Epicondylitis is one of the most common injuries in padel players, also known as "tennis elbow", caused by repetitive strain on the tendons that attach to the lateral epicondyle of the elbow.
Below we will explore the causes, symptoms and exercises to cure epicondylitis or tennis elbow.
What causes lateral epicondylitis?
- Repetitive movements: Padel players perform repetitive arm movements, such as forehand, backhand, volleys, topspin, flat shots, spin shots and serves. These movements can place excessive stress on the elbow tendons, leading to the inflammation and pain characteristic of epicondylitis.
- Incorrect racket grip: An incorrect grip on the racket can increase the load on the forearm muscles and tendons, putting the elbow at greater risk of injury.
- Overexertion: Playing padel for prolonged periods or at excessive intensity without giving the body enough time to recover can increase the risk of developing epicondylitis.
- Poor technique: Improper technique when hitting the ball, such as poor arm alignment or a jerky motion, can increase stress on the elbow tendons and contribute to the development of epicondylitis.
What are the symptoms of epicondylitis?
Epicondylitis in padel is characterised by pain and tenderness in the side of the elbow, which can extend into the forearm and wrist. Some of the most common symptoms of epicondylitis in padel include:
- Pain in the elbow: Pain in the lateral side of the elbow is the main symptom of epicondylitis. It can be sharp or dull and worsen with movement or gripping objects.
- Sensitivity to touch: The area around the lateral epicondyle of the elbow may be sensitive to touch, meaning that pressure or direct contact can trigger discomfort.
- Weakness in the forearm: Some players may experience weakness in the affected forearm, which can make it difficult to grip objects or perform movements that require strength.
- Pain when moving the wrist: Epicondylitis can cause pain when moving the wrist, especially when bending it backwards (extension) or turning it outwards (pronation).
What treatment and exercises should I follow to cure lateral epicondylitis or tennis elbow?
At M1 Central we offer free advice, you can send us an email to email@example.com telling us your case to advise you on the best option to cure or prevent your elbow injuries. Each racket is different and that is why we will offer you the best option according to your habits. There are several factors to highlight to treat epicondylitis:
- Adequate equipment: It is very important to adapt the weight and balance of the racket to each client, we take care of this by assessing your paddle habits.We will assess your level of play, to study the racket you are playing with, its shape, weight, balance, material and technology.
Test and sensations: try the racket before buying it is possible in M1 Central, we have a paddle court inside our shop and the whole range of rackets to test inside it. We offer the possibility of trying different models so that you can feel how it adapts to your game and your sensations.
In short, our technicians will advise you on a suitable racket for your style of play, your daily padel habits and your body weight, to treat epicondylitis.
- The epicondylitis bracelets or elbow pads are normally made of elastic neoprene fabrics with a wraparound design that allow the fibres to relax and heal faster. You will be able to wear them comfortably as they are light and adapt perfectly to your forearm.
- Proper technique: Make sure you receive proper instruction on the correct way to hit the ball, including arm and wrist alignment. Avoid sudden movements and overexertion during play.
- Proper warm-up: Before you start playing, spend time warming up properly. This may include stretching and mobility exercises to prepare the muscles and tendons of the arm and wrist. Proper warm-up helps prevent injury and improves performance on the court.
- Strengthening and stretching: Maintain a regular routine of strengthening and stretching exercises for the arm and wrist muscles. This helps maintain the strength and flexibility needed to withstand the repetitive stresses of the game of padel. Consult a professional physiotherapist for a programme specific to your needs.
- Proper grip on the racket: A grip that is too tight or incorrect can increase the load on the arm muscles and tendons.
- increasing the risk of injury. Seek guidance on the correct grip and practice until it becomes second nature.
- Listen to your body: Pay attention to your body's signals during play. If you experience pain or discomfort in your elbow, stop and rest. Ignoring the signals early injury can make the problem worse. If pain persists, seek medical attention and avoid playing until you have fully recovered.
- Adequate rest and recovery: Adequate rest is essential to allow tissues to repair and rebuild. Don't play excessively without giving your body enough time to recover.