If you’ve walked past your local sports club lately and seen a tennis-like game played in a glass box with laughter, lunges, and lightning-quick volleys, chances are you’ve spotted padel–the world’s fastest-growing racket sport. With celebrity fans like David Beckham and Serena Williams and a rise in courts across Europe, Australia, and the Middle East, padel is no longer a niche pastime–it's a full-blown movement.

Blending elements of tennis and squash, padel is accessible, social, and high-energy. The rallies are longer, the pace is addictive, and because it’s played in doubles, the sport naturally fosters connection. But behind the fun and fast reflexes lies one physical reality: padel is tough on the body. With short sprints, twisting motions, overhead smashes, and fast footwork, players often leave the court exhilarated, but sore.

That’s where smart recovery comes in. Warming down and stretching after a session doesn’t just reduce post-match aches, it’s key to longevity in the sport and injury prevention.

Unlike many casual racket sports, padel demands quick changes in direction, repeated reaching, and frequent lunging–especially on the backhand and overhead shots. These movements can strain the hips, calves, lower back, and shoulders, particularly in players who haven’t developed sport-specific strength.

Failing to cool down properly can lead to tight muscles, decreased flexibility, and over time, overuse injuries. Stretching helps return the body to a resting state, improves circulation, and reduces the risk of inflammation in muscles and joints.

The good news? A solid cool-down routine doesn’t have to take long– just 10-15 minutes of intentional movement and stretching can make a world of difference.

The ideal post-padel cool-down:

1. Light cardio (3–5 minutes)
Start with a slow jog or brisk walk around the court. This helps gradually lower your heart rate and clears lactic acid buildup in the muscles.

2. Mobility exercises (2–3 minutes)
Use dynamic mobility work to gently move the joints through their range of motion:
• Arm circles and swings (for shoulders)
• Hip openers (standing or lying)
• Gentle spinal rotations (seated or standing)

3. Stretch key muscle groups (5–10 minutes)
Focus on the areas most engaged during padel. Hold each stretch for 20–30 seconds and avoid bouncing.
• Calves: Step one foot back into a lunge and press the heel toward the ground.
• Hamstrings: Sit on the ground, extend one leg, and lean forward with a straight back.
• Quads: Stand and pull one foot toward your glutes, keeping knees together.
• Hip Flexors: Drop into a low lunge and gently press forward through the hips.
• Lower Back: Lie on your back and gently pull your knees toward your chest, one at a time.
• Shoulders: Cross one arm over the chest and gently press it toward you with the other.
• Forearms: Extend one arm, palm down, and use the other hand to gently pull the fingers back.

4. Hydrate and refuel
Recovery doesn’t end on the mat. Replenish fluids and eat a light snack with protein and carbs to support muscle repair.

Injury prevention for a long padel life:

With popularity comes the risk of overplaying. Like any sport that gets under your skin, padel can tempt you into playing for hours or back-to-back days, especially when you’re improving quickly. But too much, too soon, can lead to muscle strain or joint irritation.

That’s why recovery is so important. Pairing post-match stretching with cross-training, such as Pilates or swimming, can help players balance the explosive demands of padel with strength and stability work. Rotating playing days with rest or lighter training also helps avoid burnout.

And while padel may be new for many, the body’s needs are not. Stretching, hydration, and movement-based recovery remain the gold standard for staying strong, supple, and injury-free, especially as the sport takes hold.

So, the next time you finish a thrilling game, don’t skip the cool-down. The last 10 minutes off the court might just be the secret to your best performance on it.