In Portugal, padel has grown rapidly in recent years. It began to be practiced here at the beginning of this century, but it is estimated that today there are around 80 thousand practitioners. Currently padel has become the sport of choice, both for many sports lovers and for those who want to start exercising. Indeed, this racket sport has all the characteristics to have many fans and to be exciting. It is played in pairs; It is aimed at men and women of all ages and is often practiced in the family; It is easy to learn and has an important strategic component; It also has a strong social component, not only due to the interaction during the game, but also through the events that are spreading across the country. But it's not enough to have the equipment, partners, the place to play and master the rules. With “padelists” population increasing, injuries became more frequent, but not just because there are more people practicing it. Based on the patients reports during orthopedic consultations, many lesions could have been avoided: they involve people who were not exercising for a long time and, in a short period of time, went from being almost sedentary to almost professional athletes. Injuries are diverse, both with a traumatic component – for example, Achilles tendon tears, knee ligament injuries, muscle tears – and overuse injuries, such as elbow, knee and shoulder tendonitis. Adaptation to exercise athlete must be progressive and the chosen modality appropriate. And after that choice, start progressively. Even when playing padel is already part of everyday life, there are fundamental routines. 1. Warm up Before starting to play, do warm-up exercises to prepare your muscles and joints for the activity. 2. Technique Learn the correct technique and practice it to improve the technical gesture . This reduces the stress imposed on muscles and joints. 3. Equipment Use material suited to your experience , skill level, and playing style. In addition to the paddle material itself, comfortable footwear and appropriate clothing are also included. 4. Listen to your body Pay attention to signs of fatigue, pain, or discomfort when playing . Don't push beyond your body's limits and take breaks whenever necessary. 5. Stretches In the end, stretching is essential . Warm up well, play and always stretch at the end. 6. Rest and recovery Allow your body to rest and recover properly between padel sessions. This is essential to avoid overuse injuries. 7. Hydration and nutrition Maintain a good state of hydration during the game. Eat a balanced diet to support overall health and promote muscle recovery. 8. Strengthening and flexibility Work on strengthening muscles , especially your core and upper limb muscles, and maintain flexibility to reduce the risk of injury. Cross-train, that is, complementing your padel practice with other forms of exercise balance and strength your entire body. Functional training or a gym session to complement your training will be an important help for your progress in padel and to prevent injuries. Following these basic rules significantly reduces the risk of injuries associated with padel and allows you to significantly improve your experience as an athlete. Author: Jorge Pon The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
