[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"blog-article-en-padel-warm-up-injury-prevention":3,"blog-article-translations-padel-warmup":311},{"id":4,"title":5,"body":6,"categories":294,"date":296,"description":297,"draft":298,"extension":299,"image":300,"meta":301,"metaDescription":302,"metaTitle":303,"navigation":304,"ogImage":305,"path":306,"seo":307,"stem":308,"translationKey":309,"__hash__":310},"blog_en/en/blog/padel-warm-up-injury-prevention.md","Padel warm-up and injury prevention",{"type":7,"value":8,"toc":268},"minimark",[9,18,23,26,39,42,46,51,54,58,61,87,91,98,102,106,113,130,134,137,157,161,164,175,179,182,186,189,215,219,222,226,230,233,237,240,244,247,251,254,258],[10,11,12,13,17],"p",{},"Padel is fun, accessible and low-impact, but not risk-free. Changes of direction, smashes and repeated movements strain specific areas: elbow, shoulder, ankles, back. The good news: the vast majority of padel injuries are ",[14,15,16],"strong",{},"preventable"," with a proper warm-up and a few simple habits. Here is how to play for years without getting hurt.",[19,20,22],"h2",{"id":21},"why-the-warm-up-is-essential","Why the warm-up is essential",[10,24,25],{},"A cold muscle is a vulnerable muscle. Walking onto the court and smashing right away is the best way to strain something or trigger tendinitis. A good warm-up:",[27,28,29,33,36],"ul",{},[30,31,32],"li",{},"Raises muscle temperature and circulation.",[30,34,35],{},"Prepares the joints for explosive movements.",[30,37,38],{},"Improves your reflexes and footwork from the very first point.",[10,40,41],{},"Five to ten minutes is enough to clearly reduce the risk of injury.",[19,43,45],{"id":44},"a-3-step-warm-up-routine","A 3-step warm-up routine",[47,48,50],"h3",{"id":49},"_1-cardio-activation-2-3-min","1. Cardio activation (2-3 min)",[10,52,53],{},"A few minutes of light jogging, high knees, heel flicks and side steps around the court to raise your heart rate.",[47,55,57],{"id":56},"_2-joint-mobility-2-3-min","2. Joint mobility (2-3 min)",[10,59,60],{},"Mobilise padel's key areas:",[27,62,63,69,75,81],{},[30,64,65,68],{},[14,66,67],{},"Shoulders and elbows",": arm rotations, circles, swings.",[30,70,71,74],{},[14,72,73],{},"Wrists",": rotations both ways, especially if you play with spin.",[30,76,77,80],{},[14,78,79],{},"Ankles and knees",": rotations, lunges, bends.",[30,82,83,86],{},[14,84,85],{},"Back and hips",": torso rotations, side bends.",[47,88,90],{"id":89},"_3-progressive-ramp-up-3-5-min","3. Progressive ramp-up (3-5 min)",[10,92,93,94,97],{},"Start hitting gently: mid-court rallies, slow volleys, a few serves at reduced speed. ",[14,95,96],{},"Build intensity gradually",", never smash cold.",[19,99,101],{"id":100},"the-most-common-padel-injuries","The most common padel injuries",[47,103,105],{"id":104},"tennis-elbow-epicondylitis","Tennis elbow (epicondylitis)",[10,107,108,109,112],{},"Padel's star injury. Pain on the outside of the elbow, caused by repeated movements and often by the ",[14,110,111],{},"wrong racket"," or poor technique.",[27,114,115,124,127],{},[30,116,117,118,123],{},"Choose a suitable racket: too heavy or too stiff, it stresses the elbow. See our guide on ",[119,120,122],"a",{"href":121},"/blog/equipment/articles/how-to-choose-a-padel-racket","how to choose a racket",".",[30,125,126],{},"Strengthen your forearm and wrist.",[30,128,129],{},"Do not neglect technique: a coach corrects harmful movements.",[47,131,133],{"id":132},"ankle-sprains","Ankle sprains",[10,135,136],{},"Common because of lateral movements and braking. Prevention:",[27,138,139,151,154],{},[30,140,141,142,145,146,150],{},"Wear ",[14,143,144],{},"suitable shoes"," with good lateral support. Our guide on ",[119,147,149],{"href":148},"/blog/equipment/articles/how-to-choose-padel-shoes","how to choose padel shoes"," covers this crucial point.",[30,152,153],{},"Strengthen your ankles (proprioception, single-leg balance).",[30,155,156],{},"Avoid playing on a slippery or worn surface.",[47,158,160],{"id":159},"lower-back-pain","Lower back pain",[10,162,163],{},"The serve, smashes and twists strain the lower back.",[27,165,166,169,172],{},[30,167,168],{},"Strengthen your core and lower back (planks).",[30,170,171],{},"Bend your legs rather than arching your back on low balls.",[30,173,174],{},"Stretch after the