Dr Leon Creaney is a Sports and Exercise Physician at Circle Cheshire Clinic with extensive experience across elite and community sport. He trained on the London Sports Medicine rotation from 2007–2009, rotating through The Olympic Medical Centre, The Royal London Hospital, DMRC Headley Court and The Royal National Orthopaedic Hospital. Dr Creaney has worked widely in athletics, football, rugby and major multi sport games, travelling internationally with more than 20 teams.
Dr Leon Creaney, Sports & Exercise Consultant, explains how people who are interested in padel ,or thinking about starting, can do so safely, confidently, and without pain or injury.
I’m new to padel — what should I focus on first?
If you’re just starting out, don’t worry about having the best shots or winning points. Your main focus should be getting comfortable moving around the court. Learn how to stay balanced, bend your knees, and recover your position after each shot. Keeping the ball in play and understanding where to stand will help you improve much faster than trying to hit winners.
How can I avoid soreness or injury when I’m starting?
It’s completely normal to feel aches when you begin, but pain is not something to push through. Most beginner injuries happen because the body isn’t used to the quick stops, turns, and lunges that padel involves.
To protect yourself:
• Warm up for 5–10 minutes before you play
• Start with shorter sessions and build up gradually
• Take rest days, especially in your first few weeks
If something feels sharp or keeps coming back, stop and address it early; it will save you time off the court later.
Do I need to train outside of padel as a beginner?
Yes, but it doesn’t need to be complicated. A little bit of strength and mobility work will make padel feel easier and more enjoyable. Simple exercises like squats, lunges, gentle core work, and balance exercises help your body cope with the demands of the game. Two short sessions a week alongside padel can improve your confidence on court, reduce next day stiffness and help you progress more quickly.
