Even though returning to padel is still not allowed, we all hope to be able to play again very soon. We must not forget that after more than two months of inactivity, muscles may not be ready for intense physical activity. This is why it is important to warm up properly for padel with good warm-up exercises to reduce the risk of injury.

Warming up, important for all padel players

Thousands of people have joined the trend of home workouts. Undoubtedly, this was a smart decision, especially for those who play padel at an advanced level. With home workouts, it was very difficult to lose condition and physical fitness. However, it is important that the return to the padel courts is done with due caution, that is, by gradually increasing the intensity of the activity. Similarly, it is advisable to warm up before any physical activity. It is always important to do so, but even more so now, knowing that physical activity during isolation was very limited.

Importance of warming up before physical activity

All of this may lead us to the following question: why do I need to warm up? Here are the reasons:

• Warming up reduces the risk and likelihood of injuries, cramps, and muscle tears.
• It improves blood circulation, which promotes cell regeneration and biological functions.
• It prepares the muscle for intense use.
• Warming up increases endurance and muscle strength during training.
• It prevents muscle fatigue and pain that could be caused by intense physical activity.
• It improves flexibility and the ability to stretch joints and muscles.
• Finally, it protects the heart and prepares it to work faster.

Padel-specific warm-up

If you play padel, you may be wondering if there is a specific workout for this sport. The reality is that there isn't a "padel warm-up" as such, but there are warm-up and stretching exercises that focus on the muscle groups most used in this sport. Warming up will significantly reduce the likelihood of injury on the court. It is important that you warm up for at least 20 minutes. Before starting a padel-specific warm-up, it is important to do a general warm-up that includes jogging and movements of all muscle groups in your body. The padel warm-up begins with jogs and lateral and frontal movements, interspersed with knee bends to lean and touch the ground. Later, jumps can be added with arm movements, performing movements similar to those of hitting a ball. It is also very important to add dynamic stretches to the warm-up session. The arms, shoulders, legs, glutes, calves, and ankles, as well as the wrists and back, should be well stretched. The last phase of the warm-up is ball exchange. It is recommended to exchange balls with a coach or another player from the other side of the court. And if you are alone on the court, you can do it with the help of the wall.

Padel warm-up, before or after the activity?

One of the most frequent questions among padel players and athletes in general is whether to warm up before or after physical activity. As its name suggests, the purpose of warming up is to "warm up" the muscles, that is, to prepare them for activity. This is why a warm-up should always be done before any physical activity. The warm-up should always be dynamic, slowly increasing intensity and heart rate. So, what should you do at the end of physical activity? At the end of a match or training session, you should stretch. Stretching after physical activity helps prevent injuries and cramps and speeds up muscle recovery. Stretching also helps prevent muscle stress.