Wrist Injury Rehab Exercises for Padel Players
3 min read
Wrist Injury Rehab Exercises for Padel Players
As a padel player, your wrists are one of the most important parts of your body that needs to be taken care of. Sadly, this area is also the most vulnerable to injuries, especially wrist injury padel. Whether you have incurred an injury or just want to prevent wrist injuries, rehabilitation exercises are essential. In this article, we will discuss some wrist rehab exercises that will help you strengthen your wrist, increase flexibility and prevent injuries.
The Importance of Wrist Health for Padel Players
Like any other racket sport, padel places a significant strain on your wrists. As a result, it’s not uncommon for players to experience wrist injuries such as sprains, tendonitis, or in severe cases, a fractured wrist. Wrist injuries, especially when left untreated, can severely affect your overall performance, from your grip strength to your swing. Therefore, taking the steps to rehabilitate your injured wrist is crucial.
Wrist Stretching Exercises
Stretching exercises are an essential part of any wrist injury rehab program. Below are some stretching exercises you can perform to improve wrist flexibility and reduce the chance of injuries.
1. Wrist Flexor Stretch
Hold your left arm out in front of you with your palm facing down. Use your right hand to apply gentle pressure until you feel a stretch in your wrist. Hold this position for ten seconds and then switch the arm.
2. Wrist Extensor Stretch
Extend your left arm in front of you, palm up. Use your right hand to gently bend your wrist down until you feel a stretch in your wrist. Hold this position for ten seconds and then switch to the right arm.
3. Wrist Circles
Rotate your wrist in a circular motion, both clockwise and counterclockwise. Do this exercise for about 30 seconds in each direction.
Strengthening Exercises
To improve the strength of your wrist, you can perform these strengthening exercises:
1. Wrist Extension
Sit on a chair with your forearm on the armrest, palm facing down. Hold a lightweight (1-2 lbs) in your hand and raise your wrist towards the ceiling, then lower it down. Repeat this exercise for ten repetitions and then switch to your other wrist.
2. Wrist Curl
Sit on a chair with your forearm on the armrest, palm facing up. Hold a lightweight (1-2 lbs) in your hand and raise your wrist towards the ceiling, then lower it down. Repeat this exercise for ten repetitions and then switch to your other wrist.
3. Squeeze Your Fingers
Place a soft ball (a stress ball will do) in the palm of your hand. Squeeze and release the ball ten times in each hand. This exercise will help improve your grip strength, which is crucial in padel.
Final Thoughts
Wrist injuries can be very painful and can take a long time to heal, making it difficult to get back to your usual activities. However, with dedication and regular practice, you can prevent injuries or recover from injuries by performing these wrist rehab exercises. Remember to take things slowly and be patient. If you are unsure about any of the exercises or experience pain, it’s essential to speak to a physiotherapist or doctor before continuing.
