Match preparation

Warm-up and injury prevention

Padel involves quick changes of direction and explosive movements, so a proper warm-up matters. Do not skip it, and consider keeping a basic first-aid kit in your padel bag.

A simple pre-match warm-up:

• legs: squats, lunges, knee circles and ankle rotations

• back and core: forward and side bends, plus gentle torso rotations

• shoulders: arm circles forwards and backwards, and arm swings

• wrists: wrist circles and flexion–extension movements

• light cardio: 3–5 minutes of easy jogging or brisk walking around the court.

Dynamic mobility work and light cardio before playing are commonly recommended in padel to raise your heart rate, mobilise the joints and prepare for court movement

If you feel discomfort:

• if your knees feel uncomfortable, reduce the load. Rely more on positioning and less on sudden sprints

• if your back hurts, avoid sharp bending and twisting movements. Keep your game calmer and more controlled

• if your elbows or wrists hurt, check your stroke technique. For example, make sure your backswing is not too big and that you are not gripping the racket too tightly

• if you already feel pain or discomfort, take a break. Do not play through pain

• use knee supports, elbow supports or other braces if they help you feel more secure

• after playing, do some light stretching for your legs, back and arms

Note: if pain does not go away after a few days, it is best to see a doctor or physiotherapist.

Exception: mild stiffness or muscle soreness after your first session, or after returning from a break, can be normal. Sharp pain is a clear signal to stop.