# 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).

## 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


## 1-Mobilita’ quotidiana - caviglia

Numero Rep x Lato

### Workout

- 6 × 45s Soleus & Achilles Stretch
- 4 × 15 Banded Ankle dorsiflexion mobilization
- 6 × 45s Single-Leg Balance


## 2-Tend. R.  - SOLO 1 PRE PADEL

Leg Extension (Single-Leg) · Spanish squat

### Workout

- 5 × 45s Leg Extension (Single-Leg) - Machine
- 5 × 45-0s Spanish squat - Isometric
- 5 × 60s Wall Sit


## 3-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

- 6 × 8-12 Copenhagen Plank
- 6 × 12-15 Hip Adduction - Cable
- 3 × 8-10 Leg Curl - Stability Ball
- 6 × 10-12 Deadlift (Single-Leg Romanian)
- 6 × 15-0 Glute Bridge (Single-Leg)


## 4-Caviglia e polpaccio - forza

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

### Workout

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


## 5-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

- 3 × 5-10 Pull-Up
- 3 × 8-12 Decifit Push-Up
- 3 × 8-12 Inverted Row
- 6 × 15 Eccentric Wrist Extension
- 6 × 15 External Rotation - Resistance Band
- 3 × 30-0s Farmer's Hold


## 6-Core antirotazione

Plank (Shoulder Tap) · Dead Bug · Bird Dog

### Workout

- 6 × 8 Half Kneeling band woodchop 
- 3 × 10 Medicine Ball Throw (Overhead) - Medicine Ball
- 2 × 10 Pallof Press - Resistance Band
- 1 × 20 Dead Bug
- 1 × 20 Plank (Shoulder Tap)
- 2 × 10 Pallof Press - Resistance Band
- 1 × 20 Dead Bug
- 1 × 20 Plank (Shoulder Tap)
- 2 × 10 Pallof Press - Resistance Band
- 1 × 20 Dead Bug
- 1 × 20 Plank (Shoulder Tap)