The rapid development of the number of active people in padel (especially at the age of 30-55 years) has caused the number of injuries in this very popular sport to skyrocket. Many people enter the track completely unheated, which means that there is a great risk of suffering various types of injuries. Spend 10 minutes warming up and you will significantly reduce the risk of you involuntarily having to put the rack on the shelf for a while.
1. Jog a bit, jump on the spot, ride a few minutes on an exercise bike for about 3 minutes. Or even better, cycling or jogging to the paddle-center.
Perform leg bends / squats and toe lifts for about 2 minutes
3. Move the arms / crawl
4. Move the shoulders, roll the entire shoulder portion forward about 15 seconds and backward about 15 seconds
5. Stretch the front and back of the thighs
6. Stretch the heel tendon