Padel, CrossFit and Running: Common Injuries Among Dubai Athletes

Written by Dr Gerry Nastasia, DC, DABCO, DIANM, Cert-PSP | 36+ years of clinical experience | DHA licensed

Short answer: Padel most often strains the shoulder, elbow, and lower back. CrossFit most often affects the shoulder, lower back, and wrist. Running most often affects the knee, shin, foot, and Achilles tendon. Most of these injuries come from doing too much too soon, or from stiff, weak areas that carry too much load. See someone if pain lasts more than a week or two, or if you cannot put weight on a limb.

Key takeaways

• Each sport tends to strain the same few areas, so you can plan around them.
• Most injuries build up from repeated load, not one bad moment.
• A desk job adds to the problem. Stiff hips and a stiff upper back make the shoulders, knees, and lower back work harder.
• Slow, steady increases in training matter more than any single stretch or gadget.
• Some signs need medical care at once, including inability to bear weight and very dark urine after a hard session.

Dubai is a great place to train. Padel courts have multiplied. CrossFit boxes are everywhere. Runners are out on the Corniche, the Meydan track, and the beach roads all year. Many of the people I treat do all three alongside a full-time desk job.

That mix is the reason I see a steady flow of sports injuries. This guide covers the most common ones, why they happen, how to lower your risk, and when to get checked.

Why are sports injuries so common among Dubai athletes?

Most sports injuries come from load. You ask a muscle, tendon, or joint to do more than it is ready for. That can happen in a few ways:

• You start a new sport and play or train hard from the first week.
• You sit at a desk all day, then play at full speed in the evening.
• You train five or six days a week with little time to recover.
• You train in hot weather, which can make you tire sooner and cut your form.

None of this is unusual. It is simply how busy adults use their time. The fix is rarely to stop. It is to build up smartly and to look after the areas that take the most strain.

What are the most common padel injuries?

Padel is fast, with quick changes of direction and many overhead shots. Research on padel injuries is still limited, but the pattern I see in practice matches what is known from other racket sports.

• Elbow pain. Often called tennis or padel elbow, this is pain on the outside of the elbow from repeated gripping and swinging.
• Shoulder pain. Smashes, bandejas, and serves load the rotator cuff. A stiff upper back makes the shoulder work even harder.
• Lower back pain. Rotating, lunging, and bending low to reach the ball all put strain on the lower spine.
• Ankle sprains. Sudden stops and turns on a sand-covered court can roll the ankle.
• Calf and Achilles strains. These are common when someone plays after a long break.

If your shoulder is the problem, our page on shoulder pain treatment explains how shoulder pain is assessed.

What are the most common CrossFit injuries?

CrossFit mixes heavy lifting, gymnastics, and high-speed workouts. Studies of CrossFit athletes report injuries in several areas, and the shoulder and the lower back appear most often.

• Shoulder pain. Overhead lifts, pull-ups, and kipping movements all load the shoulder. Poor mobility in the upper back and shoulder blade adds to the strain.
• Lower back pain. Deadlifts, squats, and cleans can irritate the lower back when form slips, usually late in a hard workout.
• Wrist and elbow pain. These come from rack positions, handstands, and repeated gripping.
• Knee and hip pain. Deep squats and box jumps can aggravate joints that are already stiff.

There is one more problem worth knowing. Very hard sessions, especially after a long break, can sometimes cause a serious muscle breakdown called exertional rhabdomyolysis. The signs are severe muscle pain and swelling, weakness, and dark, cola-colored urine. If you notice these, go to an emergency department. Do not wait.

For back pain that follows lifting, see our guide to lower back pain.

What are the most common running injuries?

Running is simple, but the load adds up. Each step puts several times your body weight through your legs. Over a long run, that is thousands of repeats. The most common problems include:

• Runner’s knee. Pain around or behind the kneecap, often worse on stairs or after sitting.
• Shin splints. Pain along the inner edge of the shin, common when mileage or speed rises quickly.
• Achilles tendon pain. Stiffness and pain just above the heel, often worse in the morning.
• Plantar fasciitis. Pain under the heel, especially with the first steps of the day.
• Iliotibial band pain. Pain on the outer side of the knee or hip.
• Lower back pain. This can build up when the hips and trunk tire.

