# Ginocchio dx - prevenzione padel

Entesite del legamento rotuleo destro (diagnosi ortopedica 11/08/2026, in fase di miglioramento). Obiettivi: carico eccentrico progressivo sul tendine, mobilità di caviglia, prevenzione infortuni specifici del padel.

Evitare inizialmente: squat profondi, salti, corsa. Consentiti: nuoto, bici con marce leggere.
Padel ridotto a 1x/settimana fino a nuova valutazione.

STOP immediato: dolore in aumento, versamento, scatto/blocco/cedimento.

La progressione eccentrica va concordata con il fisioterapista (FKT prescritta).

## Padel - Forza Rotazionale

Half-Kneeling Cable Woodchop · Pallof Press · Half-Kneeling Thoracic Rotation · Medicine Ball Throw (Overhead)

### Workout

- 2 × 3-10 Half-Kneeling Cable Woodchop
- 2 × 3-10 Pallof Press - Resistance Band
- 2 × 2-10 Half-Kneeling Thoracic Rotation
- 1 × 3-10 Medicine Ball Throw (Overhead) - Medicine Ball


## Footwork - Fase 3 NON INIZIARE

Split step · Jump (Box) · Standing Broad Jump · Bound (Lateral) · Cone Hop (Single-Leg, Lateral) · Lateral Shuffle · Reactive change of Direction

### Workout

- 1 × 3-15 Split step
- 1 × 4-5 Jump (Box)
- 1 × 4-5 Standing Broad Jump
- 2 × 3-6 Bound (Lateral)
- 2 × 3-8 Cone Hop (Single-Leg, Lateral)
- 1 × 4-20s Lateral Shuffle
- 1 × 4-20s Reactive change of Direction


## Mobilita’ quotidiana - caviglia

Numero Rep x Lato

### Workout

- 2 × 2-15 Talar Glide
- 2 × 3-45s Soleus & Achilles Stretch
- 2 × 2-45s 	Gastrocnemius Stretch
- 1 × 1m Knee to wall dorsiflexion Test


## Tendine Rotuleo - eccentrico

Leg Extension (Single-Leg) · Spanish squat

### Workout

- 1 × 5-45s Leg Extension (Single-Leg) - Machine
- 1 × 5-45s Spanish squat - Isometric


## Anca e Glutei

Copenhagen Plank · Hip Adduction · Side plank with hip abduction · Glute Bridge (Single-Leg) · Deadlift (Single-Leg Romanian) · Eccentric lying leg curl · Single-Leg Balance

### Workout

- 2 × 3-10 Copenhagen Plank
- 2 × 3-15 Hip Adduction - Cable
- 2 × 3-12 Side plank with hip abduction
- 2 × 3-15 Glute Bridge (Single-Leg)
- 2 × 3-12 Deadlift (Single-Leg Romanian)
- 1 × 3-6 Eccentric lying leg curl
- 2 × 3-45 Single-Leg Balance


## Caviglia e polpaccio - forza

Single-Leg Bent-Knee Calf Raise · Single-Leg Standing Calf Raise · Tibialis Raise

### Workout

- 1 × 4-20 Single-Leg Bent-Knee Calf Raise
- 1 × 3-15 Single-Leg Standing Calf Raise
- 1 × 3-25 Tibialis Raise


## Spalla, gomito e polso

Eccentric Wrist Extension · Cable Shoulder External Rotation · Prone Y-T-W · Parallette Push-Up · Lat Pulldown · Cable Row (Seated) · Cable Biceps Curl · Triceps Pushdown · Dumbbell Wrist Curl · Radial and Ulnar Deviation · Farmer's Hold

### Workout

- 2 × 3-15 Eccentric Wrist Extension
- 2 × 3-15 Cable Shoulder External Rotation
- 3 × 3-10 Prone Y-T-W - Body Only
- 1 × 3-10 Parallette Push-Up
- 1 × 3-10 Lat Pulldown
- 1 × 3-10 Cable Row (Seated) - Cable
- 1 × 3-12 Cable Biceps Curl
- 1 × 3-12 Triceps Pushdown - Cable
- 1 × 2-15 Dumbbell Wrist Curl
- 2 × 2-15 Radial and Ulnar Deviation
- 1 × 3-30 Farmer's Hold


## Core antirotazione

Plank (Shoulder Tap) · Dead Bug · Bird Dog

### Workout

- 1 × 1-20 Plank (Shoulder Tap)
- 2 × 1-10 Dead Bug
- 2 × 1-10 Bird Dog