How to Avoid Padel Shoulder Injury: Key Exercises and Techniques for Safe Padel Play

Padel has been gaining popularity over the years, and for good reason. It’s a fun and exciting sport that provides an excellent cardiovascular workout. However, like any sport, there is always a risk of injury. In particular, padel shoulder injury is a common concern. Here are some key exercises and techniques to incorporate into your padel practice to reduce your risk of developing this injury.

Warm-Up Properly

Before you even step onto the padel court, it’s essential to warm up properly. A good warm-up will get your blood flowing, loosen up your muscles, and prepare your body for the physical demands of the sport.

Start with some light cardio, such as jumping jacks or jogging in place. Then move on to some stretches that target the muscles you’ll be using during padel play, such as your shoulders, arms, and back.

Strengthen Your Rotator Cuff

The rotator cuff is a group of muscles that help stabilize your shoulder joint. Strengthening these muscles can help prevent padel shoulder injury.

Incorporate exercises such as external rotations and internal rotations into your strength training routine. These exercises can be done with a resistance band or dumbbell.

Practice Proper Technique

Using proper technique while playing padel can help prevent injury. Make sure to keep your shoulders relaxed and avoid overextending your arm while hitting the ball. It’s also important to use your entire body to generate power, rather than relying solely on your arm and shoulder.

Take Breaks and Rest

Don’t overdo it. Take breaks and rest between games if you feel fatigued. Overuse and overtraining can lead to padel shoulder injury.

Listen to Your Body

If you experience any pain or discomfort in your shoulder area, listen to your body and take a break. Continuing to play through pain can lead to further injury and a longer recovery time.

Incorporating these key exercises and techniques into your padel practice can help prevent padel shoulder injury. Remember to warm up properly, strengthen your rotator cuff, practice proper technique, take breaks and rest, and listen to your body. By doing so, you’ll be able to enjoy this fun and exciting sport without pain or injury.