Building Strong Ankles for Padel Preseason: Exercises and Stretches

Building Strong Ankles for Padel Preseason: Exercises and Stretches

As a padel player, you know that quick movements, agility, and balance are crucial to your performance on the court. One key area that often gets overlooked is ankle strength. Strong ankles not only improve your stability but also help prevent ankle injuries. So, before the preseason kicks off, let’s dive into some exercises and stretches that will keep those ankles in tip-top shape and help you prevent any potential ankle injuries in padel.

1. Calf Raises

Calf raises are a fantastic way to strengthen your ankles and calves. Start by standing with your feet shoulder-width apart, then rise onto your tiptoes as high as you can. Hold for a moment at the top, and then lower your heels back down. Repeat this movement for 3 sets of 15-20 repetitions. To make it more challenging, you can try standing on one leg while doing calf raises.

2. Alphabet Ankle Exercises

Ankle mobilization exercises are not only beneficial for ankle strength but also for flexibility. While sitting on the floor with your legs extended in front of you, pretend that your big toe is a pencil and write the alphabet in the air with your foot. This exercise engages the muscles and ligaments around your ankle, promoting mobility and preventing ankle injuries. You can do one set of the complete alphabet with each foot.

3. Ankle Circles

Another simple yet effective exercise to strengthen your ankles is ankle circles. Begin by sitting on a chair or bench. Lift one foot off the ground and start rotating your ankle in a circular motion. Repeat 10 circles in one direction and then switch to the other direction. Perform 2-3 sets of ankle circles on each foot to build stronger ankles.

4. Resistance Band Exercises

Incorporating a resistance band into your ankle exercises can provide an extra challenge. Start by sitting on the floor with one leg extended. Loop the band around the ball of your foot and hold the other end with your hand. Gently flex your foot upward against the resistance of the band and then return to the starting position. Perform 10-15 repetitions on each foot for 2-3 sets. This exercise targets the ankle’s range of motion and strengthens the surrounding muscles.

Stretches for Flexible Ankles

Alongside strengthening exercises, stretching is also essential for maintaining flexible ankles. Remember, flexibility plays a crucial role in injury prevention. Here are a couple of stretches to add to your padel preseason routine:

1. Standing Calf Stretch

Find a wall or sturdy support, then face it with one foot placed a step’s distance behind the other. Lean forward, placing your hands against the wall for balance. Keep your back leg straight and your heel on the ground, feeling the stretch in your calf. Hold for 30 seconds, then switch sides. Repeat 2-3 times on each leg.

2. Ankle Eversion Stretch

Stand facing a wall with your feet shoulder-width apart. Place your hands on the wall for support. Keeping your toes and the balls of your feet planted on the ground, gently lift your heels off the floor and roll them outward. Hold for 30 seconds and then release. Repeat 2-3 times.

By incorporating these ankle strengthening exercises and stretches into your padel preseason routine, you’ll be equipping yourself with a strong foundation for better performance on the court. Strong ankles not only prevent injuries but also enhance your agility, balance, and overall padel game. So, before the preseason hits, invest some time in improving your ankle strength to unleash your full potential on the padel court!