Elbow
Pain on the outside of the elbow is common in padel, often from a tight grip, late contact on backhands or a sudden jump in how much you play.
Why it happens
Padel elbow usually builds up slowly: squeezing the grip all match, hitting backhand volleys late, a heavier or stiffer racket, or a week of playing every day on a trip.
What helps
Hold the racket more loosely between shots. Meet the ball in front of you, especially on backhand volleys. Build up playing time gradually before a padel holiday. Strengthen the forearm with slow lowering exercises a few times a week.
The routine
Slow wrist lowering with a light weight or a water bottle, 15 reps Rest and shake out the forearm Slow wrist lowering, second set of 15 Forearm stretch: arm straight, palm down, gently pull the hand back
When to see a physio
See a physiotherapist or doctor if the pain lasts more than two weeks, wakes you at night, makes it hard to grip a cup, or follows a fall or a sudden injury.