Many paddle tennis players in Karachi assume that shoulder pain after playing padel is just a minor ache that goes away with rest. The truth is that persistent shoulder pain is often a sign of overuse, poor technique, or injury to critical structures like the rotator cuff or ligaments. Ignoring it can turn a simple ache into chronic tendonitis, impingement, or even rotator cuff tears, keeping you off the court for weeks or months.
Understanding why your shoulder hurts after paddle tennis, how to recognize symptoms, and what preventative measures to take is essential for pain-free play.
What Is Shoulder Pain After Paddle Tennis?
Shoulder pain in paddle tennis occurs when the muscles, tendons, and ligaments around your shoulder are stressed beyond their limits. Unlike casual soreness from daily activity, shoulder pain from padel is usually caused by repetitive overhead and backhand shots, rapid acceleration during volleys, and vibration from the racket hitting the ball.
Acute vs. Chronic Shoulder Pain
-
Acute Pain: Sudden pain during a game caused by an awkward movement, a forceful overhead shot, or falling. Often sharp and may limit movement immediately.
-
Chronic Pain: Gradual pain caused by repetitive use without rest or improper technique. Symptoms include dull, persistent pain, stiffness, and discomfort during specific strokes like backhand or overhead shots. Chronic issues may indicate rotator cuff tendonitis or shoulder impingement.
Why Shoulders Are Vulnerable in Padel
Paddle tennis requires:
-
Rapid overhead serves and smashes
-
Frequent backhand and volley shots
-
Quick acceleration and deceleration
-
High wrist and arm coordination transferring forces to the shoulder
These actions make the shoulder highly susceptible to rotator cuff strains, tendonitis, and ligament stress, especially for beginners or players who skip proper warm-ups.
Why Does My Shoulder Hurt After Playing Paddle Tennis?
Shoulder pain after a padel match is usually caused by technique errors, muscle weakness, overuse, or improper equipment.
1. Poor Technique in Forehand, Backhand, and Overhead Shots
Improper swing mechanics, such as over-rotating the shoulder or using excessive wrist motion, place undue stress on the rotator cuff and deltoid muscles, leading to pain during overhead smashes or backhand shots.
2. Weak Rotator Cuff and Shoulder Muscles
A weak rotator cuff or underdeveloped shoulder muscles cannot stabilize the shoulder during fast strokes, increasing strain and injury risk. Strengthening these muscles is crucial for prevention.
3. Overuse and Repetitive Motion
High training volume without adequate rest causes repetitive strain injuries. Micro-tears accumulate in tendons, leading to chronic shoulder pain that worsens with repeated matches.
4. Heavy or Improper Racket and Grip
Using a racket that is too heavy or poorly balanced increases stress on the shoulder during each swing. An incorrect grip size also forces the shoulder to compensate, causing overuse injuries.
5. Lack of Proper Warm-Up or Recovery
Skipping warm-ups or neglecting stretching reduces blood flow to the shoulder muscles and limits joint mobility. Inadequate recovery increases the likelihood of tendonitis or impingement.
Common Types of Shoulder Injuries in Paddle Tennis
Many players think shoulder pain is minor, but it is often a sign of a specific injury. Recognizing the type of injury helps with faster recovery and prevention.
1. Rotator Cuff Tendonitis
Occurs when repetitive overhead or backhand shots strain the rotator cuff tendons.
Symptoms:
-
Pain when lifting the arm or serving
-
Stiffness after matches
-
Discomfort during overhead smashes
2. Shoulder Impingement
Happens when tendons or bursae are compressed between shoulder bones during repetitive movements.
Symptoms:
-
Sharp pain on the front or side of the shoulder
-
Limited motion
-
Pain during serves, volleys, or smashes
3. Muscle Strains and Ligament Sprains
Sudden or forceful movements can overstretch muscles or ligaments, causing pain and tenderness.
Symptoms:
-
Pain immediately after movement
-
Swelling or tenderness
-
Reduced strength or inability to lift the arm
4. Overuse / Repetitive Strain Injury (RSI)
Micro-tears from constant use of the shoulder lead to persistent pain, stiffness, and gradual loss of strength.
5. Shock-Related Injuries from Racket Vibration
Heavy or stiff rackets transmit vibration to the shoulder, causing inflammation and tendon irritation over time.
Symptoms:
-
Pain when gripping the racket
-
Aching after long sessions
-
Weakness during smashes
Symptoms of Shoulder Pain in Padel Players
-
Sharp, dull, or throbbing pain
-
Pain during backhand, forehand, or overhead shots
-
Reduced mobility or stiffness
-
Weak grip while holding the racket
How to Treat Shoulder Pain From Paddle Tennis
Immediate Care (R.I.C.E)
-
Rest, Ice, Compression, Elevation to reduce swelling and inflammation
Pain Relief Options
-
Anti-inflammatory gels, topical applications
-
Safe home remedies: gentle stretching, mobility exercises
Physiotherapy for Shoulder Pain
-
Manual therapy, rotator cuff strengthening, targeted rehab exercises
Best Shoulder Exercises for Padel Players
-
Strengthening, mobility, and stability drills
When to See a Physiotherapist or Sports Doctor
-
Persistent or worsening pain
-
Pain during serves or overhead shots
-
Weakness or inability to lift the racket
-
Suspected rotator cuff tear or impingement
How to Prevent Shoulder Pain in Paddle Tennis
1. Technique Improvement
-
Proper forehand, backhand, and overhead mechanics
2. Racket Selection
-
Appropriate weight, balance, grip, and shock absorption
3. Warm-Up & Stretching
-
Shoulder rotations, dynamic stretches, forearm activation
4. Strength & Stability Training
-
Rotator cuff, deltoid, and forearm exercises
5. Smart Training Load
-
Avoid overtraining, schedule rest days, limit matches per week
Best Products & Supports for Shoulder Pain
-
Shoulder braces or compression sleeves
-
Shock-absorbing padel rackets
-
Topical gels, ice packs, or hot packs
Frequently Asked Questions About Shoulder Pain in Padel
Q: Why does my shoulder hurt during overhead shots?
A: Likely due to overuse, poor technique, or weak stabilizing muscles.
Q: Can I play padel with shoulder tendonitis?
A: Only with proper support, rest, and exercises. Playing too soon can worsen the injury.
Q: How long does shoulder pain last after a match?
A: Acute pain may resolve in days; chronic tendonitis can take weeks to months.
Q: Is shoulder pain normal for beginners?
A: Mild soreness is normal; persistent pain should be addressed.
Q: What is the best physiotherapy treatment for chronic shoulder pain?
A: Targeted rotator cuff strengthening, manual therapy, and progressive rehab exercises.
Final Expert Advice: Play Padel Shoulder-Pain Free
Shoulder pain after paddle tennis is not something to ignore. Early intervention, proper technique, correct equipment, and physiotherapy guidance can help players in Karachi stay pain-free, improve performance, and enjoy padel without limitations.
- Clinic Name: Aspire Wellness
- Address: DHA Phase 2 Ext Karachi
- Phone Number: 03095885076
- Website: https://aspirewellness.pk
- Google Maps URL: https://maps.app.goo.gl/QF5LJZUkJTRgnR2TA
Leave Your Comment