Foot and Ankle Injuries in Padel: Common Injuries and How to Prevent Them
Expert Patient Guide · Foot & Ankle Surgeon · London
Foot and Ankle Injuries in Padel (Common Injuries and Prevention)
A clear, evidence-based patient guide to foot and ankle injuries in padel — written by Mr Matthew Welck, Consultant Orthopaedic Foot & Ankle Surgeon in London. Mr Welck is currently seeing multiple padel injuries in clinic every week, treating recreational and elite athletes with surgical and non-surgical care tailored to each patient.
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How Common Are Foot and Ankle Injuries in Padel?
Padel is one of the fastest-growing racket sports in the world. The game involves lots of quick sideways steps, sudden stops and starts, sharp changes of direction in a tight space, and explosive dashes to the net — often while reacting to the ball bouncing off the walls. All of this puts particular strain on the lower leg, and foot and ankle injuries are among the most common problems padel players face. Mr Welck is currently seeing multiple padel injuries in clinic every week, with players desperate to get back on the padel court.
Researchers are only beginning to measure how often padel players get hurt. A large 2023 review that pooled eight studies and more than 2,000 players found injuries happen at a rate of roughly 8 for every 1,000 hours of matches — and that, depending on the group studied, between 40% and 95% of players reported an injury. A 2025 German study of 234 players found the lower leg, ankle and foot were the most commonly affected area, accounting for about one in five injuries in professional players.
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Ankle Sprains and Instability
A sprained ankle is one of the most common sudden injuries in padel. In a survey of recreational players in Spain, an ankle sprain was the single most frequently reported injury. It usually happens when the ankle rolls inwards as you push off sideways or step back for a shot, or when you land awkwardly after an overhead — all natural movements when you’re covering a small, wall-bounded court. If sprains keep happening, the ligaments can stretch and the joint can become wobbly. This is known as chronic ankle instability, and when balance and strengthening exercises aren’t enough, surgery to repair or rebuild the ligaments (ligament reconstruction) can help. Another common mechanism is rolling the ankle on a stray ball left on the court during a point.
In very simple terms, if the pain is all on the outside of the ankle, and you can easily walk on it, then it is safe to wait a few days and rest. If you cannot walk on it, the bones are painful to press, or the main pain is on the inside, or across the front and higher up, then you may need more urgent specialist attention.
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Calf and Achilles Tendon Injuries
The calf and Achilles tendon are the next big trouble spot. The same explosive push-offs that make padel fun can suddenly overload them, leading to a torn calf muscle (sometimes called “tennis leg”), Achilles tendon pain (Achilles tendinopathy), or a complete Achilles tendon rupture. Calf and Achilles problems make up roughly 14–22% of injuries in padel players. Achilles ruptures tend to strike two age groups in particular — people aged about 25–40 and those over 60 — and the younger group overlaps with many keen padel players.
An ultrasound scan is a quick, useful first test for looking at these soft-tissue injuries. A calf muscle tear tends to feel like a rip in the muscle of the calf, and an Achilles tear is often described as if the person feels like they were hit by something in the back of the ankle, alongside a ‘snapping’ sound.
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Plantar Fasciitis and Heel Pain
Plantar fasciitis is one of the most common causes of heel pain, and the repetitive loading of padel — all those quick push-offs, stops and changes of direction — can aggravate it. It typically causes sharp pain under the heel or along the arch, classically worst with the first few steps in the morning or after sitting, then easing as the foot warms up. It is usually an overuse problem, more likely after a sudden increase in playing volume, on hard courts, or in worn or unsupportive shoes.
Most cases settle with load management, calf and plantar-fascia stretching, supportive footwear or insoles, and time; persistent cases warrant specialist assessment.
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Stress Fractures
A stress fracture is a crack in a bone caused by repetitive impact rather than a single injury, and the explosive, stop-start nature of padel can place exactly this kind of load on the foot and lower leg. They most commonly affect the metatarsals (the long bones of the foot) and the shin, and tend to cause pain that builds with activity and eases with rest, often with a tender spot over the bone, with swelling and pain walking, without any obvious history of an injury.
Because an early X-ray can look normal, an MRI scan is sometimes needed to confirm the diagnosis. Stress fractures are strongly linked to sudden spikes in training load, so they are seen most often in players who ramp up too quickly after a lay-off. Treatment centres on rest and a graded return to activity, occasionally with a period of protected weightbearing.
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Treatment and Recovery
This very much depends on what you have done. In general, with an ankle sprain, if the bones are tender to touch and if you can’t put weight on it, it definitely needs assessment. Pain on the inside of the ankle or across the front and higher up the leg also may warrant earlier investigation. With a calf muscle tear, if walking is painful, assessment is recommended to grade and properly treat the tear. Achilles tears always need specialist input and sometimes need surgery to achieve best outcomes.
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Preventing Foot and Ankle Injuries in Padel
Because most padel injuries happen without contact, many are preventable. A few simple habits — built into your warm-up, training and footwear choices — can substantially cut the risk of an ankle sprain, calf strain, Achilles problem, or overuse injury such as stress fractures and plantar fasciitis. These practical, evidence-based steps suit both casual and competitive players:
- Gradual increase in playing time: A lot of players go from doing very little sport to playing padel multiple times per week. This sudden increase puts them at risk of overuse injuries such as tendonitis, stress fractures and plantar fasciitis. Slowly building up the amount you play allows your body to adjust.
