighs, and Achilles tendonitis are particularly common among beginners and those over 30. Upper limb injuries, including pain in the elbow, shoulder, and wrist, often result from poor technique or using heavy rackets.
European studies show that around 36% of recreational padel players suffer injuries annually, with an average of 2.8 injuries per 1,000 hours of play.
The importance of warm-ups and recovery
Physiotherapist Ulaysha Narandas from Netcare Waterfall City SOS stresses the importance of warming up. Research from Europe and Latin America consistently links inadequate warm-ups to early-match injuries, especially in the knees and calves.
Narandas recommends a structured routine: ten minutes of active movement, including light jogging, mobility drills, and dynamic stretching before play. After matches, static stretches targeting the legs, forearms, and lower back help reduce tightness and speed up recovery.
Smart training and injury prevention
To address the rising injury rates, Netcare Waterfall City Hospital has introduced a smart training programme tailored for padel players. This initiative combines education with practical exercises designed to improve performance and reduce injury risk.
Using pneumatic resistance equipment, the programme focuses on strengthening the arms, shoulders, and lower limbs. It also emphasizes single-leg balance and stability, which are crucial for padel’s quick directional changes and lateral movements.
Choosing the right footwear
Footwear plays a critical role in injury prevention. Padel is typically played on synthetic turf with sand infill, which requires shoes that offer lateral grip and ankle support. Dr Naidoo warns against using general trainers or running shoes, as they lack the necessary features and increase the risk of injury.
Shoes specifically designed for padel or clay surfaces are recommended. Recent data from Spain suggests that hybrid or omni-soles may offer better impact absorption than traditional herringbone patterns.
Playing smart for long-term health
Dr Naidoo emphasizes that with the right approach, players can enjoy padel safely and sustainably. Smart training, proper warm-ups, suitable footwear, and evidence-based rehabilitation are key to staying injury-free.
Whether you’re playing for fun or competing seriously, taking care of your body ensures you can continue enjoying the sport for years to come.
