Padel elbow: why it happens and how to prevent it
If the outside of your elbow aches after padel, you're in good company: the elbow is one of the most commonly injured areas in the sport. Here is what "padel elbow" is, what the research says, and what you can do about it.
This article explains a common padel injury in plain language. If you have pain, especially pain that lasts, see a doctor or physiotherapist.
What is padel elbow?
"Padel elbow" is the same condition as tennis elbow: lateral epicondylitis, now often called lateral elbow tendinopathy. It's an overuse injury of the tendons that attach the muscles that extend your wrist to the bony bump on the outside of your elbow. Many clinicians prefer the newer name because the problem is mainly tendon degeneration from overload, not inflammation.
Typical symptoms, according to the NHS and Mayo Clinic:
- Pain on the outside of the elbow, sometimes spreading into the forearm and wrist.
- Worse when gripping, lifting or twisting the wrist, for example holding a cup or shaking hands.
- It often improves within weeks, but can last a year or more if the cause isn't addressed.
It's most common in adults between about 30 and 60.
How common is it in padel?
A 2023 systematic review of padel injury studies (Dahmen et al., BMJ Open Sport & Exercise Medicine) found:
- Injury rates of roughly 3 per 1,000 hours of training and 8 per 1,000 matches.
- The elbow was the most commonly injured site in the studies it reviewed, though the share varied widely between studies.
- Lateral epicondylitis was the most frequently reported diagnosis.
Why padel players get it
Mayo Clinic lists racket sports as a classic cause, especially with poor technique, unsuitable equipment or a lot of playing time. Other risk factors include age between 30 and 60, smoking and obesity. In padel, the typical pattern looks like this:
- A sudden jump in playing time, the "new padel addict" pattern of several sessions a week straight away.
- Technique: gripping too tightly, hitting late or behind the body, and lots of wristy overheads and volleys.
- Equipment: coaches and retailers commonly advise that heavy, head-heavy or very stiff rackets put more load on the forearm. There's little research on this, so treat it as sensible advice rather than proven fact.
Prevention: what actually helps
- Build up gradually. Increase your weekly playing time step by step instead of going from zero to five sessions.
- Strengthen the forearm and the whole arm. Research supports loading exercises for the wrist extensors, including eccentric (slow lowering) wrist exercises. Current thinking goes further: progressive strength work for the whole arm, shoulder and shoulder blade.
- Relax your grip. Hold the racket firmly enough to control it, no tighter. Squeezing on every shot overloads the forearm.
- Fix the technique that overloads the arm: late contact, flicky wrist on volleys, arm-only overheads. Use your legs and body rotation.
- Choose an arm-friendly racket: lighter, lower balance, softer face and core. See our racket guide.
If it already hurts
The NHS suggests these first steps for tennis elbow:
- Reduce the activities that cause the pain, including playing time.
- Painkillers or anti-inflammatory gel, and hot or cold packs, may ease symptoms.
- A forearm strap or brace can help some people.
When to see a doctor
- See a GP if the pain hasn't improved after about two weeks of rest and self-care.
- Physiotherapy is usually recommended if symptoms continue beyond around six weeks.
- Surgery is rare and only considered after many months of symptoms.
Frequently asked questions
Is padel elbow the same as tennis elbow?
Yes. Both are lateral epicondylitis (lateral elbow tendinopathy), an overuse injury of the tendons on the outside of the elbow.
Can I keep playing with padel elbow?
Reducing the activities that cause the pain is usually the first step. If it doesn't improve within a couple of weeks, see a doctor or physiotherapist before going back to full play.
Which padel racket is best for elbow pain?
Commonly advised: a lighter racket with low balance and a softer face and core. Technique and playing load matter at least as much as the racket.
Load management: the most underrated fix
Tendons adapt to load, but slowly. Problems usually start when the amount you play rises faster than your tendons can keep up with. A sensible approach for new or returning players:
- Start with one or two sessions a week, then add time gradually.
- Avoid back-to-back long sessions on consecutive days early on.
- Mix in rest days and other activities, especially when you're building up.
- If the elbow starts to grumble, reduce the load early instead of playing through it.
An example forearm exercise
Strength work for the wrist extensors is one of the best-studied approaches for this condition. A commonly used example is the eccentric wrist extension:
- Sit with your forearm resting on a table, palm facing down, wrist just past the edge.
- Hold a light weight (a small dumbbell or a water bottle).
- Use your other hand to help lift the wrist up.
- Slowly lower the weight on its own over about three to five seconds.
Mild discomfort can be normal, but sharp pain isn't. Ask a physiotherapist for a programme suited to you, including shoulder and upper-back strength, which current research recommends alongside forearm work.
Technique fixes that take load off the arm
- Use your legs and body rotation on groundstrokes and overheads, so the arm isn't doing all the work.
- Hit in front of your body. Late contact forces the wrist and forearm to compensate.
- Volleys from the shoulder, not the wrist. A short, firm punch beats a flicky wrist.
- Relax between shots. Loosen the grip while you wait for the ball.
Racket and equipment checklist
- Weight towards the lighter end for your size and strength.
- Low or medium balance rather than head-heavy.
- A softer face (fibreglass) and core.
- A fresh overgrip so you don't need to squeeze to hold the racket.
Our beginner racket picks are all on the arm-friendly side.
Myths
- "It's inflammation, so rest fixes it." Rest helps calm symptoms, but the tendon also needs gradual loading to recover.
- "Only bad players get it." It's common at every level, especially among players who increase their playing time quickly.
- "A new racket will cure it." Equipment can help, but load and technique matter as much.