- Warm up properly: 5–10 minutes of dynamic mobility for the ankles, calves and hips before stepping on court, finishing with a few graded accelerations and changes of direction.
- Choose the right footwear: Wear court-specific padel shoes with good lateral support and grip, and replace them once the tread or midsole is worn.
- Build ankle stability: Regular balance training — single-leg balance, wobble-board and hop-and-land drills — helps protect against the rolling-inwards sprains that are common on a walled court. This is especially important for players returning to a fast, stop-start sport after time away.
- Strengthen the calf and Achilles: Calf-strengthening exercises (slow heel-drops over a step) lower the risk of calf tears and Achilles tendon pain, especially in older players.
- Progress your load gradually: Avoid sudden spikes in playing volume after a lay-off, and build in rest days so tissues can adapt.
- Refine technique and movement: Efficient footwork, controlled deceleration and good net positioning reduce awkward landings and forced inversion.
- Manage fatigue and recovery: Prioritise hydration and sleep, and stop playing when movement quality deteriorates — fatigue is a well-recognised, modifiable risk factor.
- Act on niggles early: Recurrent sprains, persistent ankle instability or calf/Achilles pain warrant timely specialist assessment before they become chronic.
The Takeaway
Foot and ankle injuries — mainly ankle sprains and calf or Achilles tendon injuries — are a real and important part of the injury toll in padel. The research so far is still fairly limited and varies in quality, so we need better, more consistent studies to fine-tune how we prevent these injuries. In the meantime, sensible preparation and getting early specialist advice go a long way.
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About Mr Matthew Welck
Mr Matthew Welck is a Consultant Orthopaedic Foot & Ankle Surgeon in London, leading an elite tertiary referral practice in sports foot and ankle surgery. His specialist interests include ankle replacement, complex reconstruction and revision surgery, underpinned by weightbearing CT (WBCT) expertise for accurate, three-dimensional assessment of foot and ankle alignment and deformity. He treats recreational and elite athletes — including padel, tennis and running injuries — combining surgical and non-surgical care tailored to each patient.
- Subspecialist fellowship training in foot and ankle surgery
- A high-volume practice in sports foot and ankle injuries, including padel, tennis and running
- Access to weightbearing CT, MRI and ultrasound-guided procedures
- Treatment of NHS and private patients across London
- A multidisciplinary team approach with leading sports physiotherapists for return-to-sport rehabilitation
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Frequently Asked Questions
What are the most common foot and ankle injuries in padel?
Ankle sprains, calf or Achilles tendon injuries, stress fractures and plantar fasciitis are the most common. Together, the lower leg, ankle and foot account for around one in five injuries in padel players, and most happen without any contact with another player.
How do you prevent ankle sprains in padel?
Warm up with dynamic ankle, calf and hip mobility, wear court-specific padel shoes with good lateral support, and do regular balance training such as single-leg balance and wobble-board drills. Building ankle stability is the best protection against the inward-rolling sprains that are common on a walled court.
What is “tennis leg” in padel?
“Tennis leg” is a tear of the calf muscle caused by the explosive push-offs that padel demands. It often feels like a sudden rip in the calf. Calf and Achilles problems make up roughly 14–22% of injuries in padel players.
How do I know if I’ve torn my Achilles playing padel?
An Achilles rupture is often described as feeling like you’ve been hit or kicked in the back of the leg, sometimes with an audible ‘snapping’ sound. You may struggle to push off or stand on tiptoe. An ultrasound scan is a quick, useful first test, and you should seek specialist assessment promptly.
How long does it take to recover from a padel ankle injury?
Recovery depends on the injury. Minor sprains and muscle strains are best protected and kept gently moving early, guided by how they feel, rather than fully rested for long periods. More serious problems — such as a lasting unstable ankle or a torn tendon — may need surgery followed by a structured rehabilitation programme.
What shoes are best for playing padel?
Wear court-specific padel shoes with good lateral support and grip, and replace them once the tread or midsole is worn. Proper footwear reduces the risk of ankle sprains and awkward landings on a fast, wall-bounded court.
When should I see a specialist about a padel foot or ankle injury?
See a specialist if you can’t put weight on the ankle, if the bones are tender to touch, or if pain on the inside or across the front and higher up the leg persists. Recurrent sprains, ongoing instability, or persistent calf and Achilles pain also warrant early assessment before they become chronic.
Is padel bad for your ankles?
Padel’s quick sideways steps, sudden stops and sharp changes of direction in a tight, wall-bounded space put particular strain on the ankle, so sprains are common. The good news is that most padel injuries happen without contact and are largely preventable with proper warm-ups, the right footwear and ankle-strengthening exercises.
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Book a Consultation
If you are looking for an expert foot and ankle surgeon in London for a padel injury, ankle sprain, calf or Achilles tendon problem, stress fracture or plantar fasciitis, an expert review is the most reliable way to get the right diagnosis and the right plan.
To arrange a consultation with Mr Matthew Welck:
- Telephone: 07547 395 270
- Email/contact form: matthewwelck.com/contact
- Location: London, United Kingdom
- NHS referrals: via your GP to RNOH Stanmore
- Private appointments: London locations
This page is for information only. It does not replace personalised medical advice. Always consult a qualified specialist for diagnosis and treatment.