Is Padel Hard on the Body? Truth About Injuries, Strain & Safety

Sports
June 27, 2025

As padel continues to explode in popularity across Europe, the Middle East, and now the U.S., more people are picking up a racket and stepping onto the glass-walled court. It’s fast, fun, and social—but a common concern among new and returning players is this: is padel hard on the body?

Whether you’re an active athlete, a weekend warrior, or someone returning to fitness after a break, knowing how a sport affects your body is crucial. You might be wondering if padel leads to joint stress, muscle strain, or nagging injuries over time—or if it’s actually a safer, more sustainable alternative to other high-impact sports like tennis or squash.

As someone with both coaching experience and a background in injury prevention for recreational athletes, I’ve seen firsthand how padel can both benefit and challenge the body—depending on how it’s played.

In this guide, we’ll take a deep dive into the question “is padel hard on the body?” by exploring its physical demands, common injury areas, and how to play safely. You’ll get insights from sports therapists, player testimonials, and fitness experts to help you understand whether nlpadel is right for your fitness level—and how to minimize risk while maximizing the fun.

Understanding the Physical Demands of Padel

Before deciding whether padel is hard on the body, it’s important to understand the kind of physical activity the sport involves. At first glance, padel might seem like a less demanding version of tennis—played on a smaller court, with underhand serves and walls that keep the ball in play longer. But don’t let its compact size fool you. Padel is dynamic, fast-paced, and loaded with rotational and lateral movement.

Movements You Use in Padel

Padel demands quick reflexes and short bursts of energy rather than long sprints. The most common movements include:

Lateral shuffling to cover the sides of the court
Forward lunges for low volleys and net play
Twisting and rotating the torso for shots off the wall
Explosive starts and stops, especially during rallies

These actions rely heavily on your ankles, knees, hips, core, and shoulders, making padel a full-body workout, especially during longer matches.

How Long Is a Typical Padel Match?

A casual padel match usually lasts between 45 minutes to 90 minutes, depending on the format and player skill. It’s shorter than most tennis matches, which often exceed 2 hours, but the action is nearly constant. The enclosed court keeps rallies alive, making padel more active per minute than tennis or even pickleball.

Is Padel More About Cardio or Strength?

Padel strikes a balance. You’ll certainly break a sweat, thanks to the cardio component of non-stop rallies. But you’ll also engage in functional strength work—core stabilization for balance, leg strength for quick pivots, and arm/shoulder engagement for overhead smashes and angled shots.

So, is padel hard on the body? It’s definitely a physical sport—but not in a punishing way. For most recreational players, it’s more forgiving than tennis or squash while still delivering a challenging workout that improves agility, coordination, and stamina.

Most Common Padel Injuries

While padel is considered lower-impact than many traditional sports, it’s not completely without physical risks. Like any fast-paced game involving repetitive movement, padel places stress on certain muscle groups and joints. Understanding the most common injuries can help you play smarter, prevent pain, and stay on the court longer.

1. Shoulder Strain and Rotator Cuff Overuse

Overhead smashes, lob returns, and wall rebounds all demand shoulder engagement—especially from the rotator cuff muscles. Without proper warm-up or technique, players may develop:

Shoulder impingement
Muscle fatigue or soreness
Tendon inflammation (tendinitis)

This injury is common in players who play frequently or come from a tennis background and instinctively overhit.

2. Elbow Pain (Padel Elbow)

Much like “tennis elbow,” padel elbow is a form of lateral epicondylitis caused by repetitive use of the forearm muscles. Because the racket has no strings, the vibrations can travel through the wrist and elbow more directly if technique is poor or the grip is too tight.

Symptoms:

Pain when gripping or lifting
Stiffness in the elbow joint
Weak forearm muscles

3. Lower Back Tightness

The twisting, turning, and low positioning of padel can put pressure on the lumbar spine. For players with weak core stability or poor posture, this can result in:

Muscle spasms
Disc irritation
Post-match stiffness

Proper posture, warm-ups, and core conditioning can reduce this risk significantly.

4. Knee and Ankle Strain

Padel courts require frequent lateral movement, sudden stops, and quick directional changes—putting stress on the knees and ankles, especially during defensive play or when stretching for balls off the glass.

Potential issues include:

Sprains and ligament strain (especially ACL or MCL in the knees)
Achilles tendon strain
Ankle rolls from poor footwork or slippery court surfaces

Wearing the right shoes and learning correct foot positioning dramatically lowers the risk of these injuries.

