Andrew’s Thoughts & Reflections on his Padel Journey in Singapore: How I use My Own Physiotherapy Tips to Elevate My Game
Blending clinical insight with padel on-court experience.
As a physiotherapist who spends his days treating athletes and weekend warriors alike, I have always been fascinated by how the body moves, performs, and recovers. But as much as I love helping others, nothing beats the personal experience of putting my own physio knowledge to the test—especially when it comes to playing padel.
If you are not familiar with padel, it is an exciting sport that combines elements of tennis and squash, played in a smaller, enclosed court. It requires quick reflexes, explosive movements, and a lot of lateral agility. As a physio and a player, I am constantly thinking about how I can keep my body performing at its best while minimising the risk of injury.
In this blog, I want to share some of the tips and strategies I have learned through both treating patients and playing the game myself. These physiotherapy insights not only help me stay injury-free but also enhance my game. Let us dive into the core lessons I have picked up along the way!
Warm Up Properly (Even in Singapore!) — The Key to Injury Prevention
The first thing I do before stepping onto the padel court is a thorough warm-up. Padel is a fast-paced sport that requires dynamic movement, so jumping straight into intense action without preparing your body is a surefire way to get injured.
I recommend a combination of joint mobility exercises and dynamic stretches to get the muscles primed for the explosive movements ahead. Focusing on the shoulders, hips, and ankles is especially important since these areas take the brunt of the movement during lateral and rotational motions.
Physio’s Tip: Try doing some hip openers and ankle mobility drills before hitting the court. These are great for loosening up areas that padel players often overlook.
Train for Spinal Rotation — Protect Your Spine and Shoulders
Padel is packed with rotational movements. Think of every forehand, backhand, and overhead smash. Without a strong and coordinated core, your lower back and shoulders are more likely to be overworked.
Building rotational strength and control improves power and reduces stress on joints. I often incorporate anti-rotation core drills and medicine ball throws into training — these mimic on-court demands and build control through the trunk.
Physio’s Tip: Add Pallof presses, woodchoppers, and standing torso rotations into your gym sessions to condition your body for twist-heavy gameplay.
Footwork First — Avoid Ankle Sprains and Knee Strain
Quick direction changes are part of the game, and poor footwork often leads to rolled ankles, knee stress, or even falls. Learning proper court movement (side steps, crossover steps, split steps) keeps you efficient and safer.
Wearing padel or tennis-specific shoes with good lateral support is just as important. Running shoes lack the lateral stability needed for padel.
Physio’s Tip: Train your footwork with agility ladder drills and balance work. Proprioception (body awareness) is your best defence against ankle injuries.
Shoulder Care is Non-Negotiable
Repeated overheads can take a toll on your shoulders, especially the rotator cuff muscles. If those are not conditioned, you will start to feel tightness, fatigue, or even impingement symptoms after matches.
Incorporate strength and stability work into your weekly routine. Resistance bands are perfect for this.
Physio’s Tip: Use easily available exercise bands for external rotations, scapular control, and serratus anterior activation. Just 10 minutes twice a week can make a huge difference.
Respect Recovery — It Is Part of the Game
One of the most overlooked parts of injury prevention is recovery. Muscles need time to repair and adapt. If you are playing multiple times a week, make sure you balance it out with rest days, mobility work, and hydration.
Physio’s Tip: Foam roll or use a massage gun on your quads, calves, and glutes after games, and do not skip sleep — that is when your body heals best.
Closing Thoughts: Where Passion Meets Practice
Padel has become more than just a game for me. It is where my passion for movement and my profession as a physiotherapist meet. It reminds me daily of the joy of staying active, the importance of smart training, and the value of listening to our bodies.
As both a player and a physiotherapist, I have seen firsthand how preparation, strength, and recovery can make all the difference — not just in preventing injury, but in enjoying the game for years to come. Whether you are a weekend warrior, new to the sport, or a seasoned player, staying injury-free means being intentional with how you move on and off the court.
So keep playing, keep learning, and most importantly: Keep. Moving. Well.
