How to avoid injuries playing Paddle: Complete guide
Paddle tennis is an exciting and social sport, but its explosive and repetitive nature can take its toll on our bodies if we do not take the appropriate precautions. From the dreaded tennis elbow to unexpected sprains, injuries can keep us off the court for weeks. In this complete guide, we will teach you everything you need to know to minimize the risks and enjoy paddle tennis safely and lastingly.
What are the most frequent injuries in paddle tennis?
Knowing the enemy is the first step to defeating him. These are the injuries that most affect padel players:
- Lateral epicondylitis (tennis elbow): The star injury of padel. It is an inflammation of the tendons of the elbow caused by the repetition of extension movements of the wrist, such as in the backhand blow.
- Rotator cuff tendonitis: An acute pain in the shoulder caused by inflammation of the tendons that stabilize it, especially when executing shots or layups.
- Ankle sprains: Very common due to the turns, jumps and rapid lateral movements that the game requires.
- Lumbar injuries: The constant flexion and rotation of the trunk during hitting can overload the lumbar area, causing contractures and pain.
- Plantar fasciitis: Pain in the sole of the foot, often caused by inappropriate footwear or poor footing during short sprints.
The importance of a good warm-up before playing
Entering the court cold is buying a ticket to get injured. A proper warm-up increases blood flow to your muscles, lubricates your joints, and prepares your body for effort. Have good clothing, knee pads, wrist guards, elbow pads... generally good sports protection to prevent injuries It is essential to be prepared, in addition to a good warm-up. A good 10-15 minute ritual is non-negotiable.
- Joint mobility (5 min): Make gentle circles with your ankles, knees, hips, shoulders and wrists.
- Cardio warm-up (5 min): Light jogging, jumping rope or lateral movements on the track itself to raise your pulse.
- Dynamic exercises (5 min): Perform some light strokes with your partner, starting from less to more, to activate the specific movement patterns of paddle tennis. Invest in suitable padel clothing It will allow you to move with total freedom during this crucial phase.
Strengthening exercises to protect your joints while playing Paddle
Strong muscles are the best shield for your joints. Integrating a strengthening routine 2-3 times a week will dramatically reduce the risk of injury. If you don't know where to start, we recommend reading about the tips to improve your volley in padel, since technique and strength go hand in hand.
Here is a table with key exercises:
| Body Zone | Recommended Exercise |
|---|---|
| Forearm and Wrist | Wrist curl with light dumbbell and extensions with elastic band. |
| Shoulder | External and internal rotations with an elastic band to strengthen the rotator cuff. |
| Core (Abdomen and lumbar) | Isometric planks (front and side) and bird-dog. |
| Legs and Buttocks | Squats and lunges to protect knees and ankles. |
Technique and hitting: Your best ally against injuries
Poor technique not only limits your performance, but exposes you to overuse injuries. Tennis elbow, for example, is usually directly related to a poor backhand or a bad gesture on the layup. Pay attention to:
- The grip: Don't squeeze the paddle too hard.
- Body use: Make sure you transfer your weight from your legs and rotate your trunk, rather than just punching with your arm.
- Impact point: Hitting the ball centered helps reduce vibrations.
Sometimes the injury comes from using a material that doesn't suit your game. That is why it is so important to know choose the correct padel racket for your level and style.
The right equipment to minimize risks
Your team is your first line of defense. Investing in quality material is investing in your health.
- The Racket: Rackets Very heavy or with a high balance can overload the arm. If you are prone to epicondylitis, look for paddles with soft rubber and anti-vibration technologies that will help you in your volley.
- The Padel Shoes: Always use specific padel footwear. The herringbone or clay soles offer the necessary grip to avoid slipping, while their cushioning protects your knees and ankles from impact.
- Accessories: Overgrips in good condition improve grip and absorb some of the vibrations. If you have discomfort, an epicondylitis bracelet can help relieve tension in your elbow.
How often should I do strengthening exercises?
The ideal is to perform a specific strengthening routine for padel 2 to 3 times a week, on alternate days to your matches.
Is a lighter racket always better to avoid injuries?
Not necessarily. A racket that is too light can make you use more arm strength to generate power, which is also harmful. Find a weight balance that you feel comfortable with and that allows you to have good technique.
What do I do if I feel pain when playing?
The golden rule: don't play with pain. Stop immediately, apply ice to the affected area and consult a physical therapist or sports doctor. Ignoring the pain will only aggravate the injury.
