Lower limbs: move, brake and reach
The calves contribute to push-off, while the quadriceps, hamstrings, glutes and hip muscles help with acceleration, braking and lunges. Lateral movement also challenges balance and control. Court movement is not equivalent to a complete strength programme.
Trunk: rotation and control
The abdominal and back muscles help transfer force between the legs and racket arm. Reaching and rotating repeatedly asks the trunk to coordinate movement, particularly when tired or positioned awkwardly.
Upper limbs: grip and racket control
Forearm muscles manage grip, and the shoulder muscles, including the rotator cuff, help control the arm. Repeated overhead shots create different demands from gentle groundstrokes. Conditioning should reflect your starting capacity rather than copying another player’s plan.
Sources and further reading
Sources inform general guidance; they do not establish a diagnosis or imply a clinician’s approval of this article.
PadelPhysioMalta.com provides general educational information about padel, exercise, injury prevention and sports health. It does not replace individual medical diagnosis, assessment or treatment. Persistent, severe or worsening symptoms should be assessed by an appropriate healthcare professional. For urgent or life-threatening symptoms, seek appropriate emergency medical care.