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The fastest-growing racquet sport in the world with over 25 million players across 110 countries. Padel has taken the world by storm. Combining elements of tennis and squash, it offers a unique and exhilarating experience for players of all skill levels. However, like any sport, padel comes with its own set of risks, especially when it comes to injuries.
As Biokineticists, we have seen our fair share of padel-related injuries. In this blog post, we'll explore the common injuries associated with padel and provide valuable insights on how to prevent them.
In a recent study by Dahmen et al. :
Understanding Padel Injuries
Padel is a dynamic sport that requires agility, speed, and quick reflexes. While it's generally considered a low-impact sport compared to activities like running or football, injuries can still occur due to its rapid changes in direction, explosive movements, and repetitive motions. Here are some of the most common padel injuries:
· Tennis Elbow (Lateral Epicondylitis): This condition occurs due to overuse of the forearm muscles. Players may experience pain and inflammation on the outer part of the elbow.
· Shoulder Injuries: Repetitive overhead motions can lead to shoulder strains, rotator cuff injuries, or even dislocations.
· Ankle Sprains: Quick lateral movements and sudden stops can result in ankle sprains, one of the most common injuries in padel.
· Knee Injuries: The sport's constant changes in direction and pivoting can put stress on the knees, leading to conditions such as patellar tendinitis or meniscus tears etc.
· Back Pain: Padel players may experience lower back pain due to the rotational movements involved in hitting the ball.
Preventing Padel Injuries
As a Biokineticists, our goal is to help padel enthusiasts stay in the game while minimizing the risk of injury. Here are some effective strategies to prevent common padel injuries:
· Proper Warm-Up: Encourage players to engage in a thorough warm-up routine that includes dynamic stretching and mobility exercises to prepare the muscles and joints for play.
· Technique Matters: Emphasize the importance of proper technique. Incorrect swing or body mechanics can increase the risk of injury. Consider working with a coach who can provide guidance on form.
· Strength and Conditioning: Implement a strength and conditioning program that focuses on building strength, flexibility, and balance. Targeted exercises can help reduce the risk of overuse injuries.
· Footwear: Advise players to invest in good-quality padel shoes with proper ankle support. Proper footwear can prevent ankle sprains and provide stability during lateral movements.
· Rest and Recovery: Stress the importance of adequate rest and recovery between matches or practice sessions. Overtraining can lead to fatigue and increase the risk of injury.
· Protective Gear: Encourage the use of protective gear such as elbow braces or knee supports, especially for players with a history of injuries.
· Nutrition and Hydration: Remind players to stay hydrated and maintain a balanced diet to support overall health and injury prevention.
· Listen to Your Body: Teach players to listen to their bodies. Pain or discomfort should not be ignored. Encourage them to seek prompt medical attention when needed.
Padel is a thrilling sport that provides a fantastic way to stay active and socialize. However, like any sport, it carries the risk of injury. By following these guidelines, you can enjoy the game of padel while minimizing the risk of injury. Remember that early intervention and proper rehabilitation are essential for a safe return to the court. Together, we can ensure that padel remains a fun and injury-free sport for all to enjoy.
Dahmen, J., Emanuel, K. S., Fontanellas-Fes, A., Verhagen, E., Kerkhoffs, G. M. M. J., & Pluim, B. M. (2023). Incidence, prevalence and nature of injuries in padel: a systematic review. BMJ open sport & exercise medicine, 9(2), e001607.