A sport that’s easy to access
One of the most attractive aspects of padel is how accessible it is. The game is usually played in doubles on a smaller, enclosed court – about a third the size of a tennis court. The solid, stringless racket is easier to handle than a tennis racket, and because serving is underarm and rallies tend to last longer, beginners can pick up the game quickly and enjoy it from day one.
Unlike some other racket sports, padel has a relatively low barrier to entry. There’s no steep learning curve, and the compact court encourages strategic play and reflexes rather than power – making it ideal for people of all ages and fitness levels.
Health benefits of padel
From a clinical perspective, padel offers a range of physical and mental health benefits:
• Cardiovascular fitness: The stop-start nature of the game, combined with frequent bursts of movement, is excellent for heart health and aerobic capacity.
• Musculoskeletal conditioning: Padel works multiple muscle groups, especially in the lower limbs, core, and upper body, improving strength, agility, and balance.
• Cognitive benefits: Like all racket sports, padel sharpens hand-eye coordination, reaction time, and mental alertness.
• Mental wellbeing: As with most physical activity, padel triggers the release of endorphins, helping to reduce stress and support mental health. The social nature of the sport also fosters connection and belonging—key pillars of long-term wellbeing.
• Furthermore, there is growing evidence that participation in racket sports may be associated with increased life expectancy and lower all-cause mortality, likely due to the combination of physical exertion and social interaction
The Social Side of Sport
Padel is inherently social. Because it’s played in doubles, every match brings four people together. Clubs often host group sessions, leagues, and tournaments, making it an ideal sport for those looking to combine fitness with community. In my practice, I often recommend padel to patients who are looking to re-engage with physical activity in a low-pressure, enjoyable environment.
What About Injuries?
Like any physical activity, padel does carry a risk of injury – particularly if players increase their training volume too quickly or return to sport after a period of inactivity. The most common injuries include:
• Lateral extensor tendinopathy (tennis elbow)
• Rotator cuff strains
• Calf or Achilles tendon injuries
• Lower back stiffness or strain
• Falls onto upper limbs, twisting lower limb joint injections
Fortunately, many of these injuries are preventable. A proper warm-up, progressive loading, appropriate footwear, and good technique are key. I also advise regular mobility and strength work to reduce the risk of overuse injuries, particularly for those playing several times per week.
