Archive note: this article was originally published in April 2024 as the second part of our physio series. References to a forthcoming 2024 physio course have been removed. The guidance below is general information only and is not a substitute for individual medical advice.
As discussed in Part 1 of our physio series, padel can place unfamiliar demands on the body, particularly if you increase your playing volume quickly.
Here are five practical areas to think about as part of a sensible approach to physical preparation.
1. Warm up progressively
A warm-up should gradually prepare you for the movements of padel. Start gently and build towards the changes of direction, overhead actions and faster movements you are likely to use on court.
You do not need a complicated routine. The important thing is that it is appropriate to you and increases in intensity gradually.
2. Allow time to recover
Recovery matters, particularly after demanding matches, tournaments or several sessions close together. How much recovery you need will vary according to your training history, age, workload and any previous injuries.
If you are repeatedly sore or fatigued, reducing the load can be more useful than simply adding more training.
3. Build strength gradually
Strength and resistance training can support the muscles used during repeated lunges, changes of direction and racket movements. The programme should suit your current ability and any injury history.
If you are returning from injury or are unsure what exercises are appropriate, seek individual advice from a qualified professional.
4. Use equipment appropriately
Simple tools such as resistance bands or foam rollers can form part of a wider training or recovery routine, but no single piece of equipment prevents injury. Use equipment because it serves a clear purpose within your programme, not because it is marketed as a quick fix.
5. Create a repeatable routine
The most useful routine is one you can follow consistently. That might include a gradual warm-up, sensible strength work, mobility where appropriate and enough recovery between demanding sessions.
Summary
There is no guaranteed way to prevent every injury, but sensible progression, appropriate physical preparation and listening to persistent symptoms are all worthwhile habits.
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