Raise movement gradually
Start with easy walking, light jogging or comfortable side steps. Aim to feel warmer without exhausting yourself. Adjust pace to your fitness and the conditions, especially outdoors in Malta’s heat.
Prepare the movements you will use
Comfortable arm circles, trunk turns, hip movement and controlled lunges can introduce the positions used on court. Keep ranges manageable and avoid forcing a painful movement. Add easy calf raises or shoulder preparation only if suitable for you.
Move from easy hitting to match demands
Begin with controlled short rallies, progress towards longer shots and introduce overhead movements gradually. Practise gentle changes of direction before maximal acceleration. If pain appears during the warm-up, adjust or stop rather than treating it as something to overcome.
Make it yours
This is a general outline, not a fixed routine or rehabilitation programme. Previous injuries and health conditions may require different preparation. A physiotherapist or qualified coach can help adapt it.
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.