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Alex Jordan, a member of the Adidas Padel team, talks about how much stretching you need to do after each training or paddle match.

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 increases agility when exercising. In addition, thanks to stretching, we can increase flexibility, which is important to avoid injuries. This is explained because a flexible muscle will always be more resistant to later work.

Stretching and post match recovery

The 4 stretches selected for you and which seem to me very important will help you improve your recovery after the padel.

In a professional paddle match, 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 perform a large amount of short movements, so that the lower limbs (legs, knees, ankles, glutes, etc.) are very involved in the practice of the padel, and 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 stretching:

  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

Minor adductor, middle adductor, major adductor, sartorius and perineum:
These muscles are fundamental for the stability and balance of our movements.

To stretch properly, we simply 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 a 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 an inflammation of the elbow tendon very common and formidable in padel players.

  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 heel elevation 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 was not always shooting, 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 stretching, 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 padel party. Each stretch should last between 15 and 30 seconds. Do them gradually, gradually increasing the tension of the muscle, but without pain.

Franck Binisti

Franck Binisti discovers the padel at the Pyramid Club in 2009 in the Paris region. Since then padel is part of his life. You often see him touring France by going to cover the big French paddle events.