A common worry is that running wears out the knees. Reviews of the research have not found that recreational running causes knee or hip arthritis. Pain from running is usually about load and recovery, not about damage from running itself.

What do these injuries have in common?

Different sports, but the same few causes show up again and again:

• Training load rises too fast.
• The hips, upper back, or ankles are stiff, so other joints move too much to make up for it.
• The muscles that support the trunk and hips are weak or tired.
• There is too little rest, sleep, or variety between sessions.

Long hours of sitting make the second cause worse. Tight hips and a rounded upper back are very common in desk workers, and both change how the shoulders, knees, and lower back move when you play.

How can I lower my risk of injury?

• Warm up properly. Spend five to ten minutes on easy movement that mimics your sport before you go hard.
• Build up gradually. Add a little time, distance, or weight each week, not a lot at once.
• Strengthen your hips, trunk, and shoulder blades. Strong support muscles take load off your joints and tendons.
• Keep your hips and upper back mobile, especially if you sit for work.
• Get your technique checked by a coach, particularly for lifts and overhead movements.
• Wear shoes that suit your sport, and replace them when they wear out.
• Plan rest days, sleep well, and drink enough fluid, especially in the heat.

These steps are simple. They work because they deal with the causes above.

Should I rest, keep training, or get checked?

A mild ache that settles within a few days usually does not need more than reduced load and some easy movement. I suggest getting assessed if:

• Pain lasts longer than a week or two.
• It returns every time you play or train.
• It is getting worse instead of better.
• It wakes you at night.
• You have numbness, tingling, or weakness.
• You have swelling or a joint that feels unstable.

The earlier the cause is found, the easier it usually is to fix.

When do I need urgent medical care?

Some signs need an emergency department, not a routine visit:

• You cannot put weight on a leg, or a limb looks deformed after a fall or collision.
• Severe muscle pain and swelling with very dark urine after a hard workout.
• Chest pain, shortness of breath, or fainting during exercise.
• Loss of bladder or bowel control, or numbness around the groin.
• Pain with fever or feeling very unwell.

If your back pain comes with any of these warning signs, get it checked promptly.

What does an assessment involve?

At the practice, I start with your history. I ask about your sport, how often you train, what changed recently, and how the pain behaves. Then I carry out a physical, orthopedic, and neurological examination. I look at how your spine, hips, and shoulders move, because the painful spot is often not the source.

I review any scans you already have. If the findings point to a problem outside conservative care, I refer you to the right specialist first. If the pain comes from the spine or a nearby joint, I set out a plan with a clear goal and review it at regular intervals. For disc-related back pain, I use Cox Flexion-Distraction Technic, for which I am certified.

You can read about what to expect on the new patients page.

Frequently asked questions

Can I keep playing padel with elbow pain?

Mild pain often allows reduced play. Cut back on hard hitting and grip strain, and avoid pushing through sharp pain. If it lasts more than a week or two, get it assessed so it does not become a long-term problem.

Is it normal to be sore after CrossFit?

Yes. Muscle soreness one or two days after a hard session is common and usually fades. Sharp pain in a joint, pain that gets worse, or very dark urine is not normal and needs attention.

Does running ruin your knees?

Reviews of the research have not found that recreational running causes knee arthritis. Knee pain in runners is usually about training load, strength, and recovery. It is worth having it checked if it keeps coming back.

How soon can I return to sport after an injury?

It depends on the injury and the person. A good rule is to return when you have full movement, near-normal strength, and no pain with your sport-specific movements. Go back at reduced intensity and build up. Your practitioner can guide you on timing.

Can chiropractic care help with sports injuries?

It can help when pain comes from the spine or nearby joints. A proper assessment decides whether that is the case. If your injury needs another specialist, you will be referred.

This article is for general information and does not replace medical advice. If you are worried about your symptoms, speak with a doctor.

About the author

Dr Gerry Nastasia, DC, DABCO, DIANM, Cert-PSP, is a Dual Board Certified chiropractor and certified Primary Spine Practitioner based in Umm Suqeim 2, Dubai, with more than 36 years of international clinical experience. He is licensed by the Dubai Health Authority and is certified in Cox Flexion-Distraction Technic. He treats back pain, sciatica, disc conditions, neck pain, shoulder pain, and sports injuries.