Effects of Racquet Sports on Bones and Joints
Published: 28 November, 2024 | 4'
Pádel continues to be one of the racquet sports that has gained the most popularity in Spain in recent years1, alongside other racquet sports such as tennis and other disciplines like pickleball, which has come from the United States and is attracting more players due to its accessibility and innovative format.
The doctor José Luis Castilla, specialist in physical medicine and rehabilitation, tells us about the impact that racquet sports have on our joints and the advice to consider for their care.
The impact of physical activity on our body
Practising sports regularly offers numerous benefits for the wellbeing of bones and joints, but is also key to muscle strength. This way, engaging in physical activity benefits the musculoskeletal system, reducing the onset of discomfort resulting from a sedentary lifestyle, age, or other physical conditions or lifestyle-related factors.
Specifically, racquet sports are moderate-impact activities, and these exercises where weight is supported can enhance bone density, which is fundamental in maintaining the structure of bones 2.
“Despite all the benefits that these types of sports provide, discomfort can occur in the practice of any sports activity and, particularly in these racquet sports, they are very common due to the repetitive and high-intensity movements involved, as constant impacts and rapid changes of direction can exert significant pressure on joints, muscles, and tendons,” explains the doctor.
In pádel, it is very common to encounter discomfort in the elbow, followed by the knee, shoulder, and lower back3. Meanwhile, in other racquet sports such as tennis, discomfort in the upper limbs accounts for 28% in men and 23% in women4. Likewise, the shoulder joint is the most frequently affected area in the upper limb.
Why can these discomforts arise in racquet sports?
The lack of physical preparation and warming up raises the risk of discomfort. This includes the strength, flexibility, and endurance of each individual. Diet also plays a fundamental role, as if the body does not have adequate levels of certain nutrients involved in the osteomuscular system, such as collagen, glucosamine, chondroitin, and hyaluronic acid, the joints can become stiffer and the tissues less resilient to stress, increasing the risk of discomfort during physical activity.
Collagen and hyaluronic acid, keys to bone wellbeing
“Collagen is the main structural component of connective tissues, such as tendons and cartilage, while hyaluronic acid promotes lubrication of the joints and hydration of the tissues. A balanced diet that includes these components is key to joint wellbeing and comfort,” explains doctor Castilla, “Additionally, we can include them in the form of supplements, such as Artrohelp Forte, with a complete formula that supports joint movement.”
How to prepare the body and avoid discomfort from sport and physical activity
Another aspect that can put players at risk is overtraining without sufficient rest; the overload of repetitive movements exerts pressure on joints, tendons, and muscles, which can lead to muscle fatigue. Therefore, it is vital that players include rest periods during the week in their training routine. This can be active rest, with gentle stretches and mobility exercises, aiding muscles to return to their optimal condition and strengthen.
On the other hand, improper technique, such as poor hitting, can increase the risk of discomfort in wrists, elbows, and shoulders. Even the use of inappropriate equipment, such as poorly adjusted rackets or unsupportive footwear, can also impact these discomforts.
There are various measures that can be adopted, such as performing a dynamically warm-up before playing, which is essential in preparing the muscles and joints, while strength and flexibility training enhances performance.
Getting massages before and after sports activity
Massages can also be very helpful both in the preparation before training and in caring for this area to reduce the occurrence of discomfort. By stimulating and promoting blood circulation, massages have a very positive effect on a muscular level. When performed before physical activity, massages prepare the body by relieving stiffness and facilitating flexibility. Similarly, after sports practice, they relieve the sensation of muscle fatigue and aid recovery.
“Oils based on Arnica and Harpagophyte are interesting due to their comforting and relaxing properties for the skin, included in Artohelp Sports Massage, indicated both for preparation and recovery of muscles, joints, and ligaments,” asserts doctor Castilla.
Finally, it is important to use the correct equipment, check the safety of the playing surface, and control the training load to adapt progressively. Additionally, it is crucial to pay attention to any discomfort and to interrupt sports practice if any arises.
If you want to know more about caring for your bones and joints…
- Bones and joints in peak condition with Condrohelp CAPS and Artrohelp Marine
- Rapid onset and intense discomfort in joints, what can I do?
- Condrohelp, the new supplement to fine-tune your bones and joints
Content created in collaboration with Dr. José Luis Castilla. This article is informational and does not substitute consultation with a specialist.
About the specialist
He has more than 20 years of experience in medicine, particularly in the areas of rehabilitation and traumatology. He currently works as a specialist in Physical Medicine and Rehabilitation at the Andalusian Health Service, and also serves as Medical Director at the Dharma Medical Centre.
