8-Week Padel Injury Prevention ProgramStop Getting Injured. Start Playing More.
Three sessions per week. Systematic strengthening of the four joints that fail most in padel — ankles, knees, elbows, and shoulders.
Start Week 1 →Weeks. Three 30–40 min sessions per week. No gym equipment required.
Body zones. Ankle · Knee · Elbow · Shoulder — the four most-injured areas in padel.
To notice the difference. Most players report fewer niggles and faster recovery by week four.
In short: this 8-week program uses progressive loading to build the joints most commonly injured in padel. You train three times per week, 30–40 minutes per session, bodyweight only. Most players see a clear drop in injury episodes within four weeks.
FROM OUR COACHING TEAM
We’ve found that single-leg imbalances are the biggest injury culprit in padel. Over eight weeks, we recommend dedicating just 15 minutes three times weekly to single-leg stability work—think lateral lunges, single-leg deadlifts, and balance board exercises. In our experience, correcting these asymmetries prevents the ankle sprains and knee issues we constantly see. We know this targeted approach transforms player durability and court longevity.
Players who keep picking up the same injury every season
Anyone training 2+ times per week with zero off-court strengthening
Players rebuilding after time off who want to protect themselves from day one
The 8-Week Program
Progressive — each block builds on the one before it
Single-leg balance · 3×30s each
Proprioception baseline. We recommend comparing both sides — the weaker one tells you where to focus.
Calf raises · 3×15 (slow lower)
Eccentric emphasis on the way down. In our experience, this builds soleus and Achilles resilience for lateral padel movements.
Band external rotation · 3×12
Elbow at side, band light. Rotator cuff baseline activation — what we’ve seen prevent most padel shoulder problems across our team.
Hip bridge · 3×12
Glute activation without knee stress. We know this sets up everything that follows in the knee and ankle work.
Bulgarian split squat · 3×8 each
Single-leg loading mimics the padel lunge — what we see constantly on court. Start with bodyweight, and add a light dumbbell when 8 reps feel controlled.
Eccentric calf lowering · 3×12
Use both feet to rise, lower on the injured or weaker side only. 4-second count down. In our experience, this is the gold standard for Achilles loading.
Nordic curl · 3×5 negatives
Kneel, lower your body as slowly as possible. We’ve found this to be one of the most effective hamstring injury prevention exercises in sport.
Band Y-T-W · 3×10 each
Scapular stabilisers — the forgotten shoulder protection. What we recommend: light band, full range, no cheating.
Lateral squat · 3×10 each
In our experience, this mimics padel’s side-step lunge perfectly. What we recommend is keeping the chest up, knee tracking over toes.
Lateral bound & stick · 3×8 each
One-leg hop sideways, land and hold for 2 seconds. We’ve found this trains the ankle and knee to absorb direction-change forces effectively.
Band ER in throwing position · 3×12
Arm at 90° abduction. What we see in our team is that this loads the rotator cuff in the exact position it works hardest during the padel smash.
Copenhagen hip adduction · 3×8
Groin strength — we know it’s underrated, yet it’s critical for injury prevention. Lie on side, partner or bench supports top leg, lift hips.
Week 7: Deload & Retest
Drop volume 50%. Repeat the Week 1 tests — single-leg balance, calf raise reps, shoulder ER endurance. In our experience, what we’ve found is that documenting these improvements gives you real confidence in your progress.
Week 8: Your Permanent Routine
2 sessions per week, 20 min each. What we recommend is treating this as the maintenance volume that preserves everything you’ve built. We’ve seen countless padel players lose their gains by skipping this step, so it’s non-negotiable going forward.
What Changes
You know the feeling — two weeks into the season and something tweaks. Most players just play through it until it gets bad. What actually works is building the joints before they fail, not after.
These sessions are not cardio — they are joint preparation. Take a full rest day between sessions. Two days rest is fine. The adaptation happens during rest, not during the session.
Mild ache (1-2/10) during exercises is normal and will settle within 24 hours. Sharp pain above 3/10, or pain that lasts more than 48h after a session, means reduce load or see a physiotherapist.
8-Week Injury Prevention Program: FAQ
The questions players ask before starting
Can I do this program while still playing padel?
Yes — that is the point. Schedule sessions on rest days or at least 6 hours before court time. The program complements your playing schedule, it does not replace it.
What if I only have 20 minutes per session?
Prioritise the body zone most at risk for you. If you have had ankle issues, lead with ankle work. If it is elbow, start there. Even 20 minutes of consistent work beats nothing.
How soon will I notice results?
Most players report less stiffness after matches by weeks 2-3, and a clear reduction in injury episodes by weeks 4-6. Structural tendon and ligament adaptation takes 8-12 weeks, so completing the full program matters.
Do I need equipment?
No — the program is bodyweight only. A resistance band opens up more exercise options and is recommended but not required. Bands cost around €10-15 and are worth the investment.
Keep Reading
The guides that work alongside this program
Build Your Full Recovery Plan
Injuries Hub
Diagnosis, causes, and what’s actually happening in your body.
Recovery Hub
Post-match recovery, sleep, nutrition, and return-to-play.
Prevention Hub
Warm-up, mobility, strengthening — stop injuries before they start.
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