Sport Physio

Padel is a fast-paced, dynamic sport that requires much more than power and speed. Top-level players know that real performance comes from efficient movement, fast reactions, and a calm, focused mind.

But how do you train that?

As a physiotherapist specializing in functional neurology and breathing-based therapy, I’ve seen how nervous system training can elevate athletic performance—especially in sports like padel where coordination, timing, and recovery matter as much as strength.

In this article, we explore how breathing and neurotraining can help you move better, recover faster, and win more points on the court.

Why Breathing Is a Performance Tool

Most players don’t realize that breathing affects:

• Posture and spinal alignment
• Core activation and balance
• Reaction time and decision-making
• Recovery and energy levels

Dysfunctional breathing (mouth breathing, upper chest dominance, poor CO₂ tolerance) leads to fatigue, loss of focus, and reduced control on court.

By retraining your breathing mechanics, you’re not just improving oxygenation—you’re regulating your nervous system.

Key Breathing Strategies for Padel Players

1. Nasal Breathing During Play

Nasal breathing increases oxygen efficiency, stabilizes the core, and keeps the nervous system balanced under pressure.

2. Post-Rally Recovery Breathing

Between points, use slow nasal exhalations to reset your heart rate and regain composure. This improves decision-making in the next rally.

3. Pre-Match Respiratory Priming

Before games, integrate breathing exercises (e.g., breath holds, diaphragmatic activation) to enhance focus and prep your body for explosive action.

What Is Neurotraining (and Why It Matters)?

Neurotraining means training your brain and nervous system to improve:

• Balance and reflexes
• Visual tracking and reaction time
• Coordination between both sides of the body
• Motor precision and control under fatigue

All of these are essential in padel, especially in doubles matches where speed and adaptability are key.

Simple Neurotraining Exercises for Padel

You don’t need fancy equipment. Here are some powerful examples you can integrate into your training:

• Balance drills with head movement

Standing on one leg while turning your head side to side challenges your vestibular system—critical for quick reactions.

• Eye tracking with paddle or ball

Follow a moving object with your eyes while staying stable. Improves hand-eye coordination and reaction time.

• Cross-lateral movement patterns

Train opposite arm-leg patterns (like crawling or dynamic lunges with rotation). These improve timing and brain-body integration.

Why Combine Breathing and Neurotraining?

When you combine these two methods, you get:

✅ Better stability and core control
✅ Improved concentration and tactical awareness
✅ Faster recovery between points and matches
✅ Lower injury risk due to improved motor control

And most importantly, you enjoy the game more because your body and brain are working together, not against each other.

For Padel Players in Dubai: Train Smarter, Not Just Harder

If you’re serious about improving your game, it’s time to go beyond traditional strength and cardio.

In my sessions, I help padel players:

• Identify hidden nervous system inefficiencies
• Improve movement quality, not just volume
• Optimize breathing to support performance under pressure

Whether you’re an amateur or competitive athlete, this kind of training will give you the edge you didn’t know you were missing.

Book a session or get in touch to discover how we can elevate your game—starting from your breath.

The Padel Boom and the Pain That Comes With It.

Padel is booming, especially in places like Dubai, where it’s become more than a sport: it’s a lifestyle. Social, dynamic, and addictive, padel offers an incredible combination of fun and fitness. But like every sport, its popularity has brought a surge of injuries.

If you’re a regular player, chances are you’ve already felt some discomfort in your elbow, lower back, or feet. Many injuries come not from bad luck, but from small imbalances, lack of proper recovery, and poor neuromuscular control.

As a physiotherapist specialized in nervous system-based therapy, I see these patterns often. Here are the 5 most common padel injuries, and how to prevent them with smart, functional strategies.

1. Tennis Elbow (Lateral Epicondylitis)

This is by far one of the most common overuse injuries in padel. Despite its name, “tennis elbow” is just as common in padel players due to the repetitive forehand shots and volleys.

• Symptoms: Pain on the outside of the elbow, weakness in grip.
• Why it happens: Repetitive movement, poor racket control, lack of shoulder stability.
• Prevention: Improve shoulder and wrist control, optimize grip strength, and train forearm neuromuscular coordination.

