Padel is a fast-paced, dynamic sport that is physically taxing and incorporates elements of squash and tennis. It does, however, carry some danger of injury, just like any other sport. The following are some of the most typical padel injuries along with prevention advice:
1. Lateral Epicondylitis, or tennis elbow
Padel players often have tennis elbow because of the constant tension on their forearm muscles. Inflammation and pain are brought on by this ailment in the elbow joint area. Use a racket with the right grip size, avoid gripping the racket too tightly, and warm up properly before playing to prevent tennis elbow. Forearm muscle strengthening exercises might also be beneficial.
2. Sprains of the ankle
Because of the rapid lateral movements and abrupt direction shifts, padel frequently results in ankle sprains. Ankle-strengthening activities and the use of supportive footwear with adequate ankle support can help lower the risk. To improve flexibility and stability, warm up and stretch before playing every time.
3. Tendonitis in Achilles
Because of the forceful movements and quick direction changes involved in padel, the Achilles tendon is more vulnerable to damage. By include calf-strengthening exercises in your regimen, stretching your calf muscles before and after playing, and gradually increasing the intensity of your workouts, you can prevent Achilles tendinitis.
4. Damage to the Knee
Padel involves a lot of twisting and turning, which can lead to knee ailments such meniscus tears and strains. Strengthening the muscles that surround your knees, such your hamstrings and quadriceps, will help protect them. Using knee supports or braces can also add more stability.
5. Damage to the Shoulders
Pelvic strains, especially those involving the rotator cuff, result from the frequent overhead movements used in dance. By strengthening the shoulder muscles with exercises like shoulder presses and rotator cuff exercises, you can avoid these ailments. Avoiding overuse and using proper technique are also essential.
6. Stressed Backs
Back strains might result from the padel’s twisting and bending. Planks and back extensions are two exercises that can help strengthen your core muscles, support your spine, and lower your chance of injury. Playing with appropriate technique and maintaining excellent posture are also crucial.
7. Damage to the Wrist
The impact of striking the ball and repetitive actions can cause wrist injury. Consider using wrist supports and including wrist-strengthening exercises in your routine to help prevent wrist injuries. Maintaining appropriate form and minimizing overuse of the wrist can also be beneficial.
Preventive Advice
Warm-Up and Stretching: To get your muscles and joints ready for the game, always begin with a suitable warm-up and stretching regimen.
