Myofascial Activation: Padel Players
Padel is an increasingly popular sport that requires fast, explosive movements and constant changes of direction. For those who play regularly, myofascial activation is a fundamental strategy for improving performance, preventing injuries, and increasing longevity.
In this article, we explain how myofascial activation can benefit padel players and provide practical examples to incorporate into your routine.
Why is Myofascial Activation Important for Padel Players?
Padel involves frequent lateral movements, acceleration, jumping, and rotations. These repetitive movements can lead to:
- Accumulated muscle tension.
- Limitation of mobility.
- Increased risk of injuries (especially to the shoulder, lower back, knee and ankle).
Myofascial activation helps to:
- Prepare muscles and joints for exertion.
- Improve range of motion.
- Reduce muscle imbalances.
- Promote muscle recovery between games or training sessions.
Critical Areas for Myofascial Activation in Padel
| Body Zone | Reason |
|---|---|
| Shoulders and scapulae | Racket launch and control |
| Lumbar spine | Trunk rotations and stability |
| Glutes and adductors | Agility and lateral movements |
| Gemini and soleus | Thrust and changes of direction |
| Forearms | Grip and racket resistance |
Examples of Myofascial Activation for Padel Players
🔵 Shoulders and Chest
- Pectoralis major massage ball (wall or floor).
- Foam roller on the upper back.
- Dynamic stretching of arms in abduction and rotation.
🔵 Lumbar Spine
- Foam roller in the lower back (gentle movements to mobilize).
- Cat-camel stretch (spinal mobility).
🔵 Glutes and Adductors
- Gluteal massage ball (lying on the floor).
- Foam roller on the adductors (inner thigh).
🔵 Gemini and Soleus
- Foam roller on the calves, with slow movements.
- Dynamic calf stretches (pull your foot up with your leg straight).
🔵 Forearms
- Myofascial release with a small ball (tennis type) on the forearm muscles.
- Wrist stretches (flexion and extension).
Activation Sequence Before a Padel Game
| Phase | Technique | Duration |
|---|---|---|
| 1 | Foam Roller on the back and glutes | 1-2 min |
| 2 | Chest massage ball | 1 min each side |
| 3 | Release in the adductors with Foam Roller | 1-2 min |
| 4 | Release in the twins | 1 min each leg |
| 5 | Release in the forearms | 30 sec each arm |
| 6 | Dynamic stretching with rotations and lateral movements | 2-3 min |
Tip: Do this sequence 15 minutes before playing to prepare your body without tiring it out.
Extra Tips for Padel Players
- Includes activation sessions even on active rest days.
- If you feel very tense areas, spend more time on myofascial release.
- Breathe deeply during exercises to enhance tissue relaxation.
- Be consistent: Regular activation brings long-term results.
Conclusion
Myofascial activation is a powerful tool for any padel player looking to improve performance and reduce the risk of injury. With just a few minutes a day, you can ensure your body is prepared to better respond to the intense demands of the game.
Remember: a well-prepared body plays better, recovers faster and is more resistant to wear and tear!
