These Drills Will Save You Before You Step on the Court
Knee pain holding you back on the Padel court? You’re not alone. Padel is fast-paced, full of explosive steps and pivots and all that pressure often goes straight to the knees. Over time, that can lead to swelling, tightness, or even injury.
The fix? Smarter movement prep and recovery. Your knees don’t just need rest they need support from the joints and muscles around them.
Try these performance based drills to protect your knees:
- Terminal Knee Extension: Strengthens the quadriceps and improves knee stability. (5 reps per side)
- 90/90 Hip Flow: Improves hip rotation and preps your body for lateral lunges. (5 reps per side)
- Deep Lunge with Overhead Reach & Knee Drive: Opens hips and activates your glutes and hamstrings (3 reps per side)
- Lateral Lunge to Knee Hug: Mobilizes inner thighs and activates glutes. (5 reps per side)
- Ankle Rockers (Wall Knee Drives): Increases ankle mobility to reduce stress on the knees. (10 reps per leg)
- Reactive Split Step into Shuffle: Activates your nervous system and simulates match-like footwork. (3 sets of 10 seconds)
These take less than 5 minutes before your game but the benefits last long after. You’ll move more efficiently, reduce knee strain, and stay in the game longer.
Still feeling off? At DISC, we help Padel players stay strong, mobile, and pain-free with tailored movement strategies.
If you Need help figuring out what your body needs, We’re here when you’re ready.
Book a consultation and let’s get you moving better—on and off the court!
