MOVEMENT SCREENFind Your Injury Risks Before They Find You
You feel fine right now — until you don’t. Most padel injuries don’t appear from nowhere; they build silently through movement faults, asymmetries, and compensations that go unchecked for months. This guide walks you through a practical movement screen assessment designed specifically around padel injury risk, so you can identify your weak links and fix them before a match forces the issue.
Preventable — of padel injuries involve movement faults identifiable by a pre-season screen (sports medicine consensus data)
Re-injury Risk — players returning without movement screening are four times more likely to re-injure within 12 weeks
Screen Time — our full padel movement screen assessment takes under 12 minutes with no equipment needed
In short: a movement screen assessment for padel injury risk is a structured set of functional movement tests performed before the season or after injury. It flags asymmetries, mobility deficits, and stability failures that directly predict common padel injuries. Fix the faults you find and you dramatically reduce your chance of missing court time — without waiting until something hurts.
Why Movement Screening Matters for Padel
Padel Is a High-Demand Rotational Sport
Padel places unique demands on the body that most recreational athletes are simply not prepared for. Every rally involves rapid deceleration, sudden lateral cuts, explosive forward lunges, and overhead rotational swings — often performed within milliseconds of each other. Unlike gym exercise, which happens in controlled ranges at predictable speeds, padel forces your joints and muscles to absorb and produce force in compromised positions. When your movement quality is poor, those compromised positions become injury triggers. A movement screen assessment for padel injury risk gives you a snapshot of how your body handles these demands before something breaks down. Research published in the British Journal of Sports Medicine consistently shows that pre-participation screening reduces musculoskeletal injury rates in racket sports by 30 to 50 percent when findings are acted upon. The screen does not guarantee you stay injury-free, but it stacks the odds heavily in your favour.
The Problem With Playing Through Warning Signs
Most amateur padel players notice stiffness, tightness, or mild discomfort and assume it is just soreness from training hard. We understand that instinct — you want to play, not sit on the sideline doing mobility work. But most injuries that sideline players for weeks or months began as small movement faults that were never addressed. A tight hip flexor becomes a hamstring strain. A stiff thoracic spine becomes rotator cuff tendinopathy. An unstable single-leg stance becomes an ankle sprain on a hard lateral change of direction. The movement screen assessment is not about finding excuses to rest — it is about finding specific faults so you can target them precisely, keep training, and reduce your cumulative injury load over a full season. Players who screen regularly report fewer missed sessions and, perhaps more importantly, better movement quality and on-court performance.
Who Should Complete This Screen?
This screen is relevant for any padel player regardless of level. Beginners benefit because they are still developing movement patterns and are particularly vulnerable to overuse injuries in the first year of playing. Intermediate and club players benefit because they are typically playing two to four times per week — enough volume for compensation patterns to accumulate and eventually cause damage. Elite and competitive players benefit because even small asymmetries at high playing volumes translate to significant injury risk over a season. We also strongly recommend completing this screen after any injury before returning to full play, and at the start of each new playing season. Think of it as an annual MOT for your body — the few minutes you invest could save you months of frustrated recovery.
The 7-Test Padel Movement Screen Protocol
Tests 1 and 2: Deep Squat and Single-Leg Squat
The deep squat assesses bilateral hip, knee, and ankle mobility simultaneously. Stand with feet shoulder-width apart, toes pointing forward. Raise your arms overhead and squat as deeply as possible while keeping your heels on the floor and your torso upright. Red flags include heels rising, knees collapsing inward, excessive forward trunk lean, or inability to reach below parallel. Score it 0 (cannot perform), 1 (significant compensation), 2 (minor compensation), or 3 (clean pattern). The single-leg squat follows the same scoring logic but on one leg at a time, lowering until the thigh is near horizontal. This test is particularly relevant for padel because most explosive movements — the split step, the lunge, the recovery sprint — involve loading one leg at a time. Knee valgus (knee caving inward) on the single-leg squat is one of the strongest predictors of knee and ankle injury in court sport athletes according to Functional Movement Systems research data.
