Causes of wrist pain from padel

Wrist pain is a common issue among padel players, regardless of their skill level. Whether you're a beginner or an experienced player, the wrist is a vulnerable joint that can easily become overstrained if not used correctly. In this blog, we’ll explain the main causes of wrist pain in padel and how you can prevent it.

1. Overuse of the wrist

What is overuse?

Overuse occurs when the wrist is subjected to too much strain and too often without enough rest. In padel, this often happens due to repetitive movements like hitting and serving.

How does overuse occur in padel?

• Repetitive movements: Padel involves many repetitive movements, such as forehand and backhand strokes, all of which rely heavily on the wrist. This can lead to overuse, especially if the technique isn’t perfect.
• Insufficient rest: Players who play frequently without allowing enough recovery time between sessions risk overloading the wrist joints and tendons.
• Inadequate preparation: Players who start playing without a proper warm-up put extra strain on their muscles and joints, contributing to overuse.

Preventing overuse

• Ensure adequate rest between playing sessions.
• Always perform a thorough warm-up and stretching routine before playing.
• Use a wrist brace for added support during intense matches.

2. Incorrect technique

The impact of poor technique on the wrist

Poor stroke technique is one of the main causes of wrist pain. This often happens due to incorrect wrist positioning or holding the racket too tightly.

Common technique mistakes

• Excessive wrist use: Many players rely too much on their wrist instead of involving their entire arm and body in a stroke, leading to extra strain on the wrist.
• Too tight grip: Holding the racket with too tight a grip can cause additional tension on the tendons and joints of the wrist, leading to pain and even injury.
• Incorrect stroke angle: Striking the ball at an incorrect angle can cause more force to be applied to the wrist than necessary.

Correcting technique

• Work with a coach to improve your stroke technique.
• Ensure you use your whole body in your strokes, not just your wrist.
• Hold the racket with a firm but relaxed grip to reduce tension.

3. Sudden movements and unexpected shocks

Risks of abrupt movements

Sudden movements, such as having to react quickly to an unexpected ball, can lead to acute wrist injuries. These movements can put strain and pressure on the wrist joints, resulting in sprains or tendonitis.

Situations that can cause shocks

• Unexpected returns: When trying to return a ball you didn’t expect, you may bend your wrist in an unnatural way.
• Intense matches: During intense rallies, adrenaline can cause you to push your limits, leading to sudden, harmful movements.

How to avoid sudden shocks

• Stay focused and anticipate your opponent's movements.
• Work on your reaction time and reflexes to minimize sudden movements.
• Wear a wrist brace to provide extra support during intense matches.

4. Underlying medical conditions

Chronic conditions

Certain chronic conditions can make the wrist more prone to injury, such as:

• Tendonitis: Inflammation of the tendons in the wrist can worsen due to repetitive movements in padel.
• Carpal Tunnel Syndrome: This is a condition where a nerve in the wrist becomes compressed, leading to pain, numbness, and weakness.

Impact of medical conditions on padel

Players with these conditions may experience pain and injuries more quickly due to the intensity and repetition of movements in padel.

What to do if you have underlying conditions

• Consult a doctor or physical therapist before playing.
• Adjust your playing style to reduce strain on the wrist.
• Use supportive products like braces to protect the wrist.

5. Preventive products and techniques

Product	Benefits	Use in Padel
Wrist brace	Relieves and stabilizes the wrist with targeted pressure	Recommended during intense sessions
NOENE anti-shock grip	Absorbs shocks and reduces strain on the wrist	To be used for extra cushioning
Snake overgrip	Provides a firm grip and reduces tension on the wrist	Ideal for long matches

Techniques for Injury Prevention

• Correct equipment: Use products like wrist braces and grips to reduce strain on the wrist.
• Regular exercises: Strengthen the wrist muscles with specific exercises to minimize the risk of injury.
• Responsible playing: Listen to your body and stop at the first signs of pain to avoid overuse.

Conclusion

Wrist pain in padel can have various causes, ranging from overuse and poor technique to sudden movements and underlying medical conditions. By being aware of these causes and taking the right preventive measures, you can significantly reduce the risk of injury. Invest in quality products like wrist braces and grips, and ensure that your technique and playing style are optimized to protect your wrists.