2. Low Back Pain

Twisting, rotating, bending—padel demands a lot from your lumbar spine. Without proper trunk control and breathing patterns, the lumbar region can take too much stress.

• Symptoms: Stiffness, sharp pain during rotation or extension.
• Why it happens: Lack of deep core activation, poor postural awareness, or fatigue.
• Prevention: Train diaphragm/core coordination, thoracic mobility, and pelvis control.

3. Ankle Sprains and Instability

Quick lateral movements and direction changes make ankles vulnerable—especially on artificial turf.

• Symptoms: Swelling, instability, reduced proprioception.
• Why it happens: Weak ankle reflexes, untrained nervous system response to imbalance.
• Prevention: Proprioceptive neuromotor drills, barefoot training, and reflex integration.

4. Shoulder Injuries (Rotator Cuff & Bursitis)

Smashes and overhead shots demand stability and dynamic control. Many amateur players lack the scapular rhythm and joint centering to protect their shoulders.

• Symptoms: Pain lifting the arm, weakness, discomfort at night.
• Why it happens: Muscle imbalance, lack of coordination, previous shoulder issues.
• Prevention: Functional shoulder activation, thoracic extension work, and breathing-based mobility drills.

5. Foot Pain or Plantar Fasciitis

Especially for players who play several times a week or use inadequate footwear, foot overuse is common.

• Symptoms: Heel pain, arch stiffness, discomfort during first steps.
• Why it happens: Poor foot mechanics, lack of fascial glide, or poor load distribution.
• Prevention: Toe mobility drills, fascia hydration, and sensory reprogramming.

What Makes My Approach Different?

Unlike conventional physiotherapy, I focus on the nervous system first.
Before strengthening or stretching, I assess your brain-body connection:

• Is your nervous system allowing proper joint control?
• Are your breathing patterns affecting your posture and recovery?
• Are reflexes integrated, or is your system compensating?

This approach is ideal not only for treating injuries, but for preventing them and enhancing performance, especially in a high-skill sport like padel.

Ready to Play Without Pain?

If you’re playing padel regularly in Dubai and want to stay injury-free, boost performance, or recover from nagging pain, I can help.

I offer individual assessments and personalized programs combining physiotherapy, breathwork, and neurofunctional rehab.

Contact me to book a session or ask your questions.
Let’s get you back on the court, stronger than ever.

Tennis elbow, medically known as lateral epicondylitis, is a painful condition that affects many people worldwide. Although the name suggests a connection to tennis, this injury is not limited to players of the sport and can affect anyone performing repetitive gripping and twisting movements of the forearm. As a physiotherapist, I have treated numerous patients with this condition, and it is important to understand its causes, symptoms, and treatment options in order to provide the best possible care.

Causes:
Tennis elbow results from inflammation or irritation of the forearm extensor tendons that attach to the lateral epicondyle of the elbow. This injury is typically caused by repetitive and excessive movements, such as those performed during tennis, weightlifting, painting, or frequent use of manual tools. Additionally, factors such as lack of proper warm-up, poor technique, or use of inappropriate equipment can increase the risk of developing lateral epicondylitis.

Symptoms:
Patients with tennis elbow generally experience pain on the outside of the elbow, which may radiate down the forearm and wrist. This pain is more noticeable when gripping objects or performing movements involving wrist extension, such as a firm handshake or lifting something with an outstretched arm. Weakness in grip strength and tenderness in the affected area are also common symptoms.

Diagnosis:
An accurate diagnosis is essential for appropriate treatment of tennis elbow. As a physiotherapist, I conduct a thorough evaluation that includes reviewing the patient’s medical history, performing specific resistance and movement tests, and carrying out physical examinations to identify the source of pain and rule out other possible injuries.

Treatment:
Treatment for tennis elbow aims to reduce inflammation, relieve pain, and promote healing. Some treatment options include:

• Rest and activity modification: Avoiding activities that worsen pain and allowing the elbow to rest to facilitate recovery.
• Cold therapy: Applying ice to the affected area can help reduce inflammation and alleviate pain.
• Anti-inflammatory medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) can provide temporary relief of pain and inflammation.
• Physiotherapy: A comprehensive physiotherapy approach may include massage techniques, stretching, muscle strengthening, and manual therapy to promote healing and improve elbow function.
• Corticosteroid injections: In some cases, corticosteroid injections may be used to reduce inflammation in the affected area.
• Laser therapy techniques: Photobiomodulation or low-level laser therapy can be employed to reduce inflammation and promote healing in the injured elbow.

