15 million players worldwide. It is considered the coolest sport of the moment. We talk about Paddle. Even the Playtomic app, the online course booking platform, has recorded a sensational increase: it goes from 35.000 to more than 1,5 million bookings in the space of three years.
The racquetball phenomenon isn't just an addictive and trendy sport! Its success is due to the many benefits paddle tennis benefits for the body and mind.
But what is it and why does everyone play paddle tennis?
Derived from tennis, the paddle Padel is a simple and dynamic sport that doesn't require experience or much practice to learn. All you need is a good dose of willpower and a desire to have fun!
precisely for that is appreciated by many, from the smallest to the oldest.
The sport Padel is popular because it creates sociability, it's fun and, in the case of Italians, it also reminds us a bit of the dimension of a beach holiday playing beach tennis on the sand.
Since the end of the quarantine it has become a sport considered "Fashion«, also appreciated by VIPs. The incredible ascent seems destined not to stop.
origins of padel
Have you also been hit by the padel storm, or is everyone talking about it and would you like some more information to get involved in the vortex? Here are some historical notes, the rules of the game, and the benefits of padel.
Let's start by saying that paddle tennis is a discipline that was born in Acapulco in 1969 thanks to the Mexican millionaire Enrique Corcuera, who decided to take advantage of the space in his residence to build a tennis court.
From a problem came a better solution
Unfortunately for him, the area available to him was not large enough to build a regulation size tennis court.
However, this "small" problem did not stop the entrepreneur, who found an alternative solution by creating a limited playing area and surrounded by walls on the sides to prevent the surrounding vegetation from encroaching on the pitch.
The fact that the ball could bounce off the back wall of the court without interrupting play initiated the more traditional tennis variation.
In the world, paddle tennis began to make its way in the 80s and since then it has become progressively popular, until reaching the boom of recent years.
However, padel remained an elite sport until the early 80s, when some American tourists decided to export the sport to their country. Furthermore, padel has proven to have multiple health benefits which have popularized it in the recreational and competitive fields.
Little by little, the game began to become a real sport and spread to several countries: Argentina, France, Brazil and Spain (where there are now a few million players).
The rules of the game of paddle tennis
What do you need to play paddle tennis? All you need is a flat racket and a particular course!
The main elements of the paddle tennis court are 4:
- the glass walls
- metal walls
- the dividing network
- The game plan.
Surrounding the playing area is a U-shaped wall usually made of glass or concrete that includes both the back of the area (which continues with the wire mesh) and the sides of the court.
Be careful with your shoes! Poor footwear selection and poor movement during the game can be a determining factor in any injury. Lightweight, flexible footwear is recommended if you're a player who makes a lot of changes of direction. If your game focuses on movement on the field, we recommend a heavier shoe to cushion impact with the ground.
Even the racket plays a role. There are three different types depending on the player's experience level:
- round: This is a racquet with the lowest balance point.
The weight is distributed fairly close to the wrist, making the racket much more manageable without consuming too much energy. - A drop of water: this shape is the compromise between the round and the diamond; the balance point is in the middle.
- Brilliant cut solitaire: The balance is in the head of the racket. This makes it harder to control, but offers more power at impact. It's suitable for experts.
How to play paddle tennis?
To begin, the game is played with four players, two pairs of players, one for each half of the court. The receiver stands on the opposite side and diagonally opposite the server. Before hitting the ball, you must wait for it to bounce once on the ground: this is how the game begins.
While in flight, the ball cannot touch the metal part and/or the walls of the opponent's field.
Scoring works the same way as in tennis. There are different ways to win the service, for example:
- The opponent bounces the ball twice on the ground.
- The opponent hits the walls of your court without first bouncing off the ground.
- The adversary hits the wire fences of his field
The opponent hits the ball several times in the same return or serve - The ball hits the player or any object except the racket.
Padel and tennis: so similar, so different
If the basic rules of paddle tennis are the same as those of tennisThere are some significant points that differentiate the two sports. As mentioned above, the playing field is less than half the size of a tennis court and is delimited by walls or glass panels that form part of the playing area. This detail significantly changes the way the game is played: in fact, when the ball bounces off the walls, it remains valid and can be rejected.
Also, the rackets are smaller and have no strings, but are made with a full plate with small holes.
The balls, on the other hand, can be the same or softer, at the players' choice.
The benefits of padel and tennis are similar; the important thing is to exercise and get involved! Plus, the benefits are wide and varied, making it a great option for those looking for a recreational activity.
The benefits of paddle tennis
Playing paddle tennis is good for the body and mind, since it improves the mood and strengthens the muscles. The dynamic and aerobic exercise of this discipline allows train the whole body, improving flexibility and reflexes.
But let's see in detail the main benefits of paddle tennis:
1. Improves muscle tone
One of the greatest health benefits of padel is toning. But, What muscles does paddle tennis train? Specifically? The muscles most involved in padel are undoubtedly the legs and glutes, as they are stimulated by the movement required to chase the ball and send it directly to the other side of the court.
Running, jumping, skipping and jogging will sculpt your thighs, calves and buttocks in no time!
Not only that, playing paddle tennis constantly is also a exercise for the abdomen, back and arms, essential for directing the ball into the opponent's half with adequate power. Sports activities like padel tennis are also perfect for those looking to stay in shape.
Padel is the perfect definition of a complete sport to keep fit!
2. Strengthens cardiovascular activity
60 minutes of play = 60 minutes running from one side of the pitch to the other.
