Leading UK Osteopath Shares Simple Tips to Keep You Playing Padel for Longer

As padel continues its extraordinary rise across the UK, players of all ages and fitness levels are discovering why this fast-paced, sociable sport has taken the nation by storm.

To help even more people enjoy the game and stay on court, leading UK osteopath Michael Fatica is sharing some straightforward advice to help players get the most out of every session.  

Michael Fatica, Lead Osteopath and co-founder of the Back in Shape rehabilitation programme, is a padel enthusiast himself: "Padel is genuinely one of the best sports out there for fitness, mobility and social connection, and the beauty of it is that almost anyone can pick it up. A little preparation goes a long way towards making sure you keep coming back for more."  

According to the LTA, UK participation has climbed from 15,000 players in 2019 to more than 400,000 in early 2025, with thousands of newcomers joining every month.

Michael sees this as something to celebrate and wants to make sure those new players have the best possible experience: "The good news is that with just a small amount of conditioning, you can protect your back, move more freely on court, and genuinely enjoy the game more. What’s more, they're things that can make you a better player." 

The biggest risk, says Michael, comes from being deconditioned. “If your core and glutes aren’t strong enough to support the joints, it’s easy to overload the spine during twisting or lunging movements. That’s where injury risk creeps in.”   

Michael's Top 5 Tips to Stay at Your Best on the Padel Court  

1. Warm up and cool down properly  

A short mobility warm-up primes the spine for rotation and gets you moving fluidly from the first point. After play, gentle hamstring, glute and hip-flexor stretches help release tension and speed up recovery. A simple towel-roll decompression is particularly effective for easing spinal load after an intense session: 

Towel Stretch: Relax for 2 to 5 minutes. 

1.     Roll up a bath towel tightly to approximately the size of a foam roller 

2.     Lie on your back with knees bent 

3.     Engage your core and lift your bottom and back off the floor 

4.     Place the towel in the small of your back 

5.     Relax slowly onto the towel - it should support the natural arch of your back 

6.     Place your hands on your tummy and relax 

7.     Afterwards, engage your core and roll your body to the side to dismount, do NOT lift your bottom 

2. Build strength off-court 

A little off-court work pays huge dividends on it. Start with symmetrical exercises such as squats and hip hinges to build a solid foundation, then progress to step-ups and single-leg variations that mirror padel's dynamic, fast-moving demands. You'll notice the difference almost immediately. 

The Hip Hinge – 10 repetitions total, repeat 3 times at your own pace 

1.     Start with your feet shoulder width apart with good posture and slightly bent knees. 

2.     At the hips slowly lower your torso like a drawbridge without bending your knees. 

3.     Lower until you feel the back of your thighs stop you from going further.  

4.     Then return to the starting position 

3. Pace yourself 

Padel has a well-earned reputation for being addictive, and it's tempting to book court after court in those first few weeks. Gradually building up your playing time is the smartest way to keep that enjoyment going – your back, knees and energy levels will all thank you for it, and you'll find your game improves more quickly too. 

4. Avoid deep forward bending post-match 

After a match, reach for stretches that support a neutral spine position rather than deep forward bends. Movements like knee-to-chest stretches or child's pose place additional load on a spine that has already been working hard. Neutral position recovery is both safer and more effective at getting you ready for your next session. 

5. Listen to your body 

Any persistent discomfort is simply your body asking for a little more strength and mobility work before you push on. Treat it as useful feedback which will prepare you to come back stronger and playing better than before. 

Michael adds: “With just a little preparation, padel is an incredibly safe and rewarding sport for people of all ages and fitness levels. Small investments in strength and technique mean more time on court and less time managing aches and pains. 

For more information, including expert advice, videos and podcasts related to back health and rehabilitation, please visit www.backinshapeprogram.com.