Returning from Injury in Padel: A Step-by-Step Court Program

Returning from injury in padelis the period in which the most common recurring mistake is made when rushed. Going back to your normal program the moment the pain subsides means reloading tissue that has not healed, and it markedly increases the risk of recurrence. In this article we cover the phased structure of returning to the court after an injury, the criteria to be met at each stage and the approaches that reduce the risk of recurrence.

Important note: This article offers a general framework. Every injury is different, and the return process must be planned under the guidance of the physician or physiotherapist who is evaluating you. The stages below are a general roadmap that can be used once expert approval has been obtained; they are not a diagnosis or treatment recommendation.

Why a Phased Return?

• Tissue healing continues after the pain has gone. Being pain-free does not mean the tissue is ready to carry a full load.
• Loss of strength and control: During a period of inactivity, muscle strength and neuromuscular control decrease.
• Compensation patterns: The body develops different movement patterns to avoid pain; if these are not corrected, they lead to new problems.
• Confidence factor: Being mentally ready matters as much as being physically ready.
• Gradual loading: The tissue needs time to readapt.

The Five Stages of the Return Process

Stage 1: Pain management and basic movement

Target: Bringing the pain under control and regaining basic range of motion.

• Following the treatment plan set by the specialist.
• Pain-free range-of-motion work.
• Isometric strength work (with specialist approval).
• Continuing to train the unaffected areas; for example, with a shoulder injury, lower-body training can continue.
• Court: None.

Transition criteria: Being pain-free in daily activities and regaining full range of motion.

Stage 2: Regaining strength

Target: Bringing the strength of the affected area close to the level of the opposite side.

• Progressive resistance work.
• Side-to-side comparison: the affected side should be at least 80-90 percent of the uninjured side.
• Eccentric work (under specialist guidance).
• Core and surrounding-area strengthening.
• Low-impact cardio: swimming, cycling.
• Court: None, or only very light movement.

Transition criteria: Reduced strength asymmetry, and being pain-free in loaded movements.

Stage 3: Neuromuscular control and movement patterns

Target: Rebuilding movement patterns safely.

• Balance and proprioception work.
• Multi-directional movement: side step, cross step, backward step.
• Controlled change-of-direction drills.
• Shadow play (padel movement patterns without a ball).
• Gradual introduction to plyometric work.
• Court: Shadow play and light movement drills.

Transition criteria: Symmetry in single-leg balance tests, and being pain-free in controlled change of direction.

Stage 4: Sport-specific loading

Target: Gradually regaining padel-specific movements.

• Week 1: Controlled ball feeding; forehand and backhand only, at half power, 20-25 minutes.
• Week 2: Wall work, short rallies; light serving motion, 30-35 minutes.
• Week 3: Net volleys and controlled play; no smashes, 40 minutes.
• Week 4: Bandeja and serve near full power; short match trials, 45-50 minutes.

Evaluation at the end of each week: is there pain, was there any swelling or discomfort the next day?

Transition criteria: Being able to perform sport-specific movements at full power without pain.

Stage 5: Return to matches

Target: Gradual return to competitive play.

• Week 1: A one-set friendly match against a low-tempo opponent.
• Week 2: A two-set friendly match.
• Week 3: A match at normal tempo.
• Week 4 and beyond: Return to tournament or league matches.

At this stage, at least one day of rest should be left between matches.

Readiness Criteria

To pass each stage, a subjective “I feel fine” is not enough. Objective criteria:

• Pain: Being pain-free during and after movement.
• Range of motion: Symmetrical with the opposite side.
• Strength: At least 90 percent of the opposite side.
• Functional tests: Symmetry in tests such as single-leg hop distance and balance time.
• Swelling: No swelling after activity.
• Next-day response: The most important indicator. If there is pain or swelling the next day, the load is too high.
• Mental confidence: Trusting the movement; hesitation creates compensation patterns.

Common Padel-Specific Injury Areas and Return Notes

Shoulder

• Overhead shots (smash, bandeja, víbora) are added last.
• The rotator cuff and scapular control program should be completed before returning.
• Gradual introduction to the serving motion; half power first, then full power.

Groin / adductor

• Lateral movement is the most critical load; it should be added gradually.
• Adductor strength work (such as the Copenhagen plank) is necessary before returning.
• Lateral preparation must always be done in the warm-up.

Knee

• Changes of direction and sudden stops should be added gradually.
• Gluteus medius strength should be assessed before returning.
• Landing technique control is important.

Ankle

• Proprioceptive training is a standard approach for reducing the risk of recurrence.
• Balance work should be at the center of the return program.
• Shoe choice and lateral support are important.

Elbow (conditions similar to tennis elbow)

• Grip thickness and racket weight should be reviewed.
• Eccentric forearm work under specialist guidance.
• Check your hitting technique; use trunk rotation instead of hitting with the arm.

Reducing the Risk of Recurrence

• Find the cause. An injury is rarely a coincidence: excessive load, technical error, equipment mismatch or lack of strength.
• Fix the weakness. Keep the preventive program going after your return; going back to the pre-injury program produces the same result.
• Extend your warm-up. 12-15 minutes, including sport-specific movements.
• Manage your load increases. Weekly volume increases should not exceed 10-15 percent.
• Review your equipment. Racket weight and balance, grip thickness, shoe condition.
• Check your technique. Do a video analysis session with your coach.
• Take recovery seriously. Sleep, nutrition, rest days.
• Listen to early signals. Intervening at the stage of mild discomfort is better than a full injury.

What You Can Do While Injured

Don't treat the time you can't be on the court as completely lost.

• Train the unaffected areas. Lower body with a shoulder injury, upper body with a knee injury.
• Build tactical knowledge. Watch professional matches, analyze your own recordings.
• Mental work. Breathing work, routine planning.
• Deepen your knowledge of the rules and the game.
• Close mobility gaps. A good opportunity for this often-neglected area.
• Improve your nutrition and sleep routine.

The Mental Dimension

One of the least discussed but most decisive aspects of returning from injury is loss of confidence.

• Hesitation is dangerous. Not fully trusting a movement creates compensation patterns and a new risk of injury.
• Gradual exposure. Repeating the feared movement under controlled conditions builds confidence.
• Expectation management. In your first matches you won't be at your old level; this is normal.
• Patience. An early return usually results in a longer total time away.
• Support. Staying in touch with your coach and physiotherapist makes the process easier.

Conclusion

Returning from injury in padel is completed not when the pain goes away but when objective criteria are met: symmetrical range of motion, strength at least 90 percent of the opposite side, balance in functional tests and, most importantly, no next-day reaction after activity. A five-stage structure (pain management, strength, neuromuscular control, sport-specific loading, return to matches) makes this process manageable. The key to reducing the risk of recurrence is finding the cause of the injury and continuing the preventive program after returning. This entire process should be planned under the guidance of a health professional who is evaluating you.