The practice of padel is experiencing continuous growth, with an increasing volume of play among both amateurs and competitors. In this context, injury prevention cannot be limited to warm-up alone. It relies on a overall sports hygienebuilt around simple principles, validated by field experience and current data in sports medicine.

Here are five essential pillars to play regularly, progress and limit the risk of injury.

1. Gradual progression, an essential rule

The body adapts, but it needs time.
The commonly accepted rule in physical preparation is that of maximum increase of 10% per week volume or intensity of play.

Abruptly increasing the frequency of matches, doubling sessions or stringing together competitions without transition directly exposes you to overuse injuries, particularly tendon injuries (elbow, shoulder, Achilles tendon).

2. Recovery, often underestimated

Recovery is an integral part of training. Without it, tissues do not regenerate properly.

Some simple guidelines:

  • plan at least one day without padel after a match or an intense training session,
  • avoid alcoholwhose inflammatory effect delays muscle and tendon recovery,
  • the sleep remains the primary factor in injury prevention, far ahead of supplements or passive care.

A tired player is a more vulnerable player.

3. Targeted muscle strengthening

Two weekly strengthening sessions are enough to significantly reduce the risk of injury, provided that the areas most used in padel are targeted:

  • calves, to absorb the stresses related to movement and support,
  • ankles, with essential proprioceptive training on synthetic surfaces,
  • abdominal strap, to stabilize the trunk and limit compensations,
  • shoulders, particularly in elastic work, to protect the rotator cuff.

This reinforcement is not aimed at raw performance, but the joint protection.

4. Truly suitable equipment

Equipment plays a direct role in prevention:

  • of the padel-specific shoesoffering lateral support and controlled grip,
  • a racket weighing less than 350gin order to limit stress on the elbow and shoulder,
  • a racket neither too stiff nor too head-heavy, to preserve joint structures,
  • of the breathable clothingpromoting thermoregulation and limiting fatigue.

Inappropriate equipment increases mechanical stress with each impact.

5. Vary your sporting activities

Padel is an asymmetrical and repetitive sport. Practicing another activity helps to rebalance muscle chains.

Le badmintonIn particular, it presents a documented protective effectThis is achieved through coordination training, speed work, and tendon strengthening. Other sports such as swimming or cycling can also usefully complement the preparation.

Injury prevention is not an added burden. It is a condition of continuity and progression.
The more regularly you play padel, the more these rules should be integrated into your daily routine. Prevention is always better than suffering an injury that forces you to stop playing for an extended period.

Raphael Tournier

Physiotherapist, Training Manager at the Vichy Physiotherapy Training Institute, but above all a padel fanatic!

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