Ankle
Rolled ankles happen when you land on a loose ball or a partner’s foot, or turn quickly on a slippery or sandy court.
Why it happens
A ball left lying on court, a quick change of direction in worn shoes, or tired legs late in a session are the usual causes.
What helps
Wear padel shoes with the right sole for the court. Clear loose balls off the court between points. Train your balance on one leg a few times a week. After a sprain, build back up before you play matches again.
The routine
Stand on one leg, 30 seconds each side Ankle circles, each foot Slow calf raises, fifteen Small, controlled hops on the spot
When to see a physio
See a physiotherapist or doctor if you cannot put weight on the foot, if there is a lot of swelling or bruising, if the bone itself is painful to touch, or if the ankle keeps giving way.