Introduction
Padel is a fast-growing racket sport that blends elements of tennis and squash into a fun, sociable, and easy-to-learn activity. Played mainly in doubles on an enclosed court about a third the size of a tennis court, padel uses solid, stringless rackets and incorporates wall rebounds as part of the game, making it both strategic and dynamic [1,2].
Padel was invented in Mexico in 1969, since then padel has captured the attention of millions worldwide, with over 25 million players across 110 countries by 2023. Beyond its popularity, padel offers numerous health benefits. The sport provides a full-body workout, improves cardiovascular fitness, strengthens muscles, enhances coordination, and can be enjoyed by people of all ages and fitness levels. Its fun, social nature makes it an excellent physical activity for maintaining a healthy lifestyle while building connection with others-all with a low barrier to entry for new players [2,3].
The Science behind Padel
First let’s get into a brief explanation of physiology and unique aspect of padel science:
- Physiology and Performance Science Padel is characterized as a high- intensity intermittent exercise, involving repeated short burst of activity (average point duration: 10-15 seconds), rapid shot exchanges (average 8-10 strokes per point in professional play), and frequent accelerations and decelerations around the court [1]. Physical conditioning for padel centres on cardiovascular endurance, muscular strength (especially in the legs and upper body), agility and quick reaction times. Load monitoring of heart rate, lactate, and physical workload is increasingly common in elite training programs [2].
- Unique Aspects of Padel Science Padel-specific equipment design (racket balance, moment of inertia, ball pressure), and court features (glass and mesh walls) produce distinct tactical and technical demands not seen in other racket sports [3,4] The complexity of play requiring quick tactical decision making, teamwork and the use of all four court walls- adds unique scientific and strategic layers to the sport [1].
The Health Benefit of Padel
Padel offers a wide range of health benefits supported by recent scientific research:
- Improves cardiovascular health: Regular padel play enhances aerobic fitness, keeps heart rates in a moderate intensity range, and supports better cardiovascular function. This can lower the risk of heart disease and help manage blood pressure [1,6,7].
- Support weight management and body composition: padel can aid weight loss and improve body composition, due to consistent energy expenditure during play. Practitioners often show lower waist/hip ratios, reduced thigh skinfolds, and improved body fat profiles compared to sedentary peers [6-8].
- Strengthen muscle and bones: the sport’s multidirectional, dynamic movement help increase strength, particularly in the upper body, core, and legs. Regular participation is also linked to better bone density and muscular endurance [1,6,7]
- Boost coordination, balance, and agility: the unique structure of padel courts and gameplay enhances coordination, spatial awareness, and reflexes. Players develop improved balance, proprioception, and quick decision-making skills, which are valuable for daily activities and injury prevention [6,7].
- Promotes mental health and cognitive function: padel is strategic sport that fosters concentration, tactical thinking, and mental agility [1]. Padel play has been associated with increased self-confidence and reduced anxiety among participants. Emerging research suggest it may also stimulate biomarkers like brain-derived neurotrophic factor (BDNF), which supports brain health, particularly in women [6,9]
- Encourages regular physical activity: padel is accessible and social, making it enjoyable and sustainable for diverse age groups. As such, it effectively promotes an active lifestyle in populations that might otherwise be sedentary, including children, adolescents, and other adults [1,6,7].
- Other health effects: practicing padel align with the Word Health Organization’s recommendation for physical activity, contributing to the prevention of chronic conditions like cardiovascular disease, osteoporosis, obesity, and metabolic disorders [1,6].
Scientific reviews emphasize the need for further long-term and experimental research, but current evidence supports padel as a safe, effective, and inclusive sport for promoting comprehensive physical and mental health.
Now let’s discuss the more specific health benefits of padel:
- VO Max (Aerobic Capacity)
- VO max measures the maximum oxygen uptake and is a key indicator of cardiorespiratory fitness.
- For padel players, VO max values range from 38.4 7 mL/kg/min to 55.64 8.84 ml/kg/min, depending on gender, skill level, and age group. Elite and professional players tend toward the higher end of this scale, which is comparable to athletes in sports like tennis [1,5,10].
- During actual padel matches, the relative intensity typically stays below 50% of VO max, indicating most play is aerobic [10].
- Heart Rate Response
- Average Heart Rate (HR) During Play:
- Reported average HR for amateur players: 130-151 bpm, typically 68-74% of maximal HR [1,10].
- Top-level/ professional players: Similar or slightly higher, up to 1511bpm (about 76% of max HR) [11].
- Some studies report an overall mean HR of 139 ± 7 bpm during play.
- Maximum HR during matches in generally between 154-179 bpm (about 80-85% of HR max), indicating high exertion in intense rallies [1,10].
- HR Zone Distribution: padel is played largely in the aerobic zone: over 97% of gameplay for amateurs is below the aerobic threshold (VT), with less than 3% at higher intensities, confirming it is predominantly moderate cardiovascular [1,2,10].
- Average Heart Rate (HR) During Play:
- Calories burned during padel Calories expenditure varies with player weight, skill level, match intensity, and session duration:
- Recreational/beginner players: 300-400 calories per hour.
