Injury Prevention Campaign in Padel
Daily Stretching
October 2013
Recommendations
to prevent injuries and accidents playing Padel
1.
Know
if your health allows you to practice Padel.
2.
Before
starting the competition, you must purchase a minimum physical form by a
suitable general conditioning program.
3.
Use
proper equipment for Padel.
4.
The
usual feeding should be balanced, formed of carbohydrates (pasta, vegetables,
fruit), protein (meat, fish, milk, eggs) and fats, not forgetting to take food
rich in fiber (vegetables, fruit). The total caloric intake will be distributed
as follows: carbohydrate 60%, proteins 15%, and fats 25%. Avoid vigorous
physical activity sports recently eaten; allow a period of two hours.
5.
You
must replenish lost water, minerals and carbohydrates, which are increased by
exercise. The correct way to do this will depend on the environmental
conditions of temperature and humidity. Avoid physical activity practice in
environments with high humidity and temperature.
6.
Try
to train and compete with people similar to your physical condition, avoiding
more prepared athletes.
7.
If
you have a disease or taking medication, consult your doctor before playing. If
the doctor authorizes to play, make sure you communicate your coach, physical
trainer or any partner.
8.
Start
the activity with a warm up and stretching.
First working on large muscle groups and then working on the specific
muscles used in Padel. End the practice gradually, progressively decreasing
intensity. Perform stretching exercises again.
The warm up will start with a small jogging pace and
overall joint mobility exercises, with an approximate duration of 10 minutes.
Stretching will be smooth and progressive, without bouncing sensation that
create tension but no pain with a duration of 10 to 30 seconds for each
exercise. 9.
Do
not increase your workout before getting a better fitness. You must do it
slowly and progressively led by an expert.
10.
Stop
if headache appears tide feeling of dizziness or weakness, irregular heartbeat
or breathing, chest pain or respiratory DIFFICULTY, excessive fatigue with
exercise performed.
By Juanra Fernandez Lastra
Daily
Stretching
For Padel
Stretching 1
5 times in each direction, turning the head to make a circle
Stretching 2
Hold for 20 seconds and repeat 2 times. Wrist flexor stretch
Stretching
3
3 times 5
seconds each one, hands clasped his head forward.
Stretching
4
20 second
each side. knee flexed 90 degrees, pull the thigh
Stretching
5
Stretch legs and arms, 2 times 5 seconds each.
Stretching
6
Pull the
leg toward the chest
Stretching
7
30 seconds
each leg heels touching the gluteus.
Stretching
8
30 seconds to put together the soles of your feet, leaning forward.
Stretching
9
20 seconds
each leg, hip flex
Stretching
10
20 seconds
each leg, hips down
Stretching
11
5 seconds each leg, hip forward
Stretching
12
15 seconds knees in slight flexion
Stretching 13
10
seconds each arm, pull the elbow to the neck
Stretching 14
10
seconds in each direction rotate the ankle
Stretching15
30 seconds relaxing
Stretching 16
10
seconds, lifting the arms
By Juanra Fernandez Lastra
©
October 2013
