30 October 2025
Use a complete padel warm-up with cardio, dynamic mobility and racket-specific movements to reduce stiffness and injury risk.
What you need to know
- Raise body temperature with easy jogging, side steps and short controlled accelerations.
- Mobilise shoulders, trunk, hips, ankles and calves through dynamic rather than long static stretches.
- Rehearse forehands, backhands, volleys and overheads at low intensity before increasing speed.
- Adapt the routine to previous injuries and stop if a movement causes sharp pain.
How to apply this in practice
Build changes gradually and pay attention to fatigue. Equipment, technique, recovery and weekly playing load interact, so adjust more than one factor when discomfort appears. Sharp or persistent pain should be assessed by a qualified professional.
Common mistakes to avoid
Do not play through changing pain, increase volume too quickly or compensate with a tighter grip. These habits often turn a manageable irritation into a longer problem.
Conclusion
Adapt the routine to previous injuries and stop if a movement causes sharp pain. Use this as a starting point, then adapt the advice to your level, playing style and physical comfort.
Explore more rackets and accessories in the Orbit Padel collection.