- Advanced/competitive players: 500-700 calories per hour; in intense matches or among heavier individuals, values can reach or exceed 800 calories per hour [12,13]
- Comparison to other activities Padel’s average intensity is lower than sports like squash or badminton but similar to doubles tennis, due to intermittent bursts of effort and frequent breaks [2]. Here’s the comparison:
- Padel: 400-600 kcal/hr
- Tennis: 500-700 kcal/hr
- Squash: 600-900 kcal/hr
- Walking: 200-3300 kcal/hr [12].
Key Scientific Insights
- Intermittent Nature: the mix of high-intensity rallies and low-intensity recovery periods keeps the cardiovascular system engaged without constant maximum effort.
- Predominantly aerobic: most of the time is spent in aerobic conditions, making it safe and suitable even for those looking for moderate- intensity exercise [1,11].
- Health Benefits: Regular participation improves aerobic capacity, cardiovascular health, coordination, and caloric expenditure, supporting overall fitness.
| Metric | Typical Values |
|---|---|
| VO2 Max | 38.4-55.6 mL/kg/min [1,5,10] |
| Average HR (bpm) | 130-151 bpm (68-74% HR Max) [1,10,14] |
| Max HR during matches | 154-179 bpm (80-85% HR Max) [1,10] |
| % Time Aerobic Zone | >97% below aerobic threshold (amateurs) [1,10] |
| Calories/hr (beginners) | 300-400 [12,13] |
| Calories/hr (advanced) | 500-700+ [12,13] |
| Typical MET range | 4,0 (light)-7.0 (intense) [13] |
Padel provides significant health benefits while being accessible to various fitness levels, making it an excellent choice for cardiovascular and overall health improvement.
The social benefit of padel compared to other sports
Mandatory Doubles Format: Fostering Teamwork, Communication, and Social Interaction
One of the defining characteristics of padel is its mandatory doubles format, every game is played with four people (two per team). This unique structure has significant social benefits:
- Teamwork: Success in padel requires constant collaboration and strategy between partners. Unlike many individual sports, players must communicate effectively, build trust, and coordinate movements to win points.
- Enhanced Communication: Rapid game dynamics mean partners often strategize in real time, promoting open verbal and non verbal communication during and between rallies.
- Social interaction: Playing in pairs ensures immediate social contact, making it easy to meet new people and forge friendships both during matches and in club environments [7,15,16].
Padel clubs often host social events and tournaments, turning courts into community hubs where relationships naturally develop, making the sport particularly appealing for anyone seeking connection.
Accessibility of Padel Compared to Other Sports
Padel is celebrated for its accessibility, attracting players of all ages and abilities:
- Easy to learn: The rules are straightforward, and the game can be picked up quickly, making it less intimidating for beginners compared to sports like tennis or squash [17-19].
- Low Physical Demand: The sport is less physically demanding than tennis or basketball, allowing people with varying fitness levels- including seniors to participate actively [20,21].
- Affordability and Court Availability: Padel court are less expensive to build and maintain than tennis or other large court sports. This economic advantage has accelerated the global spread and increased access for more communities [21,22].
- Inclusivity: Because of its inclusive nature, padel welcomes women, children, seniors, and those with different abilities equally [20,23].
Smaller Court Size: Creating an Intimate and Social Atmosphere
The smaller space in court size offers several social advantages [22,24,25] :
- Greater Proximity: Player are always close to each other, promoting more frequent social interaction, conversation, and shared experiences during play.
- Faster gameplay: The condensed court size and enclosed walls ensure the ball stays in play longer, resulting in dynamic rallies and a lively, engaging game for all participants, further encouraging collaboration and bonding.
- Community feel: The physical closeness is complemented by the culture of padel clubs, where people tend to gather before and after games, fostering a friendly and supportive community atmosphere [26,27].
| Aspect | Padel | Tennis/ Basketball/ Squash |
|---|---|---|
| Game Format | Mandatory doubles, always social | Often singles or team, less social |
| Accessibility | High (easier rules, less demanding) | Moderate to low ( more technical) |
| Court Size | Small, intimate (10x20m) | Larger, less intimate |
| Atmosphere | Community focus, intimate | More competitive, individualistic |
Padel stands out as a sport that not only promotes physical health but also powerfully supports emotional well-being, community building, and life-long friendships through its unique social structure [15,23,26].
Benefits of Group Exercise and Padel Tennis
Here are some of the benefits Group Teams in Padel:
- Group Exercise Boosts Positivity and Fulfilment
- Only 4% of people who exercise in groups say it feels like a chore, compared to 16% who work out alone.
- Exercising with friends increases positivity (54% vs.30%), fulfilment (27% vs 9%), and contentment (41% vs 35%) compared to solo exercise.
- Social Connections and Mental Health
- Group exercise, especially through sports like padel tennis, is linked with stronger social bonds and improved mental wellness.
- Nearly half (49%) believe exercising together fosters a strong bond, with over a quarter (27%) considering their sports club one of important places in their lives
- More than half (53%) say that belonging to a sports club or fitness community has greatly improved their physical and mental health.
- A standout Sport
- Padel tennis ranks among the happiest team sports, alongside five-a-side football and netball, surpassing activities like golf, cycling, and rugby in promoting social connection and happiness.
- The sport is praised for combining competition, teamwork, sociability and fun, making it both enjoyable and beneficial to well-being.
- Its popularity is rising, with support from celebrities such as David Beckham, Serena Williams, Tom Holland, Lando Norris, and Lionel Messi.
Group workouts appeal to people primarily for the company of others (47%) and the support and encouragement they provide (33%). Participants also value the humor and shared laughter