Padel Shoulder Injuries: How to Prevent Smash and Bandeja Overload

Padel shoulder injuries are overuse problems, mostly caused by repeated overhead shots such as the bandeja, víbora and smash overloading the rotator cuff tendons around the shoulder, the biceps tendon, and the coordination between the shoulder and the shoulder blade. Short answer: padel shoulder pain is usually not a single trauma but the sum of poor shoulder blade control, limited thoracic rotation, an arm-only hitting habit and a sudden increase in smash volume; prevention comes down to overhead movement quality and posterior shoulder strength. This article provides general information; for diagnosis and treatment, consult your doctor.

As the O’Padel Sky coaching team, we see shoulder pain as a complaint that becomes more frequent the more time a player spends at the net. In this guide we cover how the shoulder is loaded in padel, common problems, risk factors and a preventive program you can do twice a week.

How is the shoulder loaded in padel?

The shoulder is the most mobile joint in the body; it gets its stability from small muscles (the rotator cuff) and from the shoulder blade moving in the right direction at the right time. In an overhead shot the arm lifts, rotates outward, the torso arches back, and then all of that energy is transferred to the ball. Every repetition of this chain, especially a full-power smash, loads the front and upper structures of the shoulder.

Padel differs from tennis here: the number of overhead shots is much higher, because the lob is padel’s main defensive weapon and every lob is answered with a bandeja or a smash. A good net player hits dozens of overhead shots in a single match. The bandeja and víbora aren’t hit at full power but are repeated constantly; the smash comes less often but at high load. Together, the two load types can exceed the shoulder’s capacity to recover. Bandeja and smash variations articles explain the correct mechanics of these shots.

Common shoulder problems in padel

The table below offers a general framework; a definitive diagnosis can only be made through a doctor’s examination and imaging when needed.

Risk factors: Why is it more common in some players?

Weak posterior shoulder and shoulder blade muscles

Modern life shortens the front (chest, front shoulder) and weakens the back (posterior shoulder, lower trapezius, serratus). If the shoulder blade doesn’t follow the arm during an overhead shot, the shoulder joint works on its own and impingement-like pain appears.

Limited thoracic rotation

If the torso doesn’t rotate, the arm rotates more. Hip-torso rotation should be the energy source for the bandeja and smash; if the thoracic spine is stiff, the shoulder makes up the difference. Our mobility routine focuses on thoracic rotation.

Hitting with the arm only

New players learn the bandeja as an arm motion that “slices” the ball. A correct bandeja, however, starts with a side step, torso rotation and shoulder blade movement; the arm is the last link. Arm-only hitting both weakens the shot and tires the shoulder.

Sudden increase in smash volume

As players improve, they stay at the net more and attempt more smashes. Doubling your weekly smash count within a month outpaces how fast the tendon can adapt. Our training load management article covers rules for gradual progression.

Overhead shots without warming up

Smashing the first lob of the match at full power is one of the riskiest scenarios for the shoulder. That’s why our 10-minute warm-up routine includes shoulder external rotation and light bandejas.

Prevention program: Twice a week, 15 minutes

This program is preventive for healthy players and can be integrated into our 8-week conditioning program’s “Strength B” session. If you currently have shoulder pain, the dosage and exercise selection should be determined with a doctor or physiotherapist.

1. Band external rotation (elbow at your side, 90°) — 3×15 per arm. Slow and controlled; elbow close to the body. The foundational rotator cuff exercise.
2. 90/90 external rotation (arm out to the side) — 3×12. The bandeja position itself; arm at shoulder height, elbow at 90°, forearm moving up and down.
3. Face pull — 3×15. Band or cable; elbows high, squeeze the shoulder blades together. Posterior shoulder and middle trapezius.
4. Serratus punch / wall slide — 3×12. Upward rotation of the shoulder blade; helps prevent impingement.
5. Prone Y-T-W raises — 2×8 per letter. Lower trapezius and posterior shoulder; light weight or bodyweight.
6. Half-kneeling single-arm overhead press — 3×8. Controlled overhead load with core stabilization.
7. Thoracic rotation (quadruped or side-lying “open book”) — 10 reps each direction. The mobility component.
8. Sleeper stretch (posterior capsule stretch) — 30 seconds per arm; only if the back of the shoulder is tight. Skip it if you feel any sensitivity.

