Uppvärmning och skadeförebyggande för padel
Tidsatta padeluppvärmningar på fem och tio minuter, en nedvarvning och enkla rutiner för padelarmbåge, axlar, knän och vader, med när du bör träffa en…
Five-minute court warm-up
For when the court before yours runs late: a fast, complete warm-up that gets legs, shoulders and touch ready in five minutes.
Ten-minute court warm-up
The full warm-up before a match or a lesson: raise your heart rate, move every joint you will use, then find your touch before you hit hard.
Warm-up before the gym or home work
Eight minutes to get warm before strength or conditioning work off the court.
Cool-down after playing
Seven minutes after the last point: bring your heart rate down and stretch what padel tightens most.
Match-day warm-up
For a league or tournament match, where the rules give the four players only three minutes with the ball: get your body ready beside the court first.
Shoulder warm-up before overheads
Before bandejas, víboras and smashes: wake up the shoulder and upper back, then build up the overheads slowly.
Wrist and forearm warm-up
A few minutes for the wrist and forearm before volleys and touch shots, worth doing every time if you have had padel elbow.
Hip and back mobility
Stiff hips and a stiff upper back make low balls and overheads harder. A short routine for before you play and for rest days.
Between matches on a tournament day
When you play more than once in a day: cool down a little, eat and drink, then warm up again before the next match.
Before you play after a flight
Hours in a seat leave the calves, hips and back stiff. Before the first session of a padel trip, give the warm-up a few extra minutes.
Warm-up games for juniors
Short, playful warm-ups that young players enjoy, covering running, footwork and touch before a session.
Elbow
Pain on the outside of the elbow is common in padel, often from a tight grip, late contact on backhands or a sudden jump in how much you play.
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.
Knee
Padel is full of short sprints, lunges and quick stops. Strong hips and thighs protect the knee, and good shoes do the rest.
Calf and Achilles
All that time on your toes loads the calves and the Achilles tendon, more so on hard courts and in hot weather.
Wrist
Wrist pain in padel often comes from flicking at the ball, especially on volleys and overheads, or from a sudden increase in how much you play.
Lower back
A stiff or sore lower back is common after long sessions, from bending to low balls and twisting on overheads.
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.