10 Rehab Exercises to Get Back on the Padel Court

Are you sidelined from padel due to an injury? Don’t fret! There are a variety of rehab exercises you can do to get back on the court and back in action. Here are 10 exercises to help get you started.

1. External Rotation Stretch

This stretch is crucial for padel players who experience shoulder pain or tightness. While standing, place your right hand behind your back and grab onto your left elbow. Pull your left arm across your chest until you feel a stretch in your shoulder. Hold for 30 seconds and repeat on the other side.

2. Plank

Planks are great for building core strength, which is important in padel. Start in a push-up position and lower down onto your forearms. Keep your core tight and hold for 30 seconds to a minute.

3. Glute Bridges

Glute bridges are ideal for strengthening your hips and lower back, which can help prevent injuries. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling and squeeze your glutes. Hold for a few seconds and lower back down.

4. Scapular Retraction

This exercise can help improve posture and prevent shoulder injuries. Stand with your arms at your sides, palms facing forward. Squeeze your shoulder blades together and hold for a few seconds before releasing.

5. Squats

Squats are great for building leg strength, which is essential for jumping and moving quickly on the padel court. Stand with your feet hip-width apart and lower down into a squat. Keep your knees behind your toes and your core tight. Straighten back up and repeat for 10-15 reps.

6. Hip Flexor Stretch

Tight hip flexors can lead to back pain and other issues. Kneel on your right knee with your left foot in front of you. Push your hips forward until you feel a stretch in your right hip flexor. Hold for 30 seconds and repeat on the other side.

7. Lunges

Lunges are another great exercise for leg strength. Stand with your feet together and take a big step forward with your right foot. Lower down until your right thigh is parallel to the ground, keeping your left knee off the ground. Push back up and repeat on the other side.

8. Reverse Curls

Reverse curls can help build forearm and wrist strength, which is important for gripping the padel racket. Hold a weight or resistance band in your hands with your palms facing down. Curl your wrists up towards your shoulders and release.

9. Shoulder Rotations

This exercise can help prevent shoulder injuries and improve range of motion. Stand with your arms at your sides and palms facing forward. Slowly rotate your shoulders forward and then back in a circular motion.

10. Calf Raises

Calf raises are great for building lower leg strength, which is important for running and jumping on the padel court. Stand with your feet shoulder-width apart and slowly rise up onto your toes, then lower back down.

Remember to always listen to your body and only do what you feel comfortable with. These rehab exercises for padel players can help you recover from injuries and get back in the game stronger than ever. Happy playing!