Prevention:
To prevent tennis elbow, it is important to follow certain recommendations:

• Proper warm-up: Before engaging in physical or sports activities, preparing muscles and tendons is essential to avoid injury.
• Correct technique: Using the correct technique during repetitive movements minimizes stress on the elbow tendons.
• Frequent breaks: Taking regular breaks during repetitive activities and stretching the forearm muscles can help prevent overload in the area.
• Muscle strengthening: Maintaining strong and balanced forearm muscles protects the tendons and reduces the risk of developing lateral epicondylitis.

In summary, tennis elbow is a common and painful injury that can affect people of various ages and activity levels. As a physiotherapist, my goal is to provide comprehensive and personalized care using various techniques and treatment options to relieve pain, promote healing, and improve function of the affected elbow. Prevention also plays a key role in avoiding this condition, and educating patients about best practices in technique and self-care is essential to maintaining long-term elbow health and well-being.

Minimalist shoes have gained popularity in recent years as a natural and ergonomic alternative for running and walking. Inspired by the way our ancestors moved, this type of footwear aims to promote a more natural stride and allow our feet to move freely and flexibly.

What Are Minimalist Shoes?

Minimalist shoes are designed to mimic the feeling of being barefoot or wearing lightweight footwear. Unlike traditional shoes, which have thick soles and rigid structures, minimalist shoes feature thin, flexible soles that allow better ground perception and more natural foot movement. Wearing minimalist shoes enables our feet to work more actively, which can improve strength and stability during walking and running.

Benefits of Minimalist Shoes

Wearing minimalist shoes offers several potential benefits for our feet and overall health:

• Strengthening of the Foot and Ankle: By allowing our feet to move more naturally, minimalist shoes can strengthen the muscles in the foot and ankle.
• Improvement of Posture and Alignment: By encouraging a more natural stride, minimalist shoes can help improve posture and body alignment during walking and running.
• Increased Body Awareness: Feeling the ground more directly provides better awareness of our body and movements.

Are Minimalist Shoes Suitable for Everyone?

Although minimalist shoes offer advantages, they are not suitable for everyone. Those who have worn shoes with support and cushioning for a long time may need a gradual transition to avoid injuries. Additionally, people with foot or ankle problems, or those who engage in high-impact activities, may require more support and cushioning. It is important to consult a footwear specialist or a physiotherapist before switching to minimalist shoes.

How to Transition to Minimalist Shoes

If you want to try minimalist shoes, follow these tips for a safe transition:

• Start Gradually: Wear minimalist shoes only for short periods and on soft surfaces at first.
• Perform Strengthening Exercises: Strengthen foot and ankle muscles with specific exercises to ease the transition.
• Listen to Your Body: Pay attention to any discomfort or pain and stop the transition if necessary.

Minimalist shoes offer an interesting alternative for those seeking a more natural experience when walking and running. If you are interested, remember the importance of a gradual transition and consult a professional to determine if they are right for you. Discover the freedom and flexibility that minimalist shoes can bring to your feet!

The Way We Run Can Have a Significant Impact on Our Sports Performance and Health

Running correctly not only improves our performance but also reduces the risk of injuries. Follow along in this article as we explore key tips to achieve the best way to run.

The Importance of Good Running Technique

Good running technique is essential to avoid injuries and optimize the efficiency of our movements. Poor posture or incorrect movements can place excessive strain on muscles and joints, increasing the risk of injuries to the knees, ankles, hips, and back. Adopting good running form also allows us to use our energy more efficiently, resulting in better performance and endurance during training sessions.

