Injury Prevention Campaign in Padel (Daily Stretching)

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