Padel: returning after an injury

Risks and order of return

The walls, volleys and changes of direction load shoulder, elbow, hips and ankles; resume with slow rallies, away from the glass, with no smash or bandeja.

Padel: slow rallies first, no smashes or fast plays off the glass. Changes of direction and net play come next, matches last.

Bringing the movement back in four stages

1. 1

   Footwork without a ball and shadow strokes, no walls or matches.

2. 2

   Short, slow rallies, soft balls, without playing the rebounds off the glass walls.

3. 3

   Longer rallies, volleys and varied strokes, simple wall rebounds, changes of stance.

4. 4

   Bandeja, vibora, smash, fast play and matches.

Common injuries in this sport

• Tennis elbowChoose a softer racket, a wider grip and avoid cut shots at first.
• Shoulder (rotator cuff)Avoid smashes and bandejas at first; resume with low strokes.
• Ankle sprainChanges of footing on sandy courts slip: resume slowly and choose a suitable sole.

Preparation exercises

• External rotation with band

  Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, or lying on your side without weight.

  Harder

  Stronger band, then with the arm out at 90 degrees.

  Common mistakes

  • Lifting the elbow away from the body.
  • Turning the trunk to help.

  Moving on

  When 3 × 15 is easy with no shoulder pain.

• Slow wrist extension

  Forearm supported, palm down, lift the wrist with a light dumbbell then lower over 3 seconds.

  To start: 3 sets of 15, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  No weight, or use the other hand to lift and only do the lowering.

  Harder

  Slightly heavier weight.

  Common mistakes

  • Moving the whole forearm.
  • Lowering fast.

  Moving on

  When 3 × 15 is easy with no elbow pain the next day.

• Trunk rotation with band

  Band anchored at chest height, rotate the trunk slowly keeping the arms straight and the hips steady.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small range.

  Harder

  Stronger band, bigger movement.

  Common mistakes

  • Turning the hips with the trunk.
  • Bending the arms.

  Moving on

  When 3 × 12 is easy with no back pain the next day.

• Slow lateral lunge

  advanced

  Take a big step sideways, bend the leading leg, chest up, then return. Build the range gradually.

  To start: 3 sets of 8 per side, every other day.

  Variations, mistakes and progression

  Easier

  Small step and little bend, one hand on a chair back.

  Harder

  Bigger step, then holding a weight against your chest.

  Common mistakes

  • Bent knee caving in.
  • Leaning the trunk forward.

  Moving on

  When 3 × 10 is easy with a big step and no discomfort in the inner thigh.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Lateral shuffles

  Knees bent, chest up, weight on the balls of your feet: take 4 to 6 shuffle steps to the right without crossing your feet or bouncing high, then to the left.

  To start: 4 rounds of 5 steps each way, at an easy pace, every other day.

  Variations, mistakes and progression

  Easier

  Walk sideways, without any airborne phase.

  Harder

  Faster, then reacting to a signal (a partner points the direction).

  Common mistakes

  • Standing fully upright between steps.
  • Letting the knee cave in as you push off.

  Moving on

  When 6 fast rounds cause no discomfort the next day: move on to your sport’s changes of direction.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• A softer, lighter racket with a grip adapted to your hand.
• Padel-specific shoes with a sole suited to sand or turf.
• Eye protection if possible, and slower balls.