Padel is a sport suitable for everyone, without age limits, to have fun with friends and at the same time keep fit or prepare for the swimsuit test.
Few people know the risk of the rapid and sudden movements of this sport, injuries can be of two types:
- Accidental due to a fall or incorrect movement under stress
- From overload from playing too much in a short period of time.
Before every match it is almost obligatory to do a bit of warming up, especially of the legs and upper body (shoulders and arms) and after the match a bit of stretching.
The advice is to do at least 10/15 minutes of warming up and the same number of minutes of stretching , increasing these times based on your age and previous situation.
The areas most stressed and at risk of damage are the ligaments and tendons and in particular the rotator cuff (shoulders), the elbows (epicondylitis), the ankles (sprain) and the Achilles tendon.
As for the warm-up, the advice is to start with a bit of running, even on the spot, followed by some squats and continue with the mobilization of the limbs, swinging and rotating the wrists, ankles and arms.
You can continue with the execution of simulated forehand and backhand shots and for more advanced athletes you can do some exercises with elastic bands or a few Burpees .
At the end of the match, you should do 5/10 minutes of cool down , with light jogging or walking with breathing (breathwalking) and at least 20/30 minutes of classic stretching exercises.
While this may take some extra time, you will quickly notice the benefits of a proper pre-game warm-up and post-game cool-down.
On the market and also on projectxpadel.com you will find various models to limit the various injuries our choice.