game.",[47,176,178],{"id":177},"shoulder-tendinitis","Shoulder tendinitis",[10,180,181],{},"Linked to repeated smashes and bandejas. Shoulder warm-up and progressive rotator cuff strengthening limit the risk.",[19,183,185],{"id":184},"after-the-match-recovery-and-stretching","After the match: recovery and stretching",[10,187,188],{},"The warm-up protects before, recovery protects after:",[27,190,191,197,203,209],{},[30,192,193,196],{},[14,194,195],{},"Cool down",": a few minutes of walking to bring the heart rate down.",[30,198,199,202],{},[14,200,201],{},"Gentle stretching",": shoulders, forearms, calves, hamstrings, back.",[30,204,205,208],{},[14,206,207],{},"Hydration"," and nutrition to rebuild your reserves.",[30,210,211,214],{},[14,212,213],{},"Rest",": give your body time to recover between intense sessions.",[19,216,218],{"id":217},"dosing-your-practice-well","Dosing your practice well",[10,220,221],{},"Consistency protects more than intensity. Two or three moderate sessions a week beat a single very long, rare one, which exposes you more to injury. Listen to pain signals: persistent discomfort warrants rest, or even medical advice.",[19,223,225],{"id":224},"faq","FAQ",[47,227,229],{"id":228},"how-long-should-a-padel-warm-up-last","How long should a padel warm-up last?",[10,231,232],{},"5 to 10 minutes is enough: cardio activation, joint mobility, then a progressive ramp-up with gentle balls before accelerating. Never smash cold.",[47,234,236],{"id":235},"what-is-the-most-common-padel-injury","What is the most common padel injury?",[10,238,239],{},"Tennis elbow (epicondylitis): elbow pain linked to repeated movements, often made worse by an unsuitable racket or poor technique.",[47,241,243],{"id":242},"how-do-i-avoid-ankle-sprains-in-padel","How do I avoid ankle sprains in padel?",[10,245,246],{},"Wear shoes with good lateral support and a suitable sole, strengthen your ankles, and avoid slippery or worn surfaces.",[47,248,250],{"id":249},"should-i-stretch-before-or-after-padel","Should I stretch before or after padel?",[10,252,253],{},"Before, favour dynamic joint mobility rather than static stretches. Gentle stretching is better done after the match, as part of recovery.",[19,255,257],{"id":256},"conclusion","Conclusion",[10,259,260,261,267],{},"Warming up well and preventing padel injuries takes little: 5 to 10 minutes of progressive warm-up, suitable gear, a bit of strengthening and careful recovery. That is the price of a lasting, pain-free practice. Once warmed up, ",[119,262,266],{"href":263,"rel":264},"https://padeligo.go.link/eeV1Y",[265],"nofollow","download Padeligo"," to find partners at your level and play regularly, the key to a strong body and an improving game.",{"title":269,"searchDepth":270,"depth":270,"links":271},"",2,[272,273,279,285,286,287,293],{"id":21,"depth":270,"text":22},{"id":44,"depth":270,"text":45,"children":274},[275,277,278],{"id":49,"depth":276,"text":50},3,{"id":56,"depth":276,"text":57},{"id":89,"depth":276,"text":90},{"id":100,"depth":270,"text":101,"children":280},[281,282,283,284],{"id":104,"depth":276,"text":105},{"id":132,"depth":276,"text":133},{"id":159,"depth":276,"text":160},{"id":177,"depth":276,"text":178},{"id":184,"depth":270,"text":185},{"id":217,"depth":270,"text":218},{"id":224,"depth":270,"text":225,"children":288},[289,290,291,292],{"id":228,"depth":276,"text":229},{"id":235,"depth":276,"text":236},{"id":242,"depth":276,"text":243},{"id":249,"depth":276,"text":250},{"id":256,"depth":270,"text":257},[295],"tips","2026-07-12","Tennis elbow, sprains, back pain… Discover how to warm up properly and prevent the most common padel injuries.",false,"md","/images/blog/padel-warmup.jpg",{},"How to warm up properly for padel and prevent injuries: tennis elbow, sprains, back pain. Warm-up routine and recovery tips.","Padel warm-up and injury prevention | Padeligo",true,null,"/en/blog/padel-warm-up-injury-prevention",{"title":5,"description":297},"en/blog/padel-warm-up-injury-prevention","padel-warmup","kX_TAGA-BRv5tsHEZILHmewTsfRH5cxuyl97rZ7NTKY",[312,316,320],{"locale":313,"slug":314,"categories":315},"fr","echauffement-et-prevention-des-blessures-au-padel",[295],{"locale":317,"slug":318,"categories":319},"en","padel-warm-up-injury-prevention",[295],{"locale":321,"slug":322,"categories":323},"es","calentamiento-y-prevencion-de-lesiones-en-el-padel",[295]]