Causes

The shoulder, elbow and knee are heavily stressed in padel because fast changes of direction, repeated stroke movements and abrupt braking moments come together. Complaints rarely arise from a single mistake. Usually several factors add up: training load that is too high, unsuitable technique, too little recovery, poor movement quality and unfavourable equipment choices. Understanding the causes helps you spot issues early and counter them before irritation turns into a longer-term injury.

This guide presents the typical causes by body region. You get practical examples, clear warning signs and concrete levers for training and everyday life. The goal is not only to avoid pain but to play with long-term stability, performance and enjoyment.

Why complaints in padel often appear together

Padel is a stop-and-go sport with a high repetition rate. A match contains hundreds of stroke actions and dozens of explosive movements. Often the following act at the same time:

• Rotational forces in the upper body
• Braking and shear loads on the knee
• High grip and forearm tension on volleys and bandejas
• Time pressure when receiving the ball from awkward positions

When one area weakens, the body compensates automatically. Example: limited shoulder mobility often leads to more load on the elbow. Or insufficient hip control increases pressure on the knee. That is why it makes sense not only to look locally at the painful spot but to analyse the whole movement chain.

Load chain in padel (from cause to complaint)

Main causes by body region

Shoulder: overhead load plus lack of control

The shoulder is heavily involved in padel, especially on smash, bandeja and vibora. It becomes critical when stroke power increases while stability and mobility are not sufficient.

Typical shoulder causes:

1. Too many overhead actions in a short time without load management
2. Insufficient rotator cuff strength and scapular control
3. Limited thoracic spine mobility
4. Technical errors such as a late contact point behind the body
5. Too short a backswing and follow-through under match pressure

Often it starts with a diffuse pulling sensation after play, especially when lifting the arm to the side. If this early phase is ignored, night pain, loss of strength and uncertainty on overhead balls often follow.

Elbow: irritation from grip pressure and stroke power

Elbow complaints in padel often arise from a combination of high grip pressure, many repeated ball contacts and poor timing. Especially in longer rallies forearm tone increases because players hold the racket tighter reflexively.

Typical elbow causes:

• Grip pressure too firm on almost every shot
• Arm too stiff instead of a relaxed kinetic chain
• Racket too heavy or poorly balanced
• Worn or slippery overgrip
• Contact point too close to the body

A classic pattern: after intense volleys or returns, pain appears on the outside or inside of the elbow. At first only after load, later also in daily life, for example when carrying or twisting.

Knee: load spikes on changes of direction and braking

The knee rarely suffers in isolation. It is usually the end of a chain from foot, hip and trunk. In padel load spikes occur mainly on abrupt stops, deep defensive positions and lateral lunges.

Typical knee causes:

1. Insufficient leg-axis control on landing and braking
2. Weak hip stability and low eccentric strength
3. Returning too early after previous knee issues
4. Unsuitable shoes with poor grip or cushioning
5. Boosting playing volume and intensity too quickly

Warning signs are anterior knee pain when climbing stairs, stiffness after sitting or uncertainty on fast changes of direction.

Comparison of the most common load drivers

Load management as the key to controlling causes

Many complaints arise because training stimuli are sensible in themselves but are set too close together in total. What matters is not only how hard you play but how often, how long and in what recovery state.

Practical management across the week

A realistic weekly rhythm helps avoid load spikes. Especially effective is separating:

• Technically demanding sessions
• Match-like sessions with high intensity
• Active recovery and mobility

Load progression over 4 weeks

Checklist: do you recognise your current risk?

• I have suddenly increased my playing volume in the last 2 weeks
• I often play despite clear residual fatigue
• I have recurring pain that lasts longer than 24 hours
• I do not use a structured warm-up
• My overgrip is old or slippery
• I train strength and mobility irregularly
• I do not adjust intensity to sleep and stress

If three or more points apply, your overload risk is increased.

Technical causes: small errors with a big impact

Technical mistakes are rarely spectacular but are decisive in sum. Especially critical are:

1. Contact too late: arm and joints must compensate abruptly.
2. Too much arm, too little trunk rotation: load stays local in shoulder and elbow.
3. Unstable base in the lower body: the knee must absorb braking forces alone.
4. Poor sense of rhythm: switching between relaxed and explosive is missing.

A recurring principle: technique under fatigue breaks down first. That is why technique training should be practised not only fresh but also under controlled pre-fatigue, yet with reduced intensity and high movement quality.

Technique check before load

Equipment and environment as hidden causes

Besides training and technique, equipment plays a bigger role than many think.

Common equipment mistakes

• Racket too head-heavy for current strength level
• Grip circumference too large or too small
• Worn shoes with poor traction
• Wrong shoe choice for the surface you play on
• Ignored wear on the grip tape

Environmental factors with impact

• Cold indoor starts without progressive activation
• Multiple matches at the weekend without recovery windows
• Sedentary work without compensating mobility
• Dehydration and insufficient energy intake

Early warning signs you should not ignore

The earlier you respond, the faster the situation stabilises. Typical warning signs:

1. Pain increases from session to session
2. Fear of movement on certain stroke patterns
3. Clearly dropping stroke accuracy at normal pace
4. Morning stiffness or night pain
5. Compensation into neighbouring regions

A simple rule for everyday life: if pain behaviour stays the same or worsens over several sessions, you must adjust load and actively address the cause.

Prioritisation: which cause to tackle first?

Do not fix everything at once. Start with the factors that offer the biggest leverage:

1. Manage load short term (volume and intensity)
2. Correct acute technical errors with high joint stress
3. Fix equipment issues immediately (grip, shoes, racket balance)
4. Build strength and mobility deficits step by step
5. Plan return to full match load progressively

Priorities in the first 14 days

1. Start a pain log
2. Reduce load by 20 to 40 percent
3. Standardise warm-up
4. Change overgrip
5. Train shoulder and hip stability twice a week
6. Technique focus on contact in front of the body
7. Schedule recovery days firmly
8. Re-check after 14 days with clear criteria

Related topics

• Common complaints
• Immediate measures
• Prevention in everyday life
• Warm-up and cool-down
• Fit and injury prevention