Injury prevention in sports: Focus on padel and tennis

Injuries in Padel

Padel, being a relatively new sport, involves dynamic and rapid movements that can overload certain parts of the body. The most common injuries include:

• Elbow tendinitis (tennis elbow): Inflammation of the tendons that connect to the lateral epicondyle of the elbow, resulting from repetitive rotational movements of the forearm.

• Ankle sprains: Due to rapid changes of direction and intense play on smaller fields.

• Shoulder injuries: Such as rotator cuff tendinitis, caused by repetitive up-and-down movements.

• Lower back injuries: Resulting from twisting and sudden movements.

Tennis Injuries

Tennis, being a more established sport, presents a similar injury profile to padel, with some specific variations:

• Tennis elbow (lateral epicondylitis): Very common due to constant rotation of the forearm.

• Carpal tunnel syndrome: Compression of the median nerve in the wrist, caused by overuse of the dominant hand.

• Knee injuries: Such as patellar tendinitis, due to constant impact and sudden movements.

• Shoulder problems: Such as bursitis or rotator cuff tendinitis, due to repetitive strain and movements.

Injury Prevention

Warm-up and Stretching

A proper warm-up is essential to prepare muscles and joints for intense physical activity. It should include:

• Light aerobic exercises, such as jogging or jumping jacks, to increase blood circulation.

• Dynamic stretches: Controlled movements that gradually increase the range of motion, such as arm and leg swings.

At the end of the game, static stretching helps relax muscles and prevent muscle stiffness. Holding each stretch for at least 30 seconds is effective in improving flexibility and reducing the risk of injury.

Muscle Strengthening

Strengthening the specific muscles used in padel and tennis can prevent injuries by providing additional support to the joints. Recommended exercises include:

• Core strengthening exercises, such as planks and abdominal crunches, help stabilize the spine and prevent lower back injuries.

• Exercises for the shoulder and arm: Such as lateral raises and external rotation with a resistance band, to strengthen the rotator cuff muscles.

• Leg exercises, such as squats and lunges, to improve the strength and stability of the knees and ankles.

Correct Technique

Improper technique is one of the main causes of injuries in padel and tennis. Learning and continuously practicing the correct technique are essential.

• Lessons with professionals: Qualified instructors can correct improper posture and improve striking technique.

• Video analysis: Recording and analyzing your own movements can help identify and correct technical errors.

Appropriate Equipment

Using appropriate equipment can make a big difference in preventing injuries:

• Rackets: Choosing a racket that suits your skill level and playing style, with the correct string tension, can reduce the risk of arm injuries.

• Footwear: Shoes specifically designed for padel and tennis provide the necessary support and grip for quick movements and changes of direction.

• Clothing: Lightweight and breathable clothing helps maintain body temperature and avoid discomfort during the game.

Recovery and Rehabilitation

Proper recovery after games is vital to prevent long-term injuries. Some strategies include:

• Rest: Giving muscles enough time to recover between games is crucial to avoid fatigue and excessive wear and tear.

• Massage and physiotherapy: Massage techniques and physiotherapy treatments can help relieve muscle tension and treat minor injuries before they become serious.

• Ice and compression: Applying ice to painful or inflamed areas can reduce swelling and pain. Using compression bandages can also be helpful.

Specific Tips for Padel and Tennis

For Padel

• Training on varied surfaces: Playing on different types of flooring can help improve adaptability and reduce the risk of surface-specific injuries.

• Focus on pivot technique: Learning to pivot correctly around the ball can reduce pressure on the ankles and knees.

For Tennis

• Service training: Poorly executed serves are a common cause of shoulder injuries. Focusing on proper service technique can prevent problems.

• Variety of strikes: Using a variety of strikes and techniques can prevent overloading specific muscles and joints.

Conclusion

Injury prevention in padel and tennis requires a multifaceted approach involving proper physical preparation, correct technique, use of appropriate equipment, and effective recovery strategies. By integrating these practices into their training regimen, players can not only reduce the risk of injury but also improve their overall performance and longevity in the sport. Attention to detail and adherence to an injury prevention program are fundamental to ensuring safe and enjoyable sports practice.