Padel has rapidly become one of the most popular sports in Dubai, with new courts and clubs popping up across the city seemingly every week. Its fast-paced nature, social atmosphere, and accessibility make it a favourite among both recreational and competitive players. However, with this surge in participation, physiotherapy clinics across the region are witnessing a noticeable rise in padel-related injuries.
The culprit? In many cases, it’s inadequate preparation. For the purpose of this blog, we will speak about one of those topics - warming up.
Why Warm Up?
A proper warm-up is essential for preparing your body for the demands of padel. Like many traditional racquet sports, padel involves quick changes of direction, explosive movements, overhead shots, and sustained periods of lateral movement. These dynamic elements place considerable stress on joints, tendons, and muscles—especially if your body isn’t ready for it.
Warming up increases blood flow to working muscles, and improves joint mobility. It also enhances neuromuscular coordination, meaning your body reacts more efficiently to rapid and unpredictable movements—something that happens in almost every point during a padel match.
The Rise of Injuries
As physios, we’re seeing a sharp increase in cases of padel-related injuries such as:
- Rotator cuff strains
- Tennis elbow (lateral epicondylitis)
- Achilles tendonitis
- Lower back pain
- Knee injuries due to sudden direction changes
Unfortunately, the excitement of picking up a new sport often leads players—especially beginners—to overcommit too soon.
Gradual Load Progression is Key
Your body needs time to adapt to new movements and intensity levels. Jumping into a high-frequency padel schedule (e.g., playing 3–4 times per week with minimal prior fitness base) without adequate progression is a common pathway to injury.
We advise building up your tolerance gradually. Start with 1 session per week and complement your play with structured strength and conditioning work, particularly focusing on core strength, shoulder stability, and lower limb control.
Strength Training Off the Court
Strength training is often overlooked but is vital for injury prevention in padel. Exercises that target the hips, glutes, hamstrings, calves, and upper back improve joint resilience and muscular endurance. Incorporating resistance training 3-4 times per week can significantly reduce your injury risk while improving on-court performance.
What Should a Good Warm-Up Include?
Your warm-up should last 10–15 minutes and include the following:
- General Activation – Light cardio (e.g., jogging or skipping) to raise your heart rate.
- Dynamic Mobility – Leg swings, arm circles, trunk rotations to mobilise joints through full ranges.
- Sport-Specific Drills – Lateral shuffles, mini lunges, shadow swings, and short court rallies to mimic game movement patterns.
Final Thoughts
Dubai’s padel boom is here to stay, and it’s fantastic to see so many people enjoying this great sport. But with its rise comes a responsibility to play smart and look after your body. Whether you're a beginner or a seasoned player, taking the time to warm up, build strength, and manage your playing load will help you stay injury-free and enjoy padel for years to come.
Your body will thank you—on and off the court.
