Padel Performance & Recovery: The Padel Physio's Complete Guide

Performance & Recovery in Padel: Expert Tips from The Padel Physio.

Welcome to the final episode of our "Bold Conversations" series with The Padel Physio! After exploring the fundamentals of padel fitness in Episode 1 and diving deep into injury prevention in Episode 2, we're now focusing on performance enhancement and recovery strategies.

Brent Gilpin shares his expert insights on strength training, rehabilitation techniques, and holistic recovery to help you maintain peak performance on the court. Whether you're recovering from an injury or aiming to elevate your game, this episode is packed with valuable insights to help you unlock your Bold Within™.

Q: What muscle strengthening exercises do you recommend to improve performance in padel and prevent injuries?

"I'm developing a comprehensive exercise guide for my website, featuring all these essential movements and their specific benefits for padel players. (So keep your eyes peeled 👀!).

Global strength is the foundation—using progressive overload to build strength, endurance, and power. Focus on compound movements through full ranges and at different speeds.

Key Exercises include:

• Lower Body Strength: Squats, lunges, split squat holds, pause squats, and positional strength—essential for the deep knee bend angles needed to return shots off the back wall.

• Upper Body Strength: Shoulder presses, push-pulls, and both single and double-arm variations—crucial for overhead smashes, bandejas*, and volleys.

• Core Strength: A strong core allows for bending, extending, side bending, and rotational movement. Try standing med ball twists, loaded side bends, and med ball throws.

• Plyometrics**: Hops, skips, jumps, and pogos build tendon health, explosiveness, and power on the court. Start with bouncy pogo hops and progress to single-leg hops and jumps—critical for true athleticism in padel.

👉 What are bandejas and plyometrics?

*Bandeja: A defensive overhead shot unique to padel, played with a gentler motion than a smash.

**Plyometrics: Exercises involving quick, powerful movements that strengthen muscles through rapid stretching and contracting.

Q: What are the key steps for recovering from a common injury like "padel elbow"?

"The most important factor in recovery is load management—reducing stress on the affected area while maintaining controlled movement. For padel elbow, the goal isn’t complete rest but gradual strengthening of the elbow tissues.

Many players make the mistake of stopping completely for a month, only to return and find the issue hasn’t magically resolved itself. Instead, follow these steps:

1. Consult a Physiotherapist – Get a proper assessment to understand the cause of your pain.

2. Modify Your Playing Schedule – Reduce playing frequency to lower strain on the elbow.

3. Implement a Strengthening Routine – Target the root cause, often related to weak shoulder stability or muscle imbalances. Strengthen the forearm, wrist, and shoulder to prevent overload.

4. Follow a Graded Exposure Plan – Gradually reintroduce movement and load, ensuring progressive recovery instead of abrupt stops and starts.

By managing load and strength training properly, you’ll recover faster and prevent future injuries."

Q: What are your final tips for padel players to stay healthy and prevent injuries?

"To stay healthy and prevent injuries in padel, players should adopt a holistic approach that focuses on four key areas:

First, prioritise sleep management - aim for 7-9 hours per night. Quality sleep is crucial for recovery and muscle repair.

Second, practice stress management through mindfulness. This helps maintain mental clarity and reduces physical tension, making you more resilient both mentally and physically on court.

Third, focus on nutrition. Your body needs:

• A balanced diet rich in lean proteins

• Plenty of fruits and vegetables

• Essential omega-3 fatty acids

• Antioxidants to support joint health and reduce inflammation

Finally, master proper movement. This means:

• Emphasising mobility and strength conditioning

• Scheduling regular strength training outside of game days

• Working on areas that aren't typically challenged during play

• Always warming up before games

• Using proper techniques during play

Following these principles will help minimise joint and muscle stress, ensuring you can enjoy padel for years to come."

Note: This comprehensive approach combines physical conditioning, proper rest, nutrition, and mindful practice - creating a foundation for long-term performance and enjoyment in padel.

Q: Where can players find you for professional guidance and support?

"I welcome players to connect with me through my online platforms - you'll find all my resources on my website, and I regularly share tips on Instagram. I also run clinics across UK padel venues, with a permanent base at True Padel Sunderland. Feel free to reach out for personalised support!"

unleash your bold Within™

As we conclude our three-part series with The Padel Physio, we hope you've gained valuable insights into maximising your potential on the padel court.

From understanding the sport's benefits in Episode 1 to injury prevention in Episode 2, and now performance enhancement and recovery strategies, this series provides a comprehensive guide to becoming a better player.

Ready to take your padel journey to the next level? Follow us @padelvibes for more educational padel content, expert interviews, and tips to unlock your Bold Within™.

Subscribe to our newsletter for exclusive updates and join our growing community of passionate padel players!

meet THE PADEL PHYSIO: Brent gilpin

Bringing over a decade of physiotherapy expertise to the padel court, Brent Gilpin has earned his reputation as The Padel Physio through his dedication to player wellness and performance enhancement.

💪 Together, we're helping players unlock their Bold Within™ and achieve their full potential in padel!

Top 5️⃣ Padel Mobility Drills

Brent Gilpin - The Padel Physio