Tips to Improve Your Running Technique

• Posture: Keep your body upright and aligned, avoiding excessive leaning forward or backward. Keep your shoulders relaxed and aligned with your hips.
• Cadence: Try to maintain a steady cadence, meaning the number of steps per minute. A higher cadence can reduce joint impact and improve efficiency.
• Foot Strike: Aim to land with your foot beneath your center of gravity, avoiding heel strikes. A soft landing on the midfoot provides better shock absorption.
• Arms: Keep your arms bent at about 90 degrees and swing them naturally, but avoid crossing them in front of your body.

Benefits of Running with Good Technique

Running with proper form offers many benefits, such as:

• Reduced Injury Risk: Good technique reduces stress on joints and muscles, lowering the risk of overuse injuries.
• Better Efficiency and Performance: Improved form allows for better energy economy and enhanced performance during long runs or workouts.
• Improved Endurance: Good running technique helps maintain energy and stamina throughout your run, enabling you to cover longer distances and improve cardiovascular capacity.

How to Improve Your Running Technique

• Video Analysis: Record yourself running and analyze your technique. This can help identify areas for improvement and allow you to adjust your posture and movements accordingly.
• Strength Training: Focus on strengthening key running muscles such as the quadriceps, glutes, and core to enhance stability and balance.
• Professional Guidance: A coach or specialized physiotherapist can provide personalized feedback and guidance to help you improve your running form.

A good running technique is essential for optimal performance and injury prevention. Follow these tips and seek professional advice to improve the way you run, enjoying a safer and more rewarding running experience as you work toward your athletic goals. Enjoy every stride and reach new heights!

Skiing is one of the most exciting and challenging winter activities, attracting people of all ages and skill levels. Gliding down majestic snow-covered mountains is a unique and thrilling experience, but it also carries certain risks. Ski-related injuries are something every skier wants to avoid, but with proper preparation and some practical advice, it is possible to enjoy the ski season safely.

Ski Injuries – Common Injuries and How to Avoid Them

Sprains and Muscle Strains: Falls or sharp turns can cause ligament sprains or muscle strains. The knees, ankles, and wrists are the most vulnerable areas. To avoid this, it is important to keep muscles strong and flexible through conditioning exercises before the ski season.

Fractures: Wrist, collarbone, and ankle fractures are common ski injuries, especially during violent falls or collisions with other skiers. Using proper ski equipment that is well maintained, as well as following safety rules on the slopes, can reduce the risk of fractures.

Knee Ligament Injuries: The anterior cruciate ligament (ACL) is particularly vulnerable in skiing. Avoiding sudden sharp turns and learning how to fall properly can help protect the knee ligaments. Additionally, keeping the leg and core muscles strong provides extra knee stability.

Dislocations: Joint dislocations, such as shoulder dislocations, can occur during falls or accidents on the snow.

Tips to Avoid Ski Injuries

• Physical Preparation: Before starting the ski season, it is important to work on strength and flexibility, especially in the legs and core. Good physical conditioning can help prevent many injuries.
• Proper Equipment: Make sure to use properly fitting and well-maintained ski equipment. Boots, skis, and bindings should be professionally adjusted.
• Warm-Up: Perform warm-up exercises before skiing to prepare your muscles and joints for intense physical activity.
• Know Your Limits: Be realistic about your skiing skills and limits. Do not attempt slopes beyond your level of competence.
• Slope Safety: Respect the safety rules on the slopes and keep a safe distance from other skiers. Always pay attention to signs and warnings on the trails.

Managing Ski Injuries

Despite all precautions, injuries can still happen. If you get injured while skiing, it is important to take appropriate steps to minimize damage and consult a healthcare professional if necessary. Here are some tips for managing ski injuries:

• Stop and Assess: If you feel pain or get injured while skiing, stop immediately and assess the severity of the injury.
• Rest and Apply Ice: Rest the injured area and apply ice wrapped in a towel for 15 to 20 minutes every hour to reduce inflammation.
• Compression and Elevation: Use an elastic bandage to compress the injury and elevate the affected limb to reduce swelling.
• See a Healthcare Professional: If the injury is severe or does not improve over time, consult a healthcare professional as soon as possible.

Skiing can be an exciting and rewarding experience, but safety should always be the priority. With proper preparation, suitable equipment, and knowledge to prevent and manage injuries, you can fully enjoy the winter on the snowy mountains with confidence. Ski safely and make the most of your mountain stay!