Physical exercise strengthens the cardiovascular system improving your peripheral system, your heart rate, and your ability to withstand stress. In other words: a game of paddle tennis is good for the heart (as well as for the soul)!
3. Padel makes you lose weight
Does paddle tennis make you lose weight, legend or reality? In an hour of play they can be consumed between 700 and 900 calories, even without playing at a high level. An advice? At the end of the training, do not immediately think about relaxation! Stretching exercises will prolong the effort, making what month traditional fat.
El A cool-down should be considered an integral part of the match: 10 minutes of jogging in place and stretching the muscles of the arms and legs is enough to eliminate toxins accumulated during the match and relax the muscles to avoid sprains or pain. This process can be key for those looking to...
4. Padel and back pain: a valid remedy
Does a sedentary lifestyle, little available time and many hours in the office negatively affect your back?
In recent years there has been increasing talk of a possible back pain epidemic due to the spread of portable and pocket devices that cause poor posture to develop.
Why not focus on the trend of the moment to reduce back pain?
Padel is the correct answer!
The movements during the game allow you to strengthen your muscles, release tension and stress accumulated during the day.
Remember to stretch immediately after the game, it will allow you to stretch your muscles and avoid injuries.
5. Benefits of paddle tennis: a panacea for the mind
Exercise and teamwork allow the brain to release endorphins, increasing self-esteem y the feeling of people's wellbeing on the player.
But it doesn't end there!
Do you spend long hours at your desk? Are bad moods, agitation, and nervousness the order of the day?
The paddle is ideal for relieve stress after a busy day at work!
It is also useful to prevent the onset of depression: the effort, the teamwork and the resulting sociability dissolve tensions and empty the mind of thoughts.
Is there any contraindication in the game of paddle tennis?
Although padel is a safe sport, people who have back and spinal pain or problems should be alert. Like tennis, this sport is based on the shoulder and arm muscles to throw the ball. Asymmetrical limb work could lead to muscle and joint overload.
To avoid injury, sessions are strongly recommended. stretching to lengthen muscles and relieve tension.
Padel after 60: a focus
Physical activity is absolutely recommended to stay active and enjoy the , choosing the right sport to preserve your body.
From a certain age, a training circuit is recommended in which you alternate the cardio with sessions with dumbbells or greater effort, useful to maintain and strengthen muscle tone.
The benefits of paddle tennis are the perfect example!
There are many types of sports that can contribute to the training of older adults without putting their health at risk with risky movements or efforts. Paddle tennis can be one of them.
The advice, of course, is to avoid stressing the body: running yes, but without exaggerating, better to focus on the resistance, power and precision of the strokes!
In 2021 Padel Magazine examined the ages of the participants in the Senior World Championships:11% of players are over 60 years old!
In the women's category there are five players over 60 in the 500, one of them is 68 years old!
Play paddle tennis: how to prevent or treat injuries?
Paddle tennis is not a contact sport, but there may still be a risk (even minimal) of getting injured.
The forms of injury can be:
- Accidental: injuries caused by elements present on the field of play or by events that do not depend on the player, such as catching a ball, colliding with the grid or glass or hitting each other with a shovel.
- Overload injuries: they occur when our muscles and ligaments are not sufficiently trained to respond to the stress of the game.
- Incorrect exercise or technique: Performing an incorrect movement can cause joint and muscle injuries, causing immediate pain in the player.
Among the most frequent injuries we find:
- Inconvenience in the Achilles tendon, an inflammation of the tendon that connects the calf muscles to the heel bone, and which normally ensures elasticity and reduces the energy expenditure of the muscles.
Achilles tendonitis is caused by injuries during running or excessive stress on the tendon itself. - Epicondylitis (or tennis elbow) es a Injury to the tendons on the inside of the elbow. The inflammation is caused by improper use of the overstressed joint.
- ankle sprains: during a jump, a run or an uncontrolled movement, the foot turns inwards causing stretching or, in the most serious cases, tearing of one or several ligaments in the joint.
Having a strong, well-prepared physique for the effort can help you avoid injuries during the game or at least recover more quickly. But how should we behave when one of the injuries described above occurs?
What to do after padel to prevent injuries and reduce recovery times
Prevention y the recuperation Before and after physical activity, they're just as important as the training session itself. They're fully included in the benefits of padel.
Constancy in sport allows the player to have a healthy and high-performance physique, capable of facing the tension of the game.
Rest and stretching also help prevent overtraining injuries and/or treat them if they have already occurred.
Indulging in a massage and physiotherapy session can be extra help:
- sports massage It is a massage technique that is highly sought after by professional athletes, but also by those who practice sports as amateurs.
Try Prevent injuries o shorten recovery time.
Its purpose is to prepare the muscles for the next effort, promoting blood circulation in the areas and acting as an aid for warming up and stretching.
Performed before the performance, therefore, it has a double function: to reduce the possibility of trauma and to improve the performance itself. - El relieving massage. Muscle pain and tension after a game? Try to dissolve contractures with a decontracting massage. It is a treatment usually located for the specific part of the body affected by the contracture: lower limbs, back or lower back.
Its function is to return muscle tone to its normal level, treating the contracture with specific maneuvers, through pressure and manual manipulation in the affected area.
Conclusions
We have understood how paddle tennis is a constantly growing sporting phenomenon.
The fun and sociability that is created during a match, combined with the benefits of padel, are the key points of this discipline.
Fashion and wellness come together in a simple and dynamic sport, suitable for everyone and appreciated by many.