Prevention is better than cure

We all know the feeling: padel elbow, sore knees, or shin splints. Every team has that one unlucky player who suffers from temporary or sometimes even permanent injuries. Fortunately, many injuries can be prevented. JustPadel is happy to explain how, because prevention is better than cure! 

This week, we've listed some tips for you in our blog, so you can continue to enjoy padel without any worries!

Causes of injuries

Before you know how to prevent an injury, it is useful to understand a little better what causes injuries. Injuries can have various causes, such as insufficient preparation, poor fitness, or worn-out equipment; so it's time to throw away those old shoes!

Below, you can read how to tackle the causes and prevent injuries!

Things you can do to prevent injuries

• Make sure you warm up properly - Padelis a dynamic sport that uses different muscle groups. By training these different groups with a warm-up, you can at least reduce the risk of injury. So give your muscles time to warm up properly before you start a game of padel. On average, it is recommended that you spend ten to fifteen minutes warming up. JustPadel is happy to give you some inspiration for a fun and suitable warm-up:

•  Walking (5-10 minutes)
• Start by walking
• Switch to a gentle jog (2-3 minutes). Makesure you roll your feet properly and move your arms.
• Vary your running strides. Think, for example, of cross-steps, knee lifts, or connecting steps.
• Gradual warm-up
• It is important that you gradually build up the intensity of your strokes. 
• Start at a slow pace and strike with little force
• Go through all the strokes. Try to keep moving, for example by dribbling. 
• After a while, you can stand further apart and hit with more power.
• Finish with a few strokes at normal speed. 
• Dynamic stretching
• Stretching reduces muscle tension and improves the flexibility of your muscles and joints. Stretching also improves blood flow, which has a positive effect on your breathing. 
• During your stretching exercises, pay particular attention to your calves, thighs, and shoulders. 
• Other tips:
• Don't work up a sweat during your warm-up.
• Your warm-up should be longer and more intense if it is cold or early in the day. This is because your body is less flexible then.
• Don't rest after your warm-up, but start playing padel right away. The effect of a warm-up disappears after 5 minutes of rest. 
• There are also various apps that can help you with a good warm-up.
• Wear the right protection - 42% of injuries are caused by an accident with a ball. This number can be reduced by wearing good protection. Think, for example, of comfortable padel shoeswith (non-worn) herringbone tread. High-quality equipment should be seen as an investment; it can be very effective in preventing injuries and reducing pain. You can find some stylish and useful itemson our website . We are also happy to advise you on the best padel rackets. We understand better than anyone how difficult it can sometimes be to find a racket that suits you. Why not try our racket selection guide!
• Wear training pants before and after playing padel - This keeps your muscles nice and warm and also reduces muscle pain! Keeping your muscles warm is important for muscle relaxation. If they cannot cool down slowly, they are more likely to tear. In winter, you may even want to consider keeping your training pantson while playing. In cold weather, be sure to wait until after your warm-up to take off your pants, when you are ready to start playing padel. 
• Make sure you train your muscles - By strengthening your muscles, you reduce the risk of injury. You can train your muscles by doing exercises with low weights and lots of repetitions. This way, you train your endurance and your muscles don't become too 'big'. This contributes to your flexibility and agility. 

Below, we have summarized the above tips for you in a more schematic way. Hopefully, you can now storm the padel court with a little less worry!

Have fun!