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Why Warming Up Before Padel Matters More Than You Think
Stepping onto a padel court without a proper warm-up is one of the fastest ways to get injured. Padel demands quick lateral movements, overhead swings, sudden stops, and explosive changes in direction. Cold muscles and stiff joints simply cannot handle these forces safely.
A good warm-up raises your core body temperature, increases blood flow to your muscles, and prepares your nervous system for the fast reactions padel requires. According to the International Padel Federation (FIP), padel is now played in over 90 countries worldwide, and as participation grows, so does the importance of proper physical preparation.
Spending just 10 to 15 minutes warming up before a match can reduce your injury risk significantly and help you play better from the very first point.
Dynamic Stretches to Start Your Session
Static stretching before exercise is outdated. Research from the American College of Sports Medicine (ACSM) shows that dynamic stretches are far more effective at preparing your body for athletic activity. These movements mimic the actions you will perform on the court.
Leg swings: Stand beside the court fence and swing one leg forward and backward in a controlled arc. Do 10 swings per leg, then switch to side-to-side swings. This loosens your hip flexors and groin, both of which work hard during lateral court movement.
Walking lunges: Take 10 lunges across the back of the court. Keep your torso upright and your front knee tracking over your toes. Lunges activate your glutes, quadriceps, and hip stabilizers.
Arm circles: Start with small circles and gradually increase the size. Do 15 circles forward and 15 backward. This warms up your rotator cuff muscles, which are critical for every swing in padel.