Tests 3 and 4: Active Straight Leg Raise and Rotary Stability
The active straight leg raise assesses hamstring length and hip flexor mobility with the pelvis stable — the exact quality needed for explosive lunging in padel. Lie on your back, legs straight. Without bending the knee or moving the opposite leg, raise one leg as high as possible. Score based on how far the ankle clears an imaginary line at mid-thigh. If it does not reach mid-thigh, that hip mobility deficit will force compensatory movement under fatigue. The rotary stability test examines the core’s ability to resist rotation during limb movement — precisely what your trunk must do during every padel stroke. Start in a quadruped position and simultaneously extend one arm and the opposite leg. Maintain a neutral spine throughout. This test predicts lower back and shoulder overuse injury with high reliability in overhead athletes. Asymmetry between sides here is more concerning than overall score — flag any difference of more than one point between left and right.
Tests 5, 6 and 7: Hurdle Step, Shoulder Mobility, and Trunk Stability Push-Up
The hurdle step tests single-leg stance stability and hip-knee coordination during stepping — critical for the crossover steps and overhead smash preparation in padel. Using a stick held across your shoulders, step over a hurdle set at tibial tuberosity height. Any hip drop, trunk shift, or loss of balance scores a 1 or 0. Shoulder mobility is tested by simultaneously reaching one hand up behind your back and the other down, trying to overlap the fists. A fist-width gap or more indicates a restriction that will affect overhead padel strokes and predisposes the shoulder to impingement. The trunk stability push-up assesses the ability to stabilise the spine under load — men perform from toes with thumbs at forehead height, women from knees with thumbs at chin height. Being unable to maintain a rigid plank position throughout the movement signals core instability that contributes to both lower back pain and shoulder injury during padel play.
Interpreting Your Movement Screen Results
Understanding the Scoring System
Each of the seven tests is scored on a 0 to 3 scale. A score of 3 means the pattern is performed cleanly without compensation. A score of 2 means the pattern is completed but with minor visible compensation. A score of 1 means the pattern cannot be completed even with compensation, or causes pain during the attempt. A score of 0 is given any time pain is associated with the test — this immediately flags the need for professional assessment before returning to court. Your composite score runs from 0 to 21. Research from the Journal of Orthopaedic and Sports Physical Therapy suggests a score of 14 or below is associated with significantly elevated injury risk in athletes across court and field sports. For padel specifically, we advise treating any score under 16 as a meaningful risk signal, given the rotational and multidirectional demands of the game. But composite score alone is less important than identifying specific failed patterns and side-to-side asymmetries.
Asymmetry Is the Red Flag That Matters Most
A composite score of 18 with a two-point asymmetry between left and right single-leg squat is more concerning from an injury perspective than a composite score of 15 with no asymmetry. Side-to-side differences tell you that your body has developed a dominant compensation pattern — one side is working harder to pick up the slack for the other. In padel, where you pivot and push off both legs repeatedly, this creates a predictable injury pattern on the weaker side. When we screen injured padel players retrospectively, the most common finding is a pre-existing asymmetry that was never addressed. Look specifically at: single-leg squat left versus right, active straight leg raise left versus right, shoulder mobility left versus right, and rotary stability ipsilateral versus contralateral. Any difference of two or more points between sides on any single test should be your first rehabilitation priority, regardless of overall score.
Linking Screen Findings to Specific Padel Injury Risk
Each test failure maps fairly directly onto specific injury patterns we see in padel players. Poor deep squat correlates with patellar tendinopathy and ankle sprains. Failed single-leg squat with knee valgus correlates with anterior knee pain, ACL stress, and lateral ankle instability. Active straight leg raise restriction correlates with hamstring strains and low back pain during lunging. Poor rotary stability correlates with lumbar disc injury and shoulder impingement. Failed hurdle step correlates with hip flexor strains and groin injuries. Shoulder mobility restriction correlates with rotator cuff tendinopathy and subacromial impingement. Trunk stability push-up failure correlates with wrist, elbow, and lower back overuse injury. Using your screen results as a predictive injury map means your prehabilitation work is targeted and evidence-based rather than generic. You are not just doing exercises because they are good in general — you are fixing the specific faults your body showed you.
