Tips for Padel Players to Prevent Wrist Injury
When rackets were struck with wooden rackets, hitting a padel ball was more painful on the wrist. We’ve advanced far from that with shock-absorbing rackets and state-of-the-art technology today.
What a lot of players don’t realize is that a padel player’s wrist is very crucial to a player’s success. Here’s everything you need to know about protecting your wrist from injuries that could set you back in your padel game.
But first, let’s dive into the role of the wrist in padel moves with this short video:
Even juvenile composite rackets weigh at least 250 grams, with professional rackets often exceeding the 300-gram mark. There are subtle changes that accumulate over time that may not be seen at first. After tens of thousands of ball strokes, even the slightest changes in racket weight and striking force increase wristwear and tear.
The new composite rackets are built with shock absorption. Modern rackets are built with increased hitting force in mind, from the string tension to the materials utilized in the frame.
Another essential thing to remember is to hit the sweet spot of the racket with every hit. This e4venly distributes the force of impact and minimizes the strain on the player’s wrist.
The sweet spot on the racket may be difficult to locate for amateur players, and as a result, wrist injuries occur after fewer matches than for professional players.
A one-handed backhand is far less likely to result in wrist problems. If altering your technique isn’t an option, you’ll have to train your weaker side to absorb shocks by working equally on both sides of your body.
Because so much pressure is put on the non-dominant hand of padel players during the traditional double-handed backhand, that hand is especially vulnerable. With today’s forehand-focused game, players with weak upper bodies frequently struggle.
To avoid injury, Padel players must develop their non-dominant side in two particular dimensions: strength and flexibility. In between practices or days off, athletes may do wrist curls, radial (thumb-side) and ulnar deviation workouts using elastic bands, and ball-dribble endurance drills.
Check out this video on stretches you can do to strengthen your wrist. These exercises can be targeted for any racket sports that strain the wrist.
The dominant hand must also be stretched considerably to use a regular western or semi-western forehand grip, resulting in maximum muscle and ligament tension in the forearm. When a ball is hit forcefully, and under pressure, injuries are more likely to occur.
Eastern grip variants, which encourage a flatter groundstroke, may help players keep their wrists from supinating and overextending during the stroke. As a consequence, adopting the eastern grip in the padel reduces the risk of damage.
Injuries to the wrists induced by pédal are also often caused by the size of the grasp, mainly due to overuse. Extreme grip increases the amount of strain on the arm’s ligaments since the racket handle is held more firmly. If you want to use the racket comfortably, you should experiment with different grip sizes.
Tips for Padel Players to Avoid Wrist Injuries
Preventive measures are always the most effective course of action. To prevent wrist overuse and injury, every padel player should follow these simple guidelines:
- Support your wrist. Wrist guards of any kind may assist reduce injury by stabilizing the wrist and absorbing stress.
- Warming up is always, always a good idea. Preventing injury is much easier if you warm up with wrist exercises beforehand.
- Invest your time and money in locating the best equipment. The string tension, head size, weight, and grip size of your racket all have an effect on the lifespan of your wrists. Before making a significant investment in new equipment, speak with a fitness professional.
- You may use your backhand as a one-handed backhand instead. A common cause of padel-related injuries is utilizing a double-handed backhand, as we’ve covered extensively in this piece. Consider using a one-handed tool instead of two.
- Use the side of your body that isn’t your dominant one. While this is excellent advise for all players, those who play with a double-handed backhand should take note. Injury prevention is particularly essential when it comes to the non-dominant hand’s flexibility and strength.
Sometimes when you get carried away in long heated rallies, and you just can’t avoid over-exerting your wrists. If that happens, see this short video on how to take care of a wrist sprain, and if the pain persists, consult your doctor. Safety is always the utmost priority.
