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Alex Jordan, adidas team member Padel discusses the importance of the stretches that you must do after each training or game of padel.

We are going to talk about 4 unusual but very important stretches that can be very useful for you and that you can also apply for other sports activities.

Why stretch ?  

Stretching is a fundamental element. It is important to reserve a few minutes after a workout or a game to stretch. This will improve your results and avoid some injuries (well in principle).

Stretching promotes circulation, reduces muscle tension, and improves our mobility, which allows us to gain agility when performing the exercise. In addition, through stretching we can increase flexibility, which is important to avoid injuries. This is explained because a flexible muscle will always be more resistant to posterior work.

Stretching and post match recovery

The 4 stretches selected for you and which I think are very important will help you improve your recovery after the padel.

In a match of padel Professional, a player travels several kilometers on the 20 × 10 pitch, allowing you to imagine the amount of acceleration and braking that occurs during a match.

At the amateur level, we do a lot of short movements, which means that the lower limbs (legs, knees, ankles, glutes, etc.) are very involved in the practice of padel, as well as the arm that holds the racket.

Here are the 4 exercises:

PSOAS ILIAC

It is a muscle that functions as a flexor of the hip. We use it every day to realize multiple activities, and is very solicited in all the displacements.

How to do the stretch:

  1. Kneel the right knee.
  2. Retroversion of the pelvis by flattening the lumbar area.
  3. Advance the pelvis by maintaining the retroversion without arching.
  4. The spine is straight during all stretching.

ADDUCTORS

Adductor minor, adductor medius, adductor major, sartorius and perineum:
These muscles are fundamental for the stability and balance of our movements.

To stretch properly, we just need:
1. Stand up, legs apart.
2. Sideways tilt one of the legs.
3. The other leg remains straight, stretched as far as possible to obtain tension in the internal part of the muscles.

EXTENSION OF THE HAND

The short radial extension of the carpus, the joint extension of the fingers, the clean extension of the little finger, the ulnar extension of the carpus and the short palmar are essential to avoid epicondylitis.

Indeed, epicondylitis is a very common and formidable inflammation of the elbow tendons in players of padel.

  1. Standing up, stretching the arm facing your body with the palm down
  2. Flex your wrist, fingers towards the ground.
  3. If you have no pain, help yourself with your other hand to flex your wrist further by slowly pulling your palm towards you.

soleus

Its function is plantar flexion or extension of the foot and elevation of the heel in verticalization. It is a powerful muscle, vital for walking and running. Concretely, the soleus has an important function in the vertical position; if he wasn't shooting all the time, the body would fall forward.

  • Press on a wall, place the leg that you want to stretch back and with the sole of the foot on the floor
  • Flex the knee and put the body forward
  • To intensify the stretch, you can use a support to elevate the front part of the foot.

En conclusion

To conclude, it is recommended to do your stretches as soon as you finish your part of padel. Each stretch should last between 15 and 30 seconds. Do them gradually, gradually increasing the muscle tension, but without pain.

Franck Binisti

Franck Binisti discovers the padel at the Club des Pyramides in 2009 in the Paris region. Since padel is part of his life. You often see him touring France going to cover the major events of padel French.

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