Exercises to prevent injuries

Exercises to prevent injuries : Padel is an accessible and addictive sport, but it is also very demanding on a physical level. Changes of pace, accelerations, quick turns and constant repetition of certain movements can lead to muscle overload or even more serious injuries if the body is not trained preventively. In this article we will review the most common injuries in padel and propose a complete routine of exercises to avoid them, recommended for both amateur and intermediate players.

Most common injuries in padel players

Although padel is less aggressive than other racquet sports, it does have a considerable impact on joints and muscles. The most common injuries tend to be:

Tennis elbow (epicondylitis)

It is the inflammation of the tendons of the forearm, caused by repeated use of the arm when hitting the ball. It mainly affects those who have a bad hitting technique or a too rigid grip on the paddle.

Tendinitis of the shoulder

The gesture of the smash, the viper or even the tray executed continuously can derive in an overload of the rotator cuff, generating pain and limitation of movement.

Lumbago or discomfort in the lower back

Padel tennis involves many trunk rotations, short movements and inclinations that, if not accompanied by a good lumbar and abdominal muscles, can take their toll.

Knee and ankle injuries

The synthetic surface of the courts, together with explosive movements and braking, can cause sprains or tendinopathies in these areas if strength and stability are not previously worked on.

Preventive exercises for padel players

Here is a routine divided into sections. It can be performed 2-3 times per week, with an approximate duration of 20-30 minutes.

-General warm-up (5-7 minutes)

It is essential to activate the body before any exercise or match. Some recommended movements:

• Gentle running or skipping in place (2-3 minutes).
• Joint mobility: shoulder, wrist, hip, ankle and neck circles.
• Lateral trunk rotations and gentle back extensions.

-Upper body exercises

Shoulder and arm strengthening

• External rotations with elastic band (3 sets of 15 repetitions).
• Front/lateral raises with light weights or water bottles (3×12).
• Rowing with band or dumbbell to strengthen upper back (3×12).

Prevention of epicondylitis

• Wrist flexo-extensions with very light weight (2-3 sets of 15).

• Pronation and supination exercise with stick or hammer (strengthens the deep muscles of the forearm).

-Core and lower back

Having a strong core is essential to maintain balance, prevent injuries and improve the power of your punches:

• Abdominal plank (3 sets of 30-45 seconds).
• Superman exercise (alternate arm and leg raises on the floor).
• Bird Dog: four-lying position, extend opposite arm and leg (3×10 per side).

-Legs and proprioception

Leg strengthening

• Squats (3×15) and alternating strides (3×10 per leg).

• Gluteal bridge (3×20): strengthens buttocks and lower back.

-Stability and sprain prevention

• Balance on one leg with eyes closed (3×30 seconds per leg).
• Exercises on BOSU or unstable ankle cushion.
• Jumps with controlled fall and change of direction (ideal for simulating movements on the track).

-Stretching and cool down

Once the training or match is over, it is vital to stretch the main muscle groups:

• Stretching of quadriceps, hamstrings and calves.
• Stretching of the forearm (flexors and extensors).
• Neck and dorsal stretching with gentle rotations.
• Child’s pose or cat-camel to relax the lower back.

Performing this part helps to reduce muscle stiffness, improve recovery and avoid subsequent contractures.

Conclusion: Stock Padel team opinion

From Stock Padel, we always insist that the best padel or shoe is useless if the body is not prepared to withstand the physical load of the game. Preventive exercises are the best “invisible investment” that a player can make.

A few minutes a day can help you enjoy padel without discomfort, improve your performance and avoid having to stop because of an avoidable injury. Especially if you are increasing the intensity of your matches or training, it is time to integrate these routines into your preparation. Play more, play better, and above all, play healthy!