Tips to protect your ankle while playing Padel

Undoubtedly, padel is one of the most fun and social sports we can find today. But like all sports, it can cause injuries if not practiced with care. The joints of the lower body that are most involved in this sport are the ankle, knee, and hip, with the ankles being the most stressed due to the explosive and rapid movements we often have to make.

To avoid injuries, we want to leave you with a series of tips that, as far as possible, will prevent discomfort, sprains, and ankle pain.

1st. A good warm-up is always essential

The first thing we should do, as whenever we are going to perform any physical-sports activity, is a good warm-up and joint mobility exercises, and movements around the court.

2nd. Use of adequate padel shoes

Second, use good shoes appropriate to our needs, which of course are specific for this type of surface. This way we will avoid unnecessary slips and will be able to move safely. If we have already suffered a sprain and/or are prone to them, it is essential that these shoes provide good foot stability. In some cases, the use of appropriate insoles will be necessary, for example if we have flat feet.

https://www.youtube.com/watch?v=ubQlujYlj-I

3rd Parallel physical activity

Third, make time for parallel physical activity that complements us, so that we can improve our physical condition and muscle tone, as this is fundamental to avoid sprains.

If we don't have good muscle tone to stabilize the joint, we will be more likely to suffer an injury.

https://www.youtube.com/watch?v=C_iJEBNzLXo

4th. Use of orthopedic ankle braces

Another tip for those with chronic sprains would be the use of sports or orthopedic ankle braces, which help us maintain ankle joint stability during play.

5th. Strength exercises to reduce ligament elongation

For extreme cases, where we have great laxity in the ankle ligaments, it is highly recommended to perform specific strength exercises that help us reduce this excessive elongation of the ligaments. These exercises should always be taught or supervised by a physical activity and sports professional, or by our physiotherapist, who are the professionals who best understand the needs of this sport at a joint and muscular level, and at a biomechanical level.