Shoulder
Overheads and serves load the shoulder again and again. A little strength work for the small muscles that steady it goes a long way.
Why it happens
Most padel shoulder trouble comes from many overheads with tired muscles, a stiff upper back that makes the shoulder do all the work, or skipping the warm-up before smashing.
What helps
Warm up the shoulders before any overhead. Keep most overheads to bandejas rather than full smashes when you are tired. Strengthen the rotator cuff with a band two or three times a week. Keep your upper back mobile, especially after long flights.
The routine
Band outward rotations, elbow at your side, 12 each arm Band pull-aparts, 15 slow reps Open book stretch for the upper back, 5 each side Wall slides, 10 slow reps
When to see a physio
See a physiotherapist or doctor if you cannot lift your arm above your head, the pain is sharp at night, the shoulder feels unstable, or it follows a fall.