Vspadelshop's practical guide to protecting your arm and enjoying the game more.

Tennis elbow (lateral epicondylitis) is one of the most common injuries among padel and tennis players, especially those who train several times a week or use rackets that are not suited to their playing style. The good news is that it can be prevented by following some simple guidelines related to your technique, physical conditioning, and, of course, your equipment.

At Vspadelshop we explain how to avoid this injury so you can play more comfortably and without pain.

1. Choose the right shovel for your arm

The material and design of your paddle directly influence the amount of vibrations your elbow receives.

✔ Choose paddles with:

• Soft or medium-soft EVA foam (more vibration absorption)
• Flexible carbon or fiberglass on the faces for a greater feeling of comfort
• Low or medium balance , which reduces the effort when moving the shovel
• Lightweight or medium weight (usually between 355 and 365 g)

✘ Avoid:

• Very stiff paddles if you have discomfort
• Models with high balance if you don't have advanced technique
• Shovels too heavy

At VSPadelShop we can help you find the racket that best suits your arm and playing style.

2. Strengthens the forearm, wrist, and shoulder

Many players suffer from epicondylitis because the arm muscles are not prepared to withstand the repetitive load.

Recommended exercises:

• Wrist extensions and flexions with elastic band
• Forearm pronation and supination with light dumbbells
• Shoulder stability exercises (very important)
• Core work to improve posture during strikes

With just 10 minutes a day , you can significantly reduce the risk of injury.

3. Adjust the grip correctly

A grip that is too narrow forces you to squeeze the paddle more than necessary, generating tension in the forearm.

Advice:

• Add overgrips until the grip fits your hand well
• The basic rule: when gripping the paddle, there should be a finger's width of space between your fingers and your palm.

A good grip = less vibration and less strain on the elbow .

4. Improve your technique to avoid straining your arm

Incorrect technique is often one of the main causes of injury.

Typical mistakes that cause epicondylitis:

• To strike too late
• Performing sudden or forced movements
• Using only the arm instead of accompanying the blow with the body

What you can do:

• Work with a coach to correct details
• Learn to relax your grip on defensive strikes
• Improve your body position so that the force is not solely on your elbow.

5. Warm up before and stretch afterwards

Warming up is the best way to let your body know it's time to work.

Before playing:

• Wrist, elbow, and shoulder mobility
• Gentle stretches
• Some progressive blows without intensity

After:

• Forearm and shoulder stretches
• Apply ice if you notice overheating.

Many injuries occur simply from starting to play "cold".

6. If you are already experiencing discomfort, act quickly

Don't wait until the pain is acute.

• Reduce the intensity or frequency of play
• Use a softer paddle temporarily
• Apply ice after matches
• Consult a physiotherapist if the pain persists.

The sooner it is addressed, the faster it is resolved .

At VSPadelShop we help you play pain-free

If you experience discomfort in your elbow or simply want to prevent problems, at VSPadelShop we can advise you on choosing the most suitable racket and accessories to help protect your arm:
✔ Blades with good vibration absorption
✔ Non-slip overgrips
✔ Wristbands and protectors
✔ Accessories to strengthen the forearm

Want personalized recommendations? Tell us about your skill level, play style, and current issues, and we'll help you find the best option.