Weight doesn’t matter; quality does. These muscles are small and endurance-oriented; they are not trained with heavy loads.

Technique: A shoulder-friendly bandeja and smash

• Turn sideways, then hit: When a lob comes, your first move should be turning your shoulder line toward the side wall. A bandeja hit facing forward strains the shoulder.
• Lift the shoulder blade: As the arm goes up, the shoulder blade should rotate upward too; the “raise the arm, push the shoulder down” habit invites impingement.
• Contact point at eye level and slightly in front: Meeting the ball behind you overloads the back of the shoulder.
• Let the torso follow through: The arm should stop while the torso continues; braking the arm abruptly increases eccentric load.
• Don’t smash every lob: The bandeja and víbora are far more economical shots for the shoulder; use the smash when your position allows it. Our víbora article explains this choice.

Posture and daily life: What state does your shoulder arrive on court in?

A large share of shoulder problems are set up not on the court but at the desk. A forward head, rounded shoulders and shortened chest muscles make it harder for the shoulder blade to rotate upward during overhead movement. Arriving at Skyland in the evening with that posture and smashing the first lob means suddenly opening up a range your shoulder kept closed all day. What you can do off the court: a 20-second chest opener in a doorframe every hour, one thoracic rotation exercise a day, raising your screen to eye level and holding your phone up high rather than at chest height. These habits make the shoulder section of your warm-up more effective and maintain the range you need for overhead shots throughout the day.

Equipment and playing style factors

Heavy, head-heavy rackets put extra load on the shoulder during overhead shots. For players who hit a high volume of smashes, balanced or slightly head-heavy, medium-weight rackets may be a safer choice; our weight and balance article offers guidance on this. Playing style also makes a difference: aggressive players who stay at the net and try to finish every lob take on more shoulder load than players who share the load and balance it with defense. Sharing overhead load with your partner reduces the buildup, especially for the left-side player.

When pain starts: Signals and steps

When you should see a doctor

• Night pain and being unable to lie on the painful side
• Noticeable weakness when raising the arm to the side or forward
• A “tearing” or “popping out” sensation after a sudden shot
• Pain lasting more than two weeks that doesn’t ease with rest
• Numbness or tingling spreading down the arm

General approach

With shoulder problems, too, the core principle is load management, not complete rest. Reduce overhead volume, emphasize back-court play, and use controlled volleys and blocks instead of the bandeja. Continue the pain-free parts of your shoulder strength program during this period. The sports physiotherapists at O’Athletic Sky in Skyland can use movement analysis to show your shoulder blade rhythm, thoracic rotation and where load builds up in your stroke chain; we explain why this assessment is critical in our physiotherapy article. Sports massage at O’Spa Sky can help ease tension in the upper trapezius, rear shoulder and chest muscles, but massage does not replace diagnosis and treatment. Taking painkillers and continuing to smash is the most common and most costly mistake.

Returning to the court: Gradually rebuilding overhead shots

Once the pain eases, rebuild your overhead volume from zero. Example: week one, back court and volleys only; week two, 10–15 soft bandejas; week three, 30 bandejas + víboras, no smashes; week four, 5–10 controlled smashes; week five, match play. At each step, if the pain doesn’t return to its previous level within 24 hours, take a step back. After matches, add chest and posterior capsule stretches to your cool-down routine add chest and posterior capsule stretches. For the general framework, see our return-from-injury protocol article. Share every stage of the process with your doctor and physiotherapist.

Conclusion

Padel shoulder injuries are mostly preventable: shoulder blade and posterior shoulder strength, thoracic mobility, hitting from the torso and gradual smash volume are the four main safeguards. Having coaches, a sports physiotherapist and a spa under one roof at Skyland Istanbul makes it easier to manage shoulder health as a single chain: in Sarıyer you can get a movement analysis after your lesson, continue your strength program at O’Wellness Sky and wrap up the week with a post-match sports massage. If you have an ongoing shoulder complaint, consult your doctor first; then, together with our coaching team, let’s review your overhead technique together. You’ll find all our recovery options on our recovery & wellness page .

FAQ