Fixing What You Find: Targeted Correction Strategies
Mobility Deficits: Hip, Ankle, and Thoracic Spine
The three mobility areas that fail most often in padel movement screens are hip flexor length, ankle dorsiflexion, and thoracic rotation. Tight hip flexors are almost universal in players who sit for work — they limit the deep squat, restrict the lunge depth, and force the lower back to compensate during overhead shots. Target them with 90-90 hip stretches, half-kneeling hip flexor stretches, and couch stretches held for two to three minutes daily. Restricted ankle dorsiflexion often shows up as heel rise in the deep squat. Use the knee-to-wall test daily (five centimetres from the wall is the minimum acceptable range for court sport) and load the restriction with slow eccentric calf raises off a step. Thoracic rotation restriction is the single most common contributor to shoulder injury in padel — spend two minutes daily on thread-the-needle rotations and seated thoracic rotations before every session.
Stability Deficits: Glutes, Core, and Single-Leg Control
Stability deficits respond to progressive loading, not just stretching. Knee valgus on the single-leg squat almost always reflects underactive glute medius and poor motor control of hip external rotation rather than weakness per se. Begin with clamshells, lateral band walks, and side-lying hip abduction to establish the neuromuscular pattern, then progress to single-leg Romanian deadlifts and lateral step-downs within four to six weeks. Core stability failures on the rotary stability test respond well to dead bugs, Pallof press variations, and half-kneeling cable chops — exercises that demand spinal stiffness under limb movement, directly replicating what happens during a padel stroke. Prioritise anti-rotation work over crunches and sit-ups, which do not reflect the stability demands padel places on the trunk. Lateral subsystem training — side planks, hip abduction, and lateral band walks in combination — addresses both the hip and trunk components simultaneously.
Building Corrections Into Your Regular Training
The most effective approach is not to add a separate hour of prehabilitation on top of your existing schedule. That approach has poor adherence in recreational athletes. Instead, integrate your correction exercises as a structured warm-up before every padel session — ten to twelve minutes of targeted mobility and activation work that primes the exact patterns your screen identified as deficient. Use the first five minutes for mobility (thoracic rotation, hip flexor stretch, ankle mobility), the next four minutes for stability activation (glute activation, single-leg balance), and the final two to three minutes for movement preparation (dynamic squatting, lateral shuffles, rotational patterns). Players who integrate corrections into warm-up rather than treating them as a separate session show significantly better adherence at six and twelve weeks. Aim to rescore your movement screen after eight weeks of consistent targeted work — the improvements are typically measurable and motivating.
Hip Mobility
90-90 stretch and half-kneeling lunge daily. Two minutes per side minimum.
Glute Activation
Clamshells and lateral band walks before every session — 2 sets of 15 reps.
Anti-Rotation Core
Pallof press and dead bugs 3x per week. Focus on control, not speed.
Ankle Dorsiflexion
Knee-to-wall test and eccentric calf raises daily. Progress to single-leg loading.
Thoracic Rotation
Thread-the-needle and seated rotation before every hitting session.
Single-Leg Control
Single-leg RDL and lateral step-downs 3x per week. Match both sides.
When to Rescreen and How to Track Progress
The Optimal Rescreening Schedule
Movement screens are not a one-time event. Think of them as a regular data collection tool — like tracking your match statistics or your training load. For most club padel players, we recommend completing the full seven-test screen at the following intervals: at the start of each playing season, after any injury before returning to full training, after a significant change in training volume or intensity (such as entering a competitive league), and every eight to twelve weeks during active targeted correction work. That last interval is particularly important because it closes the feedback loop — you can objectively see whether the mobility and stability work you are doing is translating into improved movement patterns. Most players who follow a consistent correction programme see measurable improvement within six to eight weeks, with full pattern correction typically achieved within twelve to sixteen weeks depending on the severity of the initial deficit.
Tracking Your Scores Over Time
Keep a simple movement screen log — a spreadsheet or even a notes app entry with the date, each test score, and any side-to-side asymmetries noted. This longitudinal data is far more valuable than any single screen in isolation. It shows you whether your movement quality is improving with training, plateauing despite effort, or declining as playing volume increases. Declining scores during a busy competitive period are an early warning signal that your recovery and corrective work is not keeping pace with your training load — a direct injury risk indicator that most players never have visibility of because they are not tracking it. Share your screen logs with a physiotherapist if you have access to one. The combination of objective movement data and professional interpretation gives you the most accurate injury risk picture possible.
