What is padel elbow and how to fix it: the exercises that help and the ones to avoid

Padel is fast, addictive, and easy to pick up. But if you’re playing regularly, there’s a good chance you’ve felt that nagging ache on the inside or outside of your elbow.

This is often called padel elbow, a close cousin of tennis elbow and golfer’s elbow. It comes from repeated gripping, swinging, and impact through the arm.

The good news? With the right approach, you can manage it and keep playing.

What causes padel elbow?

Padel elbow is usually a load issue, not a single injury.

Every smash, volley, and defensive shot puts stress through the forearm muscles that attach at the elbow. Over time, especially with:

• Poor technique
• Sudden increases in playing time
• Weak forearm or shoulder muscles

…the tendon becomes irritated.

According to research published in the British Journal of Sports Medicine, these tendon issues are less about inflammation and more about overuse and reduced load tolerance.

The best exercises for padel elbow

The goal is simple: build strength and resilience in the forearm and surrounding muscles.

1. Eccentric wrist extensions

This is one of the most effective rehab exercises.

• Hold a light dumbbell
• Use your other hand to lift the weight up
• Slowly lower it down with the affected arm
• 3 sets of 10 to 15 reps

This helps the tendon adapt to load again.

2. Forearm isometrics

Great when pain is more sensitive.

• Hold a light weight in a neutral wrist position
• Maintain for 20 to 30 seconds
• Repeat 3 to 5 times

This can reduce pain while maintaining strength.

3. Grip strength work

Padel is grip-heavy, so this matters.

• Use a stress ball or grip trainer
• Squeeze and hold for 5 to 10 seconds
• Repeat 10 to 15 times

4. Shoulder and upper back strength

Your elbow often suffers when your shoulder isn’t doing its job.

Include:

• Resistance band rows
• External rotations
• Scapular stability work

This spreads the load more evenly across the arm.

Exercises to avoid (for now)

While recovering, some movements can make things worse:

• Heavy gripping under fatigue
• Repetitive wrist curls with poor control
• Playing through sharp or worsening pain
• Sudden increases in match intensity

It’s not about stopping completely, but about managing load intelligently.

Where compression sleeves come in

This is where many padel players overlook an easy win.

A well-fitted compression arm sleeve can:

• Improve blood flow to the forearm
• Provide gentle support to the muscles and tendon
• Reduce muscle vibration during play
• Help manage post-match soreness

For regular players, wearing something like the iGD Sport compression arm sleeve during matches or training can make a noticeable difference in how your arm feels, especially during longer sessions or tournaments.

It’s not a cure on its own, but combined with the right exercises, it becomes a powerful recovery tool.

Simple plan to stay pain-free

If you want to keep playing without flare-ups:

• Strengthen your forearms 2 to 3 times per week
• Build shoulder stability alongside it
• Avoid big spikes in playing volume
• Use compression support during and after play

Small, consistent changes here tend to outperform quick fixes.

Final thoughts

Padel elbow doesn’t mean you have to stop playing. It just means your body is asking for a smarter approach.

Build strength, manage your load, and support your arm properly, and you’ll give yourself the best chance of staying on court, pain-free.