6 Essential Exercises for Padel Rehab

As a padel player, injuries are bound to happen. Whether it’s a simple twist of the ankle or a more serious shoulder injury, you need to take the proper steps to rehabilitate yourself back to optimal health. Padel rehab exercises can help you recover quickly while strengthening your body to prevent further injuries. Here are six essential exercises that every padel player should include in their rehab routine:

1. Resistance Band Rotator Cuff Exercise

The rotator cuff is a group of muscles and tendons that help stabilize the shoulder joint. It’s a common site of injury for padel players. The resistance band rotator cuff exercise is a great way to strengthen these muscles while improving your shoulder stability. To perform the exercise, attach a resistance band to a stationary object and hold the other end with your working arm. Stand with your feet shoulder-width apart and your working arm at your side. Keeping your elbow at a 90-degree angle, slowly rotate your arm outwards until your forearm is perpendicular to your body. Then slowly return to the starting position.

2. Ankle Alphabet Exercise

Ankle injuries are also common in padel players. The ankle alphabet exercise can help improve ankle mobility and prevent future injuries. To perform the exercise, sit on a chair with your feet flat on the ground. Lift one foot off the ground and use your ankle to draw each letter of the alphabet in the air. Repeat with the other foot.

3. Glute Bridge Exercise

The glute bridge exercise is a great way to activate your glutes and hamstrings while also improving your core stability. To perform the exercise, lie on your back with your knees bent and feet flat on the ground. Push your hips up towards the ceiling while squeezing your glutes. Hold for a few seconds and slowly lower back down to the starting position.

4. Plank Exercise

The plank exercise is a great way to strengthen your entire body, including your core, arms, and legs. To perform the exercise, start in a push-up position with your arms straight and your hands shoulder-width apart. Engage your abs and hold your body in a straight line from your head to your heels.

5. Lunges

Lunges are a great way to improve your leg strength while also improving your balance and stability. To perform the exercise, stand with your feet shoulder-width apart and take a step forward with one foot. Lower your body until your front knee is at a 90-degree angle and your back knee is just above the ground. Then push back up to the starting position and repeat on the other side.

6. Shoulder Stretch

Stretching is an important part of any rehab routine, and the shoulder stretch can help improve your shoulder mobility and flexibility. To perform the stretch, stand with your feet shoulder-width apart and your arms at your sides. Raise one arm straight up and then bend it so that your hand is behind your head. Use your other hand to gently pull your elbow towards the opposite shoulder. Hold for a few seconds and then repeat on the other side.

Conclusion

Injuries are a common part of padel, but they don’t have to sideline you for long. By incorporating these six essential exercises into your rehab routine, you can recover quickly and get back on the court in no time. Remember to always consult with a healthcare provider before starting any exercise program, especially if you are coming back from an injury. Happy rehabbing!