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Pre-Match Padel Tennis Stretches to Avoid Injury

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Pre-Match Padel Tennis Stretches to Avoid Injury

If you’re an avid player of padel tennis, you know that being in top physical shape is a must. But did you know that stretching before a match is also essential to avoid injury and improve your performance? In this article, we’ll go over some pre-match padel tennis stretches that will help you warm-up and get you ready for the game ahead.

Why is stretching important?

Stretching helps to prepare your muscles for exercise and minimizes the risk of injury. It also helps to increase your range of motion, which is essential for the various shots in padel tennis. Incorporating a stretching routine before a match can also help you feel more relaxed and focused.

Dynamic Warm-up

A dynamic warm-up involves exercises that take your body through a range of motion, gradually increasing the intensity. These stretches help to activate the muscles you will be using, make them more pliable, and reduce the risk of injury.

One great dynamic stretch for padel tennis is the high-knee march. Start by standing in place, and then lift your right knee up towards your chest, while swinging your left arm forward. Then, step forward with your right foot, and repeat the motion with your left leg and the opposite arm. Do this for about 20 to 30 seconds.

Another great warm-up exercise is the inchworm. Begin by standing straight, and then hinge forward from your waist until your hands touch the ground. Slowly walk your hands out in front of you until you are in a plank position. Walk your hands back towards your feet and then stand up. Repeat this exercise for about 20 to 30 seconds.

Static Stretches

Static stretches involve holding a stretch for a certain amount of time. These stretches are great for increasing flexibility and can be done post-match to help your muscles recover.

For padel tennis, the calf stretch is a must. To do this stretch, find a wall and place your right leg back with your heel on the ground. Lean towards the wall until you feel a stretch in your calf. Hold the stretch for about 30 seconds and then switch legs.

Another great static stretch for padel tennis is the shoulder and chest stretch. Begin by clasping your hands behind your back, then gently lift your hands up towards the ceiling until you feel a stretch in your chest and shoulders. Hold the stretch for about 30 seconds.


Incorporating a stretching routine before a padel tennis match can help you warm-up, reduce the risk of injury, and enhance your performance. By incorporating dynamic and static stretches into your routine, you’ll increase your flexibility and range of motion, making you a better player on the court.

So, next time you hit the padel tennis court, remember to take some time to stretch beforehand. Your body will thank you for it, and you’ll be playing your best game yet!

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