Rehab Exercises for Padel Elbow: Get Back to Winning

The Padel Player’s Guide to Overcoming Elbow Pain

Greetings, fellow padel enthusiasts! If you are reading this, you’re probably familiar with the intense joy of flying across the court, smashing down that winning shot. Unfortunately, with great power comes great responsibility, or in our case, the risk of developing padel elbow. But fear not, because today we’re diving into the world of rehab exercises for padel players to help you get back to winning in no time!

Understanding Padel Elbow

Padel elbow, also known as tennis elbow, is a common injury among racket sport players, including our beloved padel players. It’s caused by the overuse of the forearm muscles and tendons, resulting in pain and discomfort on the outer side of the elbow.

Now, let’s get down to business: the rehab exercises you’ve been waiting for!

1. Wrist Extensor Stretch

Start by extending your arm straight in front of you, palm facing the ground. Use your other hand to gently pull your fingers back until you feel a stretch on the top of your forearm. Hold this position for 30 seconds and repeat three times on each arm.

This exercise helps to improve flexibility in your wrists, reducing the strain on your elbows during those powerful padel shots.

2. Forearm Flexor Strengthening

Grab a light dumbbell or a can of beans (we take our training seriously, but not too seriously!). Sit on a chair or bench, resting your forearm on your thigh, palm facing upwards. Slowly lower the weight towards the floor by bending your wrist. Then, curl it back up towards your forearm. Repeat this exercise 10-15 times on each arm for optimal results.

By strengthening your forearm flexor muscles, you’ll improve your grip strength and reduce the strain on your elbows during intense gameplay.

3. Eccentric Wrist Extension

Place your hands on a table or counter, palms down, with your wrists hanging just over the edge. Use your non-injured arm to help lift your injured arm’s wrist upwards. Then, slowly lower it back down using only your injured arm. Repeat this exercise 10 times, gradually increasing the number of repetitions as your strength improves.

Eccentric exercises provide an excellent way to rebuild strength in your forearm muscles, promoting a speedy recovery from padel elbow.

4. Padel-Specific Drills

Now, let’s bring the rehab exercises onto the court! Incorporating padel-specific drills into your training routine can help you regain strength, improve technique, and minimize the risk of reinjury.

For instance, focus on practicing controlled shots to avoid excessive strain on your elbows. Work on your footwork, agility, and technique to enhance your overall game. Remember, a well-rounded player is less likely to suffer from recurring injuries!

Taking Care of Your Elbows

While these rehab exercises will work wonders in getting you back in top form, it’s important to take proactive steps to prevent future padel elbow flare-ups:

• Warm-up properly before every game or practice session.
• Use proper technique and form during your shots to reduce strain on your elbows.
• Take regular breaks during gameplay to rest and recover.
• Apply ice to your elbows after playing to reduce inflammation.
• Consider using a padel elbow brace for added support during gameplay.

By incorporating these tips into your routine, you’ll drastically reduce the chances of enduring another frustrating bout of padel elbow.

Conclusion

Rehab exercises for padel players are the key to reclaiming your position on the winning side of the court. The wrist extensor stretch, forearm flexor strengthening, eccentric wrist extension, and padel-specific drills will help you regain strength and mobility after a bout of padel elbow.

Remember, prevention is just as crucial as rehabilitation. Take care of your elbows and follow the tips we’ve shared to ensure a long, enjoyable career swinging those racquets on the padel court.

Armed with these rehab exercises and a newfound knowledge of how to prevent padel elbow, you’ll be well on your way to reaching new heights of success in the world of padel. Get out there, have fun, and let those winning shots fly!