When a Movement Screen Is Not Enough
Our movement screen assessment is a practical self-assessment tool and an excellent starting point for identifying padel injury risk. But it has limits. It does not replace clinical assessment by a physiotherapist, it cannot diagnose existing injuries, and it is not a substitute for medical opinion when you have pain. If you score a 0 on any test due to pain, book a physiotherapy appointment before returning to court — not after. If your composite score does not improve after twelve weeks of targeted work, seek professional assessment to determine whether there is an underlying structural issue that self-directed exercise cannot address. If you have a history of recurrent injury to the same site, a physiotherapist-led movement screen with hands-on testing provides a more detailed picture than a self-administered screen alone. Use this guide as your starting framework and escalate appropriately.
The Complete Padel Movement Screen Checklist
Before You Start: Environment and Warm-Up
Complete the movement screen in a space where you can move freely — a living room, garage, or empty court works well. You need no equipment except a broomstick or similar straight pole for the overhead squat and hurdle step tests, and ideally a phone for video recording. Do not perform the screen cold. Spend five minutes walking briskly, performing ten body-weight squats, ten hip circles each direction, and ten arm swings to raise core temperature and joint lubrication. Performing the screen when your muscles are warm gives a more representative picture of your functional movement quality. Do not stretch statically before the screen — static stretching immediately before reduces the validity of mobility test findings. The screen should reflect how you actually move, not how you move after fifteen minutes of targeted preparation.
Recording and Prioritising Your Findings
Once you have scored all seven tests, note three things: your composite score out of 21, any test where you scored a 0 due to pain, and any test where your left-right asymmetry is two or more points. These are your three priority layers for action. Pain scores go to a physiotherapist immediately. Asymmetries get addressed before overall low scores, because asymmetry is the stronger injury predictor. Low overall scores on bilateral tests get addressed through the targeted mobility and stability programme described in the previous section. Write your findings down with the date and revisit them at your next screen. Players who externalise their data — even in the simplest written format — are significantly more likely to follow through on corrective work than those who keep it in their head. The screen is the start of the process, not the end of it.
You know the feeling — you finish a season healthy and think you got away with it. We get it. Most amateur players assume that not getting injured means their movement is fine. But what actually works is running the screen before anything hurts, because most players don’t realise that the compensation patterns causing their next injury are already visible right now, in how they move today.
Who This Is For
Any padel player who wants to reduce their injury risk before the season starts
Players returning from injury who want an objective benchmark before going back to full training
Club and competitive players with high weekly training loads who want to catch overuse patterns early
Frequently Asked Questions
What is a movement screen assessment for padel injury risk?
A movement screen assessment for padel injury risk is a structured series of functional movement tests that evaluate how well your body moves through the patterns padel demands. It identifies mobility restrictions, stability deficits, and side-to-side asymmetries that predict common padel injuries. The screen takes under 15 minutes, requires no equipment, and gives you specific, actionable findings you can target with corrective exercise.
How often should padel players do a movement screen?
Padel players should complete a movement screen at the start of each playing season, after any injury before returning to full play, and every 8 to 12 weeks during active corrective work. Players entering a competitive league or significantly increasing their training volume should also screen at that transition point. Regular screening provides longitudinal data that is far more valuable than a single one-off assessment.
What score on the FMS predicts injury risk in racket sport athletes?
Research published in the Journal of Orthopaedic and Sports Physical Therapy suggests a Functional Movement Screen composite score of 14 or below is associated with significantly elevated injury risk in court and field sport athletes. For padel specifically, we treat any score under 16 as a meaningful risk signal given the sport’s rotational and multidirectional demands. However, side-to-side asymmetry of two or more points on any single test is a stronger injury predictor than composite score alone.
Can I do a movement screen on myself or do I need a physiotherapist?
You can complete a meaningful self-administered movement screen using the seven tests described in this guide, especially if you film yourself from the front and side. However, a physiotherapist-led screen provides greater accuracy through hands-on assessment and clinical judgement. Self-screening is an excellent starting point and significantly better than no screening at all. For players with a history of recurrent injury or persistent pain, professional assessment is strongly recommended.
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