Padel Elbow: The Silent Epidemic – How to Prevent and Treat the Sport’s Most Common Injury

Padel is famously easy on the knees and back compared to tennis, but there’s one chronic enemy of the amateur player: Padel Elbow (medically known as Lateral Epicondylitis). It is a form of tendon inflammation caused by the repetitive strain of hitting, particularly the defensive backhand and repetitive gripping motions.

If you are one of the thousands of players in South Africa feeling a sharp pain on the outside of your elbow, you are not alone. Here is your essential guide to managing and preventing this injury:

Prevention Starts with Your Racket and Technique

Check Your Racket: This is the biggest culprit.
- Weight: A racket that is too heavy or too head-heavy will strain your forearm.
- Shape: Diamond-shaped rackets (power-focused) place more stress on the arm. Switching to a Round or Teardrop shape, which have a larger sweet spot and lower balance, can significantly reduce shock.
- Core: A racket with a soft EVA/Foam core absorbs vibrations better than a hard core, reducing the impact shock to your elbow.
Grip Size: A grip that is too small forces you to squeeze the racket harder, over-tensing the forearm. Try adding an overgrip or two to increase the circumference.
Correct Your Backhand: The backhand is often the source of the problem. Ensure you are meeting the ball in front of your body and using your body rotation (core/legs) to generate power, rather than flicking your wrist.

Treatment & Management

Rest and Ice: At the first sign of pain, reduce your playing time. Apply ice to the painful area for 15 minutes, several times a day.
Strengthening Exercises (Prehabilitation):
- Reverse Wrist Curls: Hold a light dumbbell, palm down, and slowly curl your wrist up. This strengthens the forearm extensors.
- Wrist Extensor Stretch: Extend your arm straight out, palm down, and gently use your other hand to pull your fingers towards the floor. Hold for 20 seconds.
Support: Wearing a dedicated Padel Elbow Brace (worn just below the elbow) can temporarily reduce the strain on the tendon during play.

Don’t Play Through It! Padel Elbow won’t heal by ignoring it. Seek advice from a local physiotherapist or sports doctor if the pain lasts more than two weeks. Getting back on the court safely is the only goal!