When people think about racquet sports, tennis and squash often come to mind. However, padel is quickly becoming one of the fastest-growing activities in the United States. This dynamic sport combines the excitement of tennis with smoother, low-impact movements, making it ideal for players of all ages and fitness levels.
Unlike other racquet sports, padel emphasizes controlled swings and shorter rallies, which reduces stress on joints and muscles. These factors contribute to lower injury rates a 2022 study published in the Journal of Sports Medicine and Physical Fitness found that padel players experience significantly fewer overuse injuries than tennis players, especially in the shoulder and elbow regions.
One of the main reasons athletes are embracing padel is its reputation as a safer alternative. The smaller court, doubles format, and underhand serve lower the risk of common injuries such as shoulder strain, ankle sprains, and tennis elbow. Whether you’re just starting out or looking for a padel club in Doral, the game offers a competitive, social, and highly enjoyable experience.
In this blog, we’ll explore how padel reduces injury risk, the biomechanics behind safe play, and techniques to stay healthy while enjoying the sport.
Why Padel Is Considered a Low-Impact Racquet Sport
Padel is often described as a low-impact sport because of how the body moves on court. Unlike tennis, which requires powerful overhead serves and long sprints, padel emphasizes shorter rallies, controlled swings, and agile footwork. This combination reduces strain on the joints, especially the knees, shoulders, and lower back.
A defining feature is the use of a smaller, perforated racket that absorbs shock more effectively than traditional tennis rackets. According to a 2021 biomechanical analysis in Sports Biomechanics, padel rackets reduce vibration transmission to the arm by up to 40%, decreasing the risk of injuries such as tennis elbow.
Additionally, padel is played in doubles format by default. This shared court responsibility reduces the physical workload on each player, further lowering the stress on muscles and joints.
Comparing Padel Biomechanics With Tennis
Biomechanics play a critical role in injury prevention. In tennis, the serve and overhead shots place high stress on the shoulder joint. Repeated explosive motions often lead to rotator cuff injuries.
In contrast, padel’s underhand serve is a game-changer:
- Less shoulder torque
- Reduced elbow stress
- More efficient movement patterns
The smaller court also means players sprint less, which reduces the risk of hamstring pulls and ankle sprains. The biomechanics of padel favor fluid, controlled movements over forceful strikes, making it a more sustainable sport for long-term participation.
The Role of Smaller Courts and Softer Movements in Injury Prevention
Padel courts are about one-third the size of tennis courts, which promotes more compact and controlled movement. Instead of chasing deep baseline shots, players engage in fast-paced rallies that rely on quick reactions and smart positioning.
Because the ball can rebound off the walls, players reposition rather than lunge this helps minimize stress on the hips and knees. A 2023 European study on court-based sports noted that padel players exhibited fewer ACL-related injuries compared to squash or tennis athletes, largely due to this style of play.
The combination of a smaller court, slower ball speeds, and strategic wall play creates a safer environment while keeping the sport fun and competitive.
Key Techniques and Exercises for Safer Padel Play
Even though padel is safer than traditional racquet sports, proper preparation is still essential. Injuries can still occur without the right warm-up, conditioning, and awareness of safe play strategies.
Structured padel training programs help players improve agility, balance, and endurance while reducing the risk of strain. By focusing on movement mechanics and recovery, athletes can enjoy padel for years without unnecessary injuries.
Agility and Balance Drills to Support Joint Safety
To strengthen stabilizing muscles and protect joints, players should focus on these exercises:
- Lateral shuffle drills to mimic padel footwork
- Single-leg balance holds to build ankle stability
- Mini hurdle step-overs for quick reaction time
- Resistance band walks to support hip and knee joints
These drills replicate on-court patterns and are shown to lower injury incidence when practiced regularly.
Warm-Up and Recovery Strategies
A proper warm-up primes the muscles, joints, and nervous system for gameplay. Recommended routines include:
Pre-game:
- Dynamic stretches (arm circles, leg swings, torso twists)
- Short sprints and shuffle steps
- Gentle shadow swings
Post-game:
- Static stretching (hamstrings, shoulders, calves)
- Foam rolling to reduce muscle tension
- Ice packs for managing inflammation
Maintaining this play–recover–rest cycle is crucial to avoiding overuse injuries.
How Padel Supports Long-Term Physical Health
Padel isn’t just about reducing injury risk in the short term it also supports long-term physical health. Its low-impact nature makes it accessible to both younger athletes and older adults.
Benefits for Aging Athletes and Those in Rehab
For older adults or those recovering from injury, padel offers an ideal balance of activity and safety. The smaller court reduces overexertion, while doubles play allows people to stay active without pushing their limits.
Key benefits include:
- Improved cardiovascular endurance
- Gentle joint strengthening
- Active rehab opportunities for knee and shoulder injuries
These factors make padel a smart option for those stepping back into fitness after time off due to injury.
Mental Health and Confidence Boost
Padel also benefits mental well-being through:
- Stress relief from moderate exercise
- Social interaction via doubles format
- Confidence from achieving safe, consistent play
Urban Padel’s Competition Academy provides professional padel coaching that improves performance while prioritizing injury prevention, helping players feel more secure and motivated.
Common Padel Injuries and How to Avoid Them
While padel is safer than many other racquet sports, it’s not completely risk-free. Understanding common injury risks can help prevent them.
Risks to Watch For
- Ankle sprains from quick stops or missteps
- Elbow strain from repetitive swings
- Shoulder discomfort, though far less common than in tennis
These injuries are typically mild and preventable with strength training, proper technique, and adequate rest.
Smart Gear Choices
Your gear matters just as much as your technique:
- Use a lightweight racket with proper grip size
- Wear non-slip padel shoes made for synthetic turf
- Consider ankle braces or cushioned socks for added stability
Investing in the right gear not only enhances your game but also minimizes physical strain.
Stay Safe While Enjoying Padel
Padel has earned its place as one of the safest racquet sports thanks to its low-impact biomechanics, compact court, and controlled play style. It offers long-term health benefits for athletes of all ages whether you’re a beginner, transitioning from tennis, or recovering from an injury.
Urban Padel offers a safe and welcoming environment to learn, compete, and improve your skills. We invite you to try a padel class and experience the difference for yourself.
FAQs
Is padel safer than tennis for beginners?
Yes. The underhand serve, smaller court, and doubles format make padel less physically demanding and safer for new players.
Can older adults play padel without high risk?
What are the most common padel injuries?
Mild ankle sprains, elbow strain, and occasional shoulder discomfort. These are less frequent than in tennis or squash.
Do I need special shoes for padel?
Yes. Padel shoes offer grip for synthetic turf and help prevent slips and ankle injuries.
How can I recover quickly from minor padel injuries?
Rest, stretching, ice therapy, and a gradual return to play are the best approaches for fast recovery.
