{"id":14905085,"date":"2024-04-06T08:57:51","date_gmt":"2024-04-06T08:57:51","guid":{"rendered":"https:\/\/thepadelschool.com\/?p=14905085"},"modified":"2024-04-06T08:57:53","modified_gmt":"2024-04-06T08:57:53","slug":"physio-series-part-2-how-to-prevent-padel-injuries","status":"publish","type":"post","link":"https:\/\/thepadelschool.com\/blog\/physio-series-part-2-how-to-prevent-padel-injuries\/","title":{"rendered":"Physio Series Part 2: How to prevent injuries playing padel?"},"content":{"rendered":"\n
As discussed in part 1<\/a> of our physio series, it\u2019s much easier than you may think to pick up an injury while playing padel. Whether it be because of improper technique, over-usage, or something even as simple as not warming up, padel players can often find themselves frustrated with their time spent on the side line instead of on-court.<\/p>\n\n\n\n With that being said, there are several different ways you can go about protecting yourself from injury. Here are 5 ways you can ensure you spend as much time on the padel court, and not on the side line injured:<\/p>\n\n\n\n Perhaps the easiest tool you can use to protect yourself from injury is to warm up properly. However, it is often one of the most overlooked tools because players \u201cjust don\u2019t feel like it.\u201d The reality is that the majority of padel players step on the court after being inactive before a session. If your body is not properly warmed up and prepared for the movements you are about to put it through, you are putting yourself at an increased risk of getting injured.<\/p>\n\n\n\n Further, there are some misconceptions about a proper warm-up with some players thinking an elaborate 30-minute routine is necessary, which just isn\u2019t the case. Something as simple as a 5-10 minute stretching routine that gets your muscles and joints ready for a session of padel can be massively beneficial in a variety of ways. Not only will you be protecting yourself from injury, but by increasing your flexibility<\/a>, you\u2019ll be gaining an advantage over your opponent.<\/p>\n\n\n\n Warming up is a part of every sport, and padel is no different. If you\u2019ve struggled with injuries in the past or want to make sure you stay healthy, a proper warm-up is essential.<\/p>\n\n\n\n Another simple yet effective way to prevent injuries in padel is to incorporate a cool-down jog or stretch after a match or session. If playing for an extended period of time, such as a multi-set match, your body is most likely going to be tired, so doing any more running may seem undesirable. However, studies have shown that a cool-down has a variety of benefits.<\/p>\n\n\n\n One of the benefits of a cool-down is that it helps remove lactic acid from your muscles, easing some discomfort you might have after a match. Also, if you took part in an intense or stressful match, a cool-down will help lower your heart rate and get your breathing back in rhythm.<\/p>\n\n\n\n Further, the stop-start nature of padel can be hard on your joints. To protect against any stiff joints that could lead to an injury after a match, a cool-down can help massively.<\/p>\n\n\n\n Overall, if you are like many players new to the game and want to play regularly, one of the best ways you can prepare for your next session is by ending your last one properly, and that means doing a proper cool-down.<\/p>\n\n\n\n Whether it be down to a previous injury or because of overuse, padel can specifically target different areas of the body more than others. Whether it be shoulders, knees, or even elbow<\/a>s, certain body parts can take a beating in padel if you don\u2019t strengthen them correctly.<\/p>\n\n\n\n Strength and resistance training, while not required to protect yourself from these kinds of injuries, are a great tool to make yourself stronger overall. If you\u2019re interested in specific exercises to strengthen the areas in your body most important for padel, be sure to check out The Padel School\u2019s physio instruction course which will come out in early April.<\/p>\n\n\n\n Whether it be through strength training or another physio exercise, strengthening muscles and parts of your body you use the most while playing padel can protect you from potential injuries.<\/p>\n\n\n\n1. Proper warm up<\/h2>\n\n\n\n
2. Cool down after a match or training<\/h2>\n\n\n\n
3. Strengthening areas in your body to protect yourself<\/h2>\n\n\n\n