🩹 Rehabilitation Procedure for Padel Injuries
Padel injuries usually affect the ankle, knee, shoulder, elbow, wrist, and lower back. Rehab should always be progressive, not rushed.
1️⃣ Acute Phase (First 48–72 Hours)
Goal: Reduce pain, swelling, and inflammation
What to do:
Rest: Stop padel and avoid painful movements
Ice: 15–20 minutes, 2–4 times per day
Compression: Elastic bandage or brace
Elevation: Keep injured area raised when possible
🚫 Avoid playing, stretching aggressively, or heat.
2️⃣ Early Recovery Phase (3–7 Days)
Goal: Restore gentle movement and control pain
Exercises:
Pain-free range of motion exercises
Light isometric exercises (muscle activation without movement)
Gentle stretching (only if pain allows)
Examples:
Ankle circles
Shoulder pendulum swings
Wrist flexion & extension
Light walking (no sharp turns)
3️⃣ Strengthening Phase (1–3 Weeks)
Goal: Rebuild strength and joint stability
Exercises:
Resistance band training
Balance and proprioception drills
Core strengthening
Controlled sport-specific movements
Key focus areas:
Ankle: Balance board, single-leg stands
Knee: Squats, step-ups, hamstring strength
Shoulder: Rotator cuff, scapular control
Elbow/Wrist: Grip strength, forearm exercises
4️⃣ Functional & Sport-Specific Phase (3–6 Weeks)
Goal: Prepare for padel movements
Training includes:
Side-to-side footwork
Controlled lunges
Shadow padel strokes
Light rally practice (no power shots)
✅ Pain must stay below 2/10 during activity.
5️⃣ Return to Play Phase
Goal: Safe return to full padel performance
Criteria before return:
Full pain-free range of motion
Strength equal to uninjured side
No swelling after training
Confidence in movement
Tips:
Start with short sessions
Warm up properly
Use support braces if needed
Avoid overtraining
⚠️ Injury Prevention Tips
Proper warm-up (10–15 minutes)
Strength & mobility training weekly
Correct footwear for padel courts
Learn proper stroke technique
Rest days between intense sessions