5. Overuse and Fatigue-Related Injuries

For players who play multiple times a week without rest, overuse injuries like tendon inflammation, stress on joints, and general muscle fatigue can occur. These are more common in older adults or individuals returning to sport after a long break.

So, Is Padel Hard on the Body Because of Injuries?

Not necessarily. Most padel injuries stem from lack of preparation, poor technique, or overplaying without recovery. With proper warm-up, awareness of movement patterns, and supportive gear, the risk of injury can be significantly minimized.

Padel is demanding—but not damaging when played mindfully. And for many, the fitness benefits far outweigh the manageable risks.

Is Padel Hard on the Body Compared to Other Sports?

To fully answer the question “is padel hard on the body?”, it helps to look beyond padel in isolation and see how it stacks up against other popular sports in terms of physical strain, joint impact, and injury risk.

Padel vs Tennis: Gentler on the Joints

Tennis, while elegant and exhilarating, is notorious for its physical toll—especially on the knees, shoulders, and lower back. Long-distance running, explosive serves, and extended baseline rallies lead to:

Higher impact on the knees and ankles
Greater chance of elbow and shoulder overuse
More intense cardiovascular strain

In contrast, padel is:

Played on a smaller court with shorter sprints
Easier on the shoulders due to the underhand serve
More forgiving on the joints thanks to slower-paced rallies and enclosed space

Verdict: If you’ve played tennis and are looking for a lower-impact alternative, padel is significantly easier on the body.

Padel vs Pickleball: Slightly More Demanding

Pickleball is widely known for being gentle and highly accessible, especially to seniors. It has:

A plastic, lightweight ball that travels slower
Less twisting and explosive movement
A more casual, social pace

Padel, while still accessible, is:

More physically demanding due to continuous movement and wall play
Played with a heavier ball and paddle
More intense on the knees and core due to defensive plays off the walls

Verdict: Compared to pickleball, padel is harder on the body, but also offers greater physical conditioning benefits—if played correctly.

Padel vs Running, Squash, or HIIT Workouts

Compared to running, padel is lower-impact and includes multidirectional movement rather than repetitive stress.
Compared to squash, padel is less explosive and has fewer full-court sprints.
Compared to HIIT, padel is more sustainable over time and less likely to cause injury from intensity spikes.

Verdict: Padel strikes a middle ground—engaging, calorie-burning, and cardio-friendly, but easier on the joints and tendons than most high-intensity sports.

What About for Beginners or Older Adults?

For beginners, padel is not hard on the body when approached correctly. Its forgiving court size, longer rallies, and underhand serving style make it ideal for people returning to fitness or looking for a fun way to stay active without risking injury.

For older adults, padel is often easier than tennis and more engaging than pickleball, especially when matches are paced appropriately.

Bottom Line:

Is padel hard on the body compared to other sports? Not really. In fact, for many players, it’s the perfect mix of intensity, fun, and low impact—challenging enough to build fitness, but not punishing to the body like more extreme activities.

Which Parts of the Body Are Most Affected in Padel?

To understand is padel hard on the body, it helps to zoom in on which body parts are most impacted by the sport’s repetitive motions, quick pivots, and court dynamics. While padel is generally low-impact, certain muscles and joints are more vulnerable—especially if you play frequently or use improper technique.

Here’s a closer look at the key areas affected during padel play:

1. Ankles: The Base of Every Movement

Padel involves sharp lateral movements, sudden changes of direction, and low stances. These movements put a lot of responsibility on the ankle joints for:

Stability during cuts and pivots
Quick reactions on volleys and drop shots
Managing balance during wall rebounds

Poor footwear or flat-footed movement can lead to rolled ankles or chronic joint stress. Supportive, grippy padel shoes are essential to minimize strain.

2. Knees: Under Pressure in Defensive Play

Knees absorb the load when lunging, squatting, and changing direction—movements that happen often in padel. Over time, this can stress:

Menisci (cartilage)
Patellar tendons
ACL/MCL ligaments (especially if posture is off)

Players with pre-existing knee issues should stretch thoroughly, strengthen their quads and hamstrings, and avoid sudden jerky movements to protect their knees.

3. Lower Back: The Core of Rotational Power

Padel relies heavily on trunk rotation—especially during smashes, lobs, and wall rebounds. If your core muscles are underdeveloped, the lower back tends to overcompensate, leading to:

Muscle tightness
Lumbar strain
Post-match soreness or spasms

Strengthening your abs, obliques, and glutes can greatly reduce this risk and improve control.

