As the UK embraces padel with unprecedented enthusiasm, health experts warn that the sport’s rapid growth could lead to a rise in injuries without proper preparation. More than 400,000 adults and juniors have played in the past 12 months, compared with 15,000 in 2019, and specialists say warm-ups are essential for safe participation.
Rising popularity and growing health concerns
Experts from the London School of Osteopathy (LSO) have released a tailored warm-up and stretch routine to support the UK’s expanding padel community and reduce increasing reports of shoulder, elbow and back injuries. The sport’s blend of doubles play and fast, wall-assisted rallies appeals to players of all ages, particularly those in their forties and fifties. Research shows benefits for cardiovascular fitness, agility, bone density and joint mobility.
A systematic review published in BMJ Open Sport & Exercise Medicine found an incidence rate of about three injuries per 1,000 hours of training and eight injuries per 1,000 matches. The elbow, shoulder, lower back and knees are most vulnerable. Quick directional changes, overhead smashes and rapid volleys place strain on joints and tendons, especially among novices or during colder weather when muscles are stiff.
Expert advice on injury prevention
Players are encouraged to arrive early to allow adequate warm-up time. The LSO recommends maintaining light movement if waiting for courts, particularly in cold conditions.
Fiona Hamilton, principal at the LSO, said: “These games feel friendly and low-impact, but the stop-start movement and overhead action put real load on joints that haven’t warmed up. Warming up and stretching properly can cut your injury risk dramatically and improve your game”.
The LSO routine begins with cardio to raise heart rate, followed by dynamic stretches that mirror on-court actions. Hamilton added: “A cardio warm-up should typically last 10–12 minutes. The exact duration depends on the individual’s starting point. So, if players have been standing around waiting for a court and have cooled down, they’ll need longer. Warming up properly is key to minimising the risk of injury”.
The LSO padel warm-up routine
Cardio activation – 4 minutes (longer in cold conditions)
Players should increase their heart rate with one or a combination of:
- Easy jogging or fast walking
- High knees or butt kicks for 30 seconds each
- Light skipping with or without a rope
- Side-to-side shuffle steps
Hip swings – 60 seconds (30 seconds each leg)
- Stand beside a wall or net for balance
- Swing one leg forward and backward, increasing the range gradually
- Keep torso upright and core engaged
- Repeat with the other leg
Thoracic twists – 60 seconds (10–12 slow repetitions)
- Stand with feet shoulder-width apart and knees slightly bent
- Rotate the torso from side to side while keeping hips forward
- Extend arms for a deeper warm-up if needed
Shoulder rolls and band pull-aparts – 60 seconds
- Roll both shoulders forward and backward five times each
- Hold a resistance band or towel in front and pull it apart until it touches the chest
- Repeat 10 to 12 times
Forearm circles and wrist pumps – 60 seconds
- Hold both arms at shoulder height
- Make small circles with the wrists in both directions
- Open and close hands 15–20 times
Lunge to reach – 60 seconds (8–10 reps each side)
- Step into a lunge with control
- Reach diagonally upward as you lower
- Return to standing and alternate legs
Mini jumps and sidesteps – 60 seconds
- Bounce lightly on the balls of the feet for 15 seconds
- Add lateral sidesteps or short shuffles
- Repeat two or three bursts
Additional safety measures
Appropriate footwear with strong lateral support and cushioned soles can reduce strain from frequent pivots. Rackets should match the user’s grip size and weight to minimise wrist and elbow stress. Beginners are advised to build endurance gradually and stop immediately if they experience persistent elbow pain, shoulder stiffness or lower-back discomfort.
Winter conditions heighten risk because colder temperatures cause muscles to tighten. Fiona Hamilton noted: “Padel is fantastic for staying active, but if you don’t warm up properly, you’re asking your body to sprint before it can walk”.
Infrastructure growth and future participation
There are now 893 padel courts across 300 venues in the UK, supported by more than £6 million in investment from the Lawn Tennis Association. Awareness reached 43% of UK adults in early 2025, up from 23% the previous year, with eight million potential players expressing interest. As participation continues to expand, adherence to evidence-based preparation such as the LSO routine will help ensure enthusiasts enjoy the sport while reducing the risk of injury.
