How to Avoid Ankle Sprains in Padel: Tips from a Padel Expert

If you’re an avid padel player, you know that the sport can be thrilling and intense. However, it also comes with its fair share of injuries, and ankle sprains are among the most common. In fact, ankle sprains are one of the typical padel injuries that you should be wary of. But, don’t worry – with the right knowledge and preparation, you can reduce your risk of ankle sprains and continue to enjoy the sport you love. Here are some tips on how to avoid ankle sprains in padel:

Increase Your Flexibility

At the core of many ankle sprains is poor flexibility and a lack of warm-up. It is important to stretch all the major muscle groups in your legs, including your hamstrings, quads, calves, and glutes. Padel involves a lot of pivoting and sudden movements, so it’s essential to make sure your muscles are loosened up before hitting the court. Incorporating mobility routines into your workout can help you ensure that you are fully prepared.

Strengthen Your Ankles and Feet

Another way to prevent ankle sprains in padel is to strengthen your ankles and feet. By doing simple exercises such as calf raises and ankle rotations, you can make your ankle muscles stronger and more resilient. Some people like to invest in ankle braces to give added support to the joint, but this will not build up the necessary strength.

Choose the Right Footwear

Wearing the right shoes is also essential in preventing ankle sprains. Padel shoes are designed for the sport and provide excellent support and traction. Make sure to choose shoes that are comfortable and fit well. Avoid shoes with worn-out soles and replace them immediately when you feel that they are no longer supportive enough.

Stay on Stable Ground

Padel courts can vary in their surfaces, so it’s important to watch out for any uneven areas on the surface. Be aware of any rocks, divots, or other hazards on the court. You can walk around the court before the match to ensure that you’re familiar with the terrain. Checking the court surface will not only help prevent ankle sprains but also reduce other typical padel injuries like knee and hip injuries.

Rest and Recover

Even with proper warm-ups, stretching, and exercise, an ankle sprain can still happen. If you get an ankle sprain, the best thing to do is to rest and recover. Avoid putting pressure on the injured ankle and seek medical attention if necessary. Your doctor may recommend physical therapy or other treatments to help with your recovery.

Conclusion:

As a Padel player, it’s important to understand the typical padel injuries, such as ankle sprains, and what you can do to prevent them. Incorporate these tips into your pre-match routine to help decrease your risk of injury. Remember to take care of your body, warm up properly, wear the right footwear, and be mindful of the playing surface. By doing so, you can enhance your performance and reduce the chances of getting an ankle sprain on the padel court.