4. Shoulders: Repetition and Reach

Frequent overhead smashes and wall plays demand high mobility and strength from the shoulder joints, especially the rotator cuff muscles. Without warm-up and proper technique, you might experience:

Shoulder impingement
Tendinitis
Reduced range of motion over time

Using your legs and hips to generate power—rather than relying solely on your arm—can help protect the shoulder.

5. Wrists and Elbows: Repetitive Load Transfer

Because padel rackets don’t have strings, the impact travels directly through the wrist and elbow with every shot. Common conditions include:

Padel elbow (similar to tennis elbow)
Wrist soreness from flicking motions
Tendon strain due to overuse

Adjusting your grip pressure, string tension (for hybrid rackets), and stroke mechanics helps avoid long-term problems.

So, Is Padel Hard on the Body in These Areas?

It can be, especially if you overtrain, play with poor form, or skip warm-ups. But with the right preparation—like dynamic stretching, strength training, and technique correction—these stress points become manageable.

Most players who sustain injuries in padel do so not because the sport is inherently harmful, but because they ignore the body’s signals or skip the basics.

The truth is, padel doesn’t have to be hard on the body—as long as you approach it with awareness and preparation. Most padel-related injuries are preventable with smart training, good habits, and the right equipment.

Here’s how to stay safe, improve your performance, and enjoy long-term play.

1. Always Warm Up Properly

Jumping straight into a padel match without preparing your body is one of the easiest ways to get injured. A good warm-up should take 10–15 minutes and focus on:

Dynamic stretching (not static): arm circles, hip rotations, leg swings
Light cardio: brisk walk, jumping jacks, or shadow footwork
Joint mobility: wrist rolls, shoulder shrugs, ankle circles

This primes your muscles and joints for the fast, reactive movement padel requires.

2. Wear Proper Court-Specific Footwear

Your shoes matter. Regular running shoes or gym sneakers are not designed for lateral movement. Instead, wear padel or tennis-specific shoes with:

Strong lateral support
Non-marking, grippy soles
Cushioning for joint impact

This drastically reduces the risk of ankle rolls, knee pressure, and slipping on artificial turf or concrete.

3. Strengthen Supporting Muscle Groups

Many injuries happen when small stabilizer muscles are weak. To avoid strain on major joints, strengthen:

Core muscles (planks, Russian twists, bridges)
Glutes and hips (lunges, clamshells)
Rotator cuff (resistance band external rotations)
Forearms and grip (light dumbbell wrist curls)

A stronger body absorbs shock better and performs with less effort.

4. Learn and Use Correct Technique

Poor form is a major reason players experience discomfort or repetitive stress injuries. A few key things to remember:

Don’t overgrip the racket
Use your whole body—not just your arms—for power
Bend your knees when reaching low, instead of overextending your back
Avoid smashing too aggressively, especially if you’re not warmed up

Consider taking a beginner clinic or working with a certified padel coach to build clean mechanics early on.

5. Take Recovery Seriously

Even if you feel great after a match, recovery is where long-term injury prevention happens. Best practices include:

Gentle post-game stretching
Using ice packs on sore joints
Taking at least one rest day between matches
Getting regular sports massages or using foam rollers

This helps muscles heal, reduces inflammation, and keeps your joints healthy over time.

6. Listen to Your Body

If you feel pain—not just fatigue—during or after padel, don’t ignore it. Early signs of strain include:

Persistent soreness in the knees or lower back
Sharp pain during overhead shots
Wrist or elbow stiffness that lasts for days

Rest, cross-train, or seek professional assessment rather than pushing through discomfort. That’s how smart athletes stay in the game.

Conclusion of This Section:

Is padel hard on the body? It doesn’t have to be. With proper preparation, body awareness, and safe playing habits, padel can be one of the most joint-friendly and sustainable racket sports out there.

Is Padel Safe for Older Adults or People with Joint Issues?

As padel grows in popularity, more adults over 50—and even into their 70s—are picking up a racket. One of the most frequently asked questions by this age group is:
Is padel hard on the body, especially for people with bad knees, hip replacements, or chronic joint pain?

The short answer: Padel is safer than many sports, but still requires smart precautions.

✅ Why Padel Is Often Ideal for Older Adults

Padel’s unique features make it especially suitable for seniors or players managing joint health:

Small court size means less running and reduced impact on knees and ankles.
Underhand serve places less strain on the shoulder than tennis or squash.
Doubles play allows shared court coverage and slower pacing.
Wall rebounds keep the ball in play longer, reducing high-speed chases and minimizing sudden, jerky movements.

Many seniors report that padel gives them the exercise and competitive spirit they crave—without the injuries or recovery struggles they experienced with other sports.

🧠 Mental and Social Benefits

Beyond physical safety, padel offers tremendous mental and emotional value for older adults:

Boosts coordination and reflexes
Encourages social interaction, reducing isolation
Improves focus, strategic thinking, and reaction time

This combination makes padel not just low-impact—but also highly rewarding for long-term brain and body health.

⚠️ When to Be Cautious

That said, not everyone can jump into padel without considering medical history. You should consult a healthcare provider before playing if you have:

Recent hip or knee surgeries
Severe arthritis
Spinal disc issues or chronic lower back problems
Cardiovascular concerns or balance-related conditions

For these players, modifications or shorter match durations may be necessary.

🔧 Tips for Safe Play if You Have Joint Concerns

To make sure padel remains joint-friendly:

Wear shock-absorbing shoes with ankle support
Use a lightweight racket to reduce vibration and wrist stress
Play on softer courts (turf over concrete when possible)
Avoid sudden pivots—pivot with the whole body, not just the foot or knee
Stick to doubles matches to reduce movement load
Incorporate low-impact strength training to support knees and hips

🗣️ What Seniors Say About Padel

Many older players describe padel as a “sweet spot” sport:

“I gave up tennis because of my knees, but padel gave me the joy of playing again—without the next-day pain.”
– Aamir R., 64, Dubai

“It’s easy to pick up, but still makes me sweat. My doctor actually encouraged me to keep playing.”
– Linda P., 58, Barcelona

🔍 Final Word for Older Players

So, is padel hard on the body for seniors or those with joint issues?
Not if you play smart. In fact, it’s one of the few racket sports that welcomes aging bodies with open arms—while still delivering a fun, engaging challenge.

Benefits of Padel on the Body (When Played Right)

While it’s natural to ask, is padel hard on the body, what many players discover is the opposite: padel can actually improve your physical and mental health—when played mindfully. In fact, it offers a unique combination of low-impact movement and high-reward fitness benefits rarely found in other sports.

Here’s what happens when you play padel consistently and with good technique.

💪 1. Builds Full-Body Functional Strength

Unlike isolated gym exercises, padel engages multiple muscle groups at once. Every game strengthens:

Legs through lateral movement and squats
Core via twisting, balance, and shot preparation
Arms and shoulders from volleys, smashes, and defensive blocks

This type of functional strength is what supports everyday movement, improves posture, and prevents injuries—on and off the court.

🫀 2. Improves Cardiovascular Health

A single padel match keeps your heart rate in a steady, aerobic zone. Because of the continuous movement and quick point exchanges, players often burn 400–600+ calories per hour.

Regular play can help:

Lower resting heart rate
Improve circulation
Boost overall endurance
Reduce risk of heart disease and stroke

And since it’s fun, you’re more likely to stick with it long-term compared to traditional gym routines.

🧠 3. Enhances Coordination, Reflexes & Mental Agility

Because the court is enclosed and the walls are in play, padel demands fast decision-making. You have to read rebounds, position yourself quickly, and react in milliseconds.

This sharpens:

Hand-eye coordination
Reaction time
Spatial awareness
Strategic thinking

Padel trains your brain and body together, keeping you mentally sharp while staying physically active.

🤸 4. Increases Flexibility and Mobility

Diving for balls, bending for drop shots, and twisting for wall rebounds stretch your muscles naturally during every game.

When combined with a solid warm-up and post-match cooldown, padel:

Promotes hip mobility
Supports spinal flexibility
Enhances shoulder range of motion

This helps prevent stiffness and supports longevity—especially for aging players.

🧘 5. Supports Mental Health and Social Wellbeing

One often-overlooked benefit is how good padel is for your mind. Playing doubles creates connection, laughter, and friendly competition—all of which release endorphins and reduce cortisol.

Many players report:

Reduced stress and anxiety
Improved sleep
Better mood and motivation
A sense of belonging and routine

Unlike solo gym workouts, padel gives you the best of physical fitness and social interaction in one enjoyable package.

🟢 Bottom Line:

So, is padel hard on the body? If you overtrain, yes—but if you warm up, move smart, and play with intention, padel actually makes your body stronger, more mobile, and more resilient.

The key is not just to play—but to play right.

Final Verdict: Is Padel Hard on the Body?

After breaking down the movements, injury risks, safety strategies, and long-term benefits, we return to the core question:
Is padel hard on the body?

The answer: It depends on how you play—but for most people, the answer is no.

Padel can be demanding, especially for the knees, back, or shoulders. It requires lateral movement, quick reflexes, and rotational force. But when compared to sports like tennis, squash, or even high-impact gym workouts, padel is far more forgiving—especially if you prepare properly.

For beginners, older adults, and casual athletes, padel provides a low-barrier entry point into regular physical activity. With the right footwear, good technique, and attention to recovery, the game actually promotes:

Joint strength
Improved flexibility
Better cardiovascular health
Reduced stress and injury risk over time

Even players with past injuries or limited mobility can often participate safely, especially in doubles matches or modified formats. And for those seeking a competitive edge, padel offers a complete workout without the heavy pounding or long-distance running required in more traditional sports.

✅ Who Should Be Cautious?

If you’re managing existing conditions like arthritis, herniated discs, or recovering from surgery, you’ll want to take extra precautions. But with medical clearance and smart pacing, padel is still a viable and enjoyable option.

💬 Final Thought

So, is padel hard on the body?
Only if you ignore the fundamentals.
With good technique, proper warm-ups, and a balanced approach, padel is not only safe—it’s one of the most body-positive and sustainable racket sports out there.

For most players, padel builds the body more than it breaks it down.

Q1: Can you play padel if you have bad knees?

Yes—many players with mild to moderate knee issues play padel safely. The smaller court and doubles format reduce high-impact movement. However, you should wear joint-supportive shoes, strengthen your quads and glutes, and avoid sudden stops or pivots. Talk to a physio if you have a history of ACL or meniscus injuries.

Q2: Is padel harder on the body than tennis?

Generally, no. Padel involves less court coverage, uses underhand serves, and relies more on control than power. These factors make it easier on the knees, shoulders, and elbows than tennis. For most recreational players, padel is considered a safer, lower-impact alternative.

Q3: What part of the body gets sore after padel?

Common post-game soreness is felt in the quads, calves, lower back, and shoulders. Beginners may also feel fatigue in the forearms and wrists. Proper warm-up, stretching, and strengthening routines can help prevent muscle soreness over time.

Q4: Is padel safe for seniors?

Yes. Padel is widely played by people over 50 and even into their 70s. The sport is low-impact, promotes balance and coordination, and can be played at a comfortable pace. Seniors should focus on safe footwork, joint-friendly gear, and recovery between matches.

Q5: Can padel help you lose weight or get in shape?

Absolutely. A typical padel match can burn 400–600 calories per hour, build lean muscle, and improve cardiovascular endurance. It also strengthens the core, improves flexibility, and encourages consistency due to its social and enjoyable format.

Q6: Should I avoid padel if I have a herniated disc or back pain?

Not necessarily. If you have lower back issues, padel can still be safe if you play mindfully. Focus on:

Strengthening your core
Avoiding aggressive twisting
Warming up properly
Playing at a slower pace
Always consult your healthcare provider before returning to court.

Q7: Is padel hard on the body for beginners?

Padel is beginner-friendly and less punishing than other sports. However, poor form or overplaying without recovery can cause strain. Learning correct technique early—especially footwork and grip—can prevent discomfort as your body adjusts.

Q8: How often can I play padel without hurting my body?

Most healthy adults can safely play 2–4 times per week, especially if they take time to rest and recover. Beginners should start with 1–2 sessions weekly and increase frequency as their conditioning improves. Watch for signs of fatigue or joint stress.

Q9: Is padel a low-impact sport?

Yes. Padel is generally considered low to moderate impact, especially compared to sports like running or basketball. It involves quick, controlled movement over short distances, making it ideal for people looking for a gentler path to fitness.

Q10: What’s the best way to avoid injuries in padel?

Always warm up properly
Wear proper court shoes
Strengthen supporting muscles (core, knees, ankles)
Use correct form and racket grip
Allow time for rest and recovery

Following these basics makes padel much easier on your body and helps you stay active for years.

Is padel hard on the body?