If you play padel, the short answer is this: Sports Performance insoles in your court shoes, a compression sleeve only on the joint where you want one, and a massage stick in your bag for the warm-up. This page shows how to choose and size each one, and links to our padel guides for the detail. Most of it applies to tennis too.
In 30 seconds
- Insoles: Sports Performance for most padel shoes; Slim Fit if yours are snug.
- Sleeves are optional: knee, elbow, wrist or ankle, for comfort and confidence on court.
- Warm up, then wind down: MuscleGlide before you play, ReflexRoll after.
- Sizing: insoles between sizes, go down; sleeves between sizes, go up.
What padel asks of your feet, knees, elbows and wrists
Padel is a game of short, sharp moves: split-steps, sideways push-offs, hard stops and quick changes of direction, plus twists and low reaches off the glass. Your feet and shoes take every push and stop. Your knees bend and turn under load. Your elbow and wrist take every volley, bandeja and smash.
None of this is a reason to worry, but it is a reason to prepare: shoes that suit the court, a proper warm-up and a gradual build-up of court time. Read our guide to feet, knees and elbows in padel for the full picture, insoles for running and padel for shoes, and elbow support for padel, tennis and golf for the arm.
Insoles for padel shoes
For most players we suggest Sports Performance insoles. They are 4.5-5 mm thick, with a breathable microfiber top, a 2 mm anatomic TPU shell with arch and metatarsal support molded in, high-rebound EVA and deep-absorption pads at the heel and forefoot. The deep heel cup cradles your heel on every sideways push.
If your padel shoes are snug, Slim Fit insoles (3-3.5 mm, perforated leather top) take up less room. Comfort Every Day insoles are made for roomy everyday shoes, so keep them for off the court. Not sure which model? Compare all three.
How to fit them in padel shoes
- Choose your usual EU size. Between sizes, such as 42.5, choose the size below.
- Take the factory insole out. Ours replaces it.
- Compare outlines. Lay ours on the factory insole: they should match, or ours should be slightly shorter at the toes.
- Build up gradually. The firm shell is intentional and takes a few days to get used to, so try them in practice before a long match.
More in insole size and fit and breaking in firm insoles. Our insole finder suggests a model in about 30 seconds.
Supports on court: which sleeve for which joint
Our compression sleeves are knitted as one seamless tube with four-way stretch. They give even compression and a supported feel that many players like for comfort and confidence. They are sports accessories, not a treatment, and do not replace a brace or professional advice.
- Knee: the Knee Support Sleeve is low profile, with latex-free TPU bands inside that help stop it sliding. The Gel Knee Support Sleeve adds a soft TPR gel ring around the kneecap for a cushioned feel at the front. Neither has hinges or stays. Compare them in gel or plain knee sleeve, and read what knee sleeves do and what they don’t.
- Elbow: the Elbow Support Sleeve is a seamless sleeve for the right or left arm. See our elbow guide.
- Wrist: the Wrist Support Sleeve has a thumb opening that keeps it in place. See wrist support for the gym, padel and desk work.
- Ankle: the Ankle Support Sleeve goes on like a sock, fits inside court shoes and is chosen by shoe size. See ankle support for padel, running and soccer.
All are gray, sold singly and hand wash only. If a joint hurts during or after play, or the pain does not settle, stop and see a healthcare professional.
Before and after you play
Warm-up. The MuscleGlide wooden massage stick is 38.4 cm long and weighs 240 g, with nine gear-cut Schima wood rings on a steel axle. It fits a padel bag. Our 8-minute padel warm-up combines it with easy movement.
After the match. Sit down and roll your feet on the ReflexRoll wooden foot roller: 50 rollers in two channels, half smooth wood and half with textured TPR spikes, on a rubber base that keeps it steady. Our 5-minute routine for tired feet shows how.
Optional. For unwinding at home or on tournament trips, the AcuNomad foldable acupressure mat folds in three. Do not use it on broken or irritated skin, and check with a healthcare professional first if you are pregnant or have a circulatory or skin condition. Start with your first sessions.
Getting the size right
Measure with a soft tape, then check the chart.
| Product | How it is sized | Sizes | Tool |
|---|---|---|---|
| Sports Performance insoles | Your EU shoe size; half sizes go down | EU 36-45, whole sizes | Insole finder |
| Knee Support Sleeve | Around the center of the knee | S 30-38 · M 38-47 · L 47-55 cm | Size calculator |
| Gel Knee Support Sleeve | Around the center of the knee | S 30-40 · M 40-50 · L 50-55 cm | Size calculator |
| Elbow Support Sleeve | Around the elbow | S 18-23 · M 23-27 · L 27-34 cm | Size calculator |
| Wrist Support Sleeve | Around the wrist at its narrowest point | S 13-15 · M 15-20 · L 20-25 cm | Size calculator |
| Ankle Support Sleeve | Your EU shoe size | S 36-38 · M 39-41 · L 42-45 | Size guides |
Insoles: between sizes, choose the size below; the smaller one sits neatly in the shoe. Sleeves: between sizes, choose the larger. One finger should slide under the fabric; if you feel tingling or numbness, take it off and try the next size up. Our measuring guide shows where to place the tape. The MuscleGlide, ReflexRoll and AcuNomad need no size.
Padel guides
Our guides carry the research and the detail.
-
Padel: looking after your feet, knees and elbows
The overview, and how to prepare. -
Insoles for running and padel: cushioning or support?
What to look for in an insole for court shoes. -
Elbow support for padel, tennis and golf: what helps and what doesn't
What a sleeve does, and what it doesn’t. -
Gel knee sleeve or plain knee sleeve: which one for your sport?
The two knee designs side by side. -
Wrist support for the gym, padel and desk work: what helps
When a wrist sleeve makes sense. -
Ankle support for padel, running and soccer: what a sleeve does and doesn’t
Fit and feel inside court shoes. -
A padel warm-up with a massage stick: 8 minutes before you play
A routine for the side of the court.
See all of them in our padel guides.
Frequently asked questions
Which insoles should I use for padel?
Sports Performance insoles suit most padel shoes: 4.5-5 mm, with a firm anatomic shell and a deep heel cup. If your shoes are snug, try Slim Fit. Take the factory insole out first.
Can I use the same insoles for padel and running?
Yes. Sports Performance insoles are designed for running, padel and other sports shoes.
Should I wear a knee sleeve for padel?
It is a personal choice. A knee sleeve gives compression and a supported feel that many players like. Choose the plain sleeve for a low profile or the gel sleeve for a cushioned ring around the kneecap. It is not a treatment and does not prevent injury.
Can I wear an elbow sleeve if my elbow is sore after padel?
An elbow sleeve is not a treatment for elbow pain. If your elbow hurts after playing, or the pain keeps coming back, see a healthcare professional.
What size should I choose if I am between sizes?
For insoles, the size below: a 42.5 takes a 42. For sleeves, the larger size. A sleeve should feel firm but comfortable, with room for one finger under the fabric.
About this page. Prepared by the Step Balance Research Team. Product details come from our own specifications. This page is for information only and does not replace advice from a healthcare professional.