Ouch! What really helps with muscle soreness after playing padel.

You gave it your all on the court yesterday and today every step feels like climbing Mount Everest? Welcome to the club of those plagued by muscle soreness! Padel, with its explosive sprints and quick stops, guarantees aching muscles. But don't worry, we have the best, scientifically-based tips to get you back in shape quickly.

What exactly is muscle soreness?

For a long time, it was thought that lactic acid (lactate) was to blame. Wrong! Muscle soreness is caused by tiny tears (microtraumas) in the muscle fibers, which occur due to unusual or very intense exertion. The pain you feel is the body's inflammatory response repairing these tears. But enough theory, what helps now?

Your 7-point checklist for rapid recovery

1. Prevention is key: The best tip against muscle soreness is to prevent it from getting so bad in the first place. A thorough warm-up and cool-down is not an option, but a must!
2. Hydration, hydration, hydration: Your muscles are made up of about 75% water. After the match, drink plenty of water or isotonic drinks to support the nutrient supply to your muscles.
3. Protein Power: Proteins are the building blocks of your muscles. A protein shake or a protein-rich meal (e.g., quark, chicken, lentils) within 1-2 hours after the match supports the repair processes. Learn more in our guide to nutrition for padel players .
4. Active recovery: Even if it's hard – don't just lie on the couch. Light exercise such as a walk, leisurely cycling or swimming the day after promotes blood circulation and helps to remove metabolic products.
5. Heat promotes blood circulation: A warm bath (preferably with magnesium), a sauna visit or a hot water bottle on the affected areas can relax the muscles and accelerate healing.
6. Gentle massages & foam rolling: A foam roller can loosen adhesions in the connective tissue and promote blood circulation. However, be gentle – with severe muscle soreness, too much pressure can be counterproductive.
7. Sleep: The most underestimated regeneration booster. During sleep, the body releases growth hormones that are essential for muscle repair. 7-8 hours is ideal.

Conclusion: Listen to your body.

Slight muscle soreness shows that you've challenged your muscles. Give your body the time and nutrients it needs to heal. With the right padel fitness and a good recovery strategy, you will get stronger each time.