The Fast-Growing Sport You Should Try Today
Padel is no doubt the most popular sport at the moment. This new fast-paced racket sport is picking up steam all over the country. Many people are trying it out, and loving the physical and social benefits of the Padel.
Padel is a fusion between tennis and squash, played on a small court with walls. This highly energising sport is played between two teams of two players each. The enclosed synthetic court is roughly one third the size of a tennis court and measures approx. 20m x 10m. The surrounding walls are an essential part to the game. Match rules are very similar to tennis, with some modifications to go with the smaller, enclosed court.
Padel can be enjoyed by people of all ages and levels of experience. Men and women can participate, making it a socially inclusive sport. The game is easy to learn, extremely fun to play and entertaining to watch. Padel offers opportunities for people to be physically active for recreational or social purposes, or to compete professionally. This refreshing new sport is a great way to socialise with friends or family, with the added bonus of getting in a good workout.
As it is with any new sport you take on, your body will need time to adapt to the new activity. Jumping all in, without taking the necessary time to prepare your body, can potentially result in injury. We want to encourage you to take part and enjoy padel, and therefore provide you here with valuable advice and guidance on padel injuries.
Padel-related injuries are similar to those seen in tennis or squash. We will focus on 5 body areas that are prone to padel injuries, namely the shoulder, elbow, lower back, calf and ankle. We discuss common injuries and give you practical ways to prevent them.
The Top 5 Padel Injury Prone Areas
Most injuries to the shoulder result from overuse of the muscles or joint structures. People with office jobs don’t use their upper bodies much during their working day. When they then go play padel, the shoulder muscles are required to work continuously. Deconditioned or weak shoulder muscles will fatigue, leading to additional strain and irritation on the shoulder joint. This causes inflammation and pain. To avoid shoulder injury, it is absolutely vital to do a proper warm up before you play. We also advise you to do shoulder strengthening exercises. At Just Physio, we can provide you with a strengthening program specially designed for you. Contact us today to get yours!
The main cause for elbow injury is incorrect playing technique. This happens when you generate your power from your forearm or wrist when you hit the ball. Instead, your power should come from your legs, core and shoulder girdle. Other risk factors for elbow injuries include using the wrong racket size and grip. Your elbow is the point of attachment for many of the muscles of your arm. With constant overuse, these muscle attachments cause friction at the insertion point, leading to inflammation and pain at your elbow. This injury is known as “Tennis elbow”, or epicondylitis. The best way to prevent this injury is to improve your technique, strengthening your core and shoulder girdle muscles, using the correct light-weight racket, and warming up properly before you play. Please do not play through any elbow pain. Get help early, call us today!
Low back pain:
When playing padel, you need to move your back in all directions. If your work requires you to sit for the majority of the day, your lower back and hip muscles are inactive for long periods of time. When you then get on court and start playing, you may experience back pain. It is vital to prepare your back and hips for the movements required in padel. The best way to prevent back pain is to stand up frequently during your working day, as well as doing a decent warm-up before you start playing padel. Doing functional core strengthening exercises is also important, and we can show you how.
Calf Muscle Strain and Ankle Sprains:
Padel is a fast-paced game where you repeatedly run, stop, turn and jump. Sudden forceful contraction that puts too much strain on weak or deconditioned calf muscles will result in a muscle tear. You might feel a sudden sharp pain in your calf, and will most likely not be able to continue playing. Similarly, during padel, your ankle must absorb a lot of force as you move around the court. If you have weak ankles, you risk spraining your ankle joint. Again, the best way to prevent these injuries is to do a proper warm-up to prepare your muscles for the explosive demands during play.
How to warm up properly:
The best warm-up is one that mimics the movements that you will perform during the game. Doing a warm-up helps to activate your nervous system, boost your mental focus and clarity, improve blood flow to your muscles, lubricate your joints, and raise your body temperature.
Download your free Padel warm-up here
More tips to prevent Padel injuries
- Wear well-fitting, suitable shoes that provide good grip and support.
- Use a suitable light-weight racket.
- Don’t go overboard – avoid playing multiple padel games a week. Increase your frequency, duration and intensity of play gradually over time as your body adapts to your new activity.
- Never play through pain, and consult your physiotherapist as soon as you sustain an injury or experience any pain.
- When planning a game, make sure to prepare your body in the time leading up to play. E.g. If you have an office job, make a point of it to stand up regularly, walk around, stretch, or do some exercises.
- Make sure to hydrate and nourish your body well enough prior to the game.
- Always communicate with your team members on court to avoid contact injuries.
- Remove all other equipment from the court before a game.
Contact us If you would like more information on how to prepare your body for padel, how to condition your body and prevent injuries, or need injury management, contact us today to make your appointment! Silver Lakes or Faerie Glen .