Active injury prevention with Raphael Tournier, State-certified Physiotherapist, Training Supervisor at the Vichy Physiotherapy Training InstituteIt's now!

Padel is intense, fun, and accessible. However, regular practice exposes the body to specific stresses that require a serious and structured preparationHowever, data shows that prevention remains largely insufficient among a majority of amateur players.

However, warming up, stretching, and recovery are essential. the fundamental pillars to reduce the risk of injury and play for the long haul.

A worrying observation among padel players

Studies conducted with amateur and experienced players highlight a significant gap between the demands of the sport and actual practice habits:

  • 20% of players never warm up
  • 45% warm up in less than 5 minutes
  • 69% do not stretch after playing

These figures reflect a general underestimation of the risk, often linked to the social and recreational nature of padel. However, the biomechanical stress placed on the body remains high, regardless of skill level.

The ideal warm-up for padel: 15 to 20 minutes essential

An effective warm-up should be progressive, dynamic and specific to padelIt prepares the muscles, tendons and joints for the efforts to come, while improving the quality of support and movements.

1. Progressive Cardio

  • Lightweight racing
  • High knees
  • Not chased
  • Duration: 5 minutes

Objective: to increase body temperature and activate the cardiorespiratory system.

2. Dynamic joint mobility

  • Pegs
  • Knees
  • hips
  • Shoulders
  • cuffs

The movements must be thoroughly checked, without sudden jolts or a search for performance.

3. Padel-specific activation

  • Lateral supports
  • Trunk rotations
  • Strike simulations
  • Activation of the shoulders and forearms

Static stretching before the match is not recommended. : they decrease muscle production capacity and increase the risk of injury.

Post-game stretching: a key step often overlooked

After exertion, stretching helps to reduce muscle tensionto facilitate recovery and limit the accumulation of microtrauma.

Recommended duration: 10 minutes

Priority areas for padel

  • Calves
  • Hamstrings
  • Quadriceps
  • Forearm
  • Lower back

Essential rules

  • No pain
  • Calm and controlled breathing
  • 30 seconds per posture
  • Progressive and relaxed stretches

Stretching should never be done in a hurry or on a muscle that is still "cold".

The true severity of padel injuries

Beyond their frequency, padel injuries present a functional impact often underestimated :

  • 36% of injuries are considered severe. (stoppage exceeding 28 days)
  • 50% leave lasting after-effects
  • One in five injuries is never medically diagnosed.

This last figure is particularly worrying. It promotes relapses, compensatory behaviors, and the development of chronic pain, especially in the elbow, calf, and lower back.

Prevention is better than cure

Injury prevention in padel is neither a matter of chance nor a luxury reserved for competitors. It relies on simple habitsaccessible to all, but still too rarely applied.

Warming up properly, stretching after the game, and respecting recovery times not only allows you to reduce the risk of injurybut also to improve the quality of play and enjoyment on the court.

In the last episode :
The 5 essential pillars of prevention in padel and recommendations adapted according to your player profile.

Raphael Tournier

Physiotherapist, Training Manager at the Vichy Physiotherapy Training Institute, but above all a padel fanatic!

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