Padel Tennis Elbow: Prevention Tips, Treatment Options, and Best Practices

Padel Tennis Elbow: Causes, Prevention, and Treatment Tips

Discover effective strategies to prevent and treat Padel Tennis Elbow, ensuring a pain-free and enjoyable playing experience.

It’s no secret that padel tennis has surged in popularity, taking the sports world by storm. However, with this growth has come a notable increase in a common issue – Padel Tennis Elbow. This ailment, also known as tennis elbow or scientifically referred to as lateral epicondylitis, can be a significant damper on your enjoyment of the game and even lead to an unplanned hiatus from the court.

Let’s guide you through understanding, preventing, and treating this frustrating condition, ensuring you continue to relish the thrill of padel tennis.

With the burgeoning popularity of padel tennis, there’s a concerning rise in the incidence of tennis elbow. Tennis elbow’ is generally used to describe the sharp, irritating pain in the elbow after engaging in racket sports like tennis or Padel.

Pain after a long match is usually more intense and prolonged than the usual muscle aches, often exacerbating during the game. Such discomfort is often due to inflammation in the forearm muscles, which connect to the elbow, leading to a condition known as lateral epicondylitis. Repetitive activities cause this overuse injury and are most common in racket sports but are also seen in certain occupational activities.

Tennis elbow symptoms usually emerge gradually over weeks or months and may worsen if left untreated. If you notice any discomfort in the forearm or elbow area, it’s best to consult a doctor promptly.

woman suffering Persistent Problem of Padel Tennis Elbow

Treating Tennis Elbow

The foremost step in treating tennis elbow involves reducing inflammation and allowing the irritated muscles and tendons to rest. Some common treatments include using non-steroidal anti-inflammatory drugs (NSAIDs), like Advil or Aleve, ice, compression, and ultrasound. In severe cases, injectable steroids might be needed.

Once the inflammation subsides, gentle exercises can be introduced to strengthen the forearm muscles and prevent a recurrence. Always consult your doctor or physical therapist before beginning any therapeutic exercises.

a man Treating Tennis Elbow

Prevention Strategies: Safeguarding Against Padel Tennis Elbow

Prevention is always better than cure, and this adage holds for Padel’s tennis elbow. By implementing the following strategies, you can minimize the risk of developing this condition and ensure a more enjoyable and injury-free padel experience:

Your choice of padel racket plays a significant role in preventing injuries, including tennis elbow. Opt for a lighter, softer racket with a round shape. More lightweight rackets offer enhanced maneuverability, reducing the strain on your elbow, while a soft core helps absorb vibrations, minimizing unnecessary stress on your forearm muscles.

Playing with an ill-fitting grip can harm your elbow and overall performance. Avoid using a too-small grip, which requires excessive gripping strength to prevent the racket from slipping. Conversely, a substantial grip can also contribute to elbow problems. Use the finger-measuring method to determine if your grip is the right size. If necessary, utilize overgrips to adjust the grip size accordingly.

Developing and maintaining good technique is paramount in preventing tennis elbow. Enlist the guidance of a professional padel tennis coach to ensure you are using the correct form and avoid overusing muscles incorrectly. The proper technique reduces the strain on smaller muscles and tendons, promoting longevity in your playing sessions and reducing the risk of injury.

Before engaging in a padel match, warm up your arm, elbow, and wrist. This practice helps prepare your muscles and tendons for the demands of the game, reducing the likelihood of injury. Squeeze and release a tennis ball in each hand for a few minutes to activate the muscles and perform wrist rolls in both directions. These simple warm-up exercises can significantly mitigate the risk of developing tennis elbow when performed correctly and consistently.

Regular exercise that includes targeted forearm muscle strengthening is essential in preventing padel tennis elbow. Engage in activities that promote overall fitness without placing excessive strain on your elbows. Incorporate exercises such as walking, jogging, running, and strength training to keep your body in optimal shape while minimizing the risk of injuries on the court.

However, if you have elbow problems, avoid exercises like push-ups, chin-ups, and dumbbell wrist curls. Prioritize a proper warm-up and discontinue any activity if you experience pain.

Even if you have an unwavering passion for Padel, listening to your body and taking breaks when necessary is crucial. If you start experiencing elbow pain during or after games, consider taking a few days off to allow for recovery. Resting at the onset of symptoms reduces the likelihood of developing more severe elbow problems, possibly forcing a more extended break from playing.

Engage in alternative activities like walking or running to maintain your fitness level without placing excessive strain on your elbow muscles.

Effective recovery practices can significantly reduce the risk of developing tennis elbow. After a challenging Padel match:

  1. Prioritize your recovery routine.

  2. Treat yourself to a relaxing massage to ease muscle tension accumulated during play.

  3. Consider taking a cold shower or indulging in an ice bath, as these can aid in flushing out lactic acid and promoting muscle healing.

Proper hydration and nutrition are vital to recovery, replenishing energy levels, and supporting the body’s healing processes.

Tennis elbow straps, or tennis elbow braces, are valuable tools for addressing elbow problems. These straps are designed to be worn around the forearm just below the elbow; some even come with pressure pads for targeted support.

By compressing the upper forearm, these straps absorb forces transmitted to the point of pain on the elbow, allowing the injured area to heal. They are affordable, easy to use, and adjustable to provide the desired compression level.

Vibrations generated by racket impact during ball contact contribute to the development of tennis elbow. To counteract this, consider utilizing equipment designed to reduce vibrations. Grips like Hesacore with honeycomb shapes offer an increased connection between the palm and fist, promoting relaxation and reducing tension and vibration transmission.

For padel-specific solutions, Noene® Under-grips, endorsed by padel legend Fernando “Bela” Belasteguin, can absorb up to 98% of vibrations. In comparison, ShockOut offers an innovative anti-vibration system that improves playing comfort and can reduce vibrations by up to 60%.

Choosing the right padel racket is crucial in preventing and managing padel tennis elbow. Opting for a racket that suits your playing style and minimizes unnecessary stress on the elbow can make a significant difference.

Consider a racket with a round shape and a soft core for better maneuverability and enhanced vibration absorption.

Avoid diamond-shaped rackets that are top-heavy, as they can increase the risk of developing tennis elbow. Consulting with knowledgeable racket specialists or seeking advice from experienced players can help you toward the best padel racket for your needs.

Prevention Strategies in playing padel tennis

Strengthening and Stretching Exercises for Tennis Elbow

Once the inflammation subsides, incorporating specific exercises can help strengthen the forearm muscles and prevent a recurrence. It is crucial to consult with a medical professional or therapist before starting any therapeutic activities. Here are a few exercises commonly recommended for tennis elbow:

  • Place your forearm on a table, palm facing down.

  • Hold a small ball or a rolled-up towel in your hand.

  • Squeeze the object and hold it for 10 seconds before releasing it.

  • Repeat this exercise for several repetitions, alternating between both arms.
  • Hold a light dumbbell or a similar weighted object with your palm facing down.

  • Slowly rotate your wrist to raise your palm and then rotate it back down.

  • Perform this exercise for multiple sets and repetitions on each arm.
  • Sit on a chair with your forearm resting on your thigh, palm facing up.

  • Hold a light dumbbell and allow your wrist to curl downward slowly.

  • Use your other hand to assist in raising the weight back up to the starting position.

  • Perform this exercise in a controlled manner for multiple sets and repetitions.

Remember to start with light weights and gradually increase the intensity as your strength improves. It is essential to listen to your body and cease any exercise if you experience pain or discomfort.

Strengthening and Stretching Exercises for Tennis Elbow

Mastering Padel Tennis Elbow for Uninterrupted Play

Padel tennis is an exhilarating sport that brings joy and excitement to countless players. However, the occurrence of padel tennis elbow can dampen the experience and hinder your performance. By understanding the causes, symptoms, and preventive measures discussed in this blog post, you now know to protect yourself from this common condition.

Remember, proper technique, choosing the right racket, warming up effectively, gradually progressing your training, and strengthening your forearm muscles are key to preventing padel tennis elbow. Additionally, listening to your body and seeking professional help when needed will ensure a safe and enjoyable playing experience. Delve into our essential video below to learn about ‘Padel Elbow Tennis’ and arm yourself with the knowledge to play safe and smart!


Padel Elbow Tennis

Growing Popularity of Padel

As of mid-2023, the meteoric rise of Padel Tennis in global sports culture has been nothing short of phenomenal. Recent data from the International Padel Federation (FIP) attests to over 25 million active players across more than 90 countries, marking an upswing in participation. A uniquely addictive blend of tennis and squash, Padel has found a stronghold in Spain, boasting over 20,000 dedicated courts and a significant number of professional competitors. Despite being a newcomer to the United States, the sport is swiftly gathering momentum due to its appealing social aspect and easy accessibility.

Even though Tennis commands a larger global audience, the popularity of Padel is rapidly increasing, especially within several European and Latin American nations. A striking reflection of this surge can be seen in Google’s search trends. The keyword ‘How Popular Is Padel‘ has recorded an impressive rise, confirming Padel’s burgeoning status as a worldwide sporting fascination.


Tennis elbow, or lateral epicondylitis, is a condition characterized by inflammation and pain in the tendons of the forearm muscles that connect to the outside of the elbow. While commonly associated with playing tennis, it can also affect padel tennis players due to similar repetitive movements.

The symptoms of tennis elbow include pain and tenderness on the outside of the elbow, a weakened grip strength, discomfort during wrist movements, and difficulty performing everyday tasks that require forearm and hand use.

Yes, the choice of padel racket can impact the likelihood of developing a tennis elbow. Rackets with diamond-shaped heads or heavier weights can strain the elbow and forearm muscles more, increasing the risk of developing this condition. Opting for a lighter racket with a soft core and a round shape can help reduce unnecessary stress and vibrations on the elbow.

Proper technique is crucial in preventing tennis elbow. Using incorrect form and poor stroke mechanics can place excessive strain on the forearm muscles and tendons, increasing the risk of injury. Learning and implementing correct techniques, including proper grip, wrist rotation, and body positioning, can help reduce the likelihood of developing tennis elbow.

Yes, exercises and stretches can help strengthen the forearm muscles and reduce the risk of developing tennis elbow. Dumbbell wrist curls, forearm pronation and supination exercises, and eccentric wrist extensions can improve forearm strength and flexibility. It’s essential to perform these exercises correctly and gradually increase intensity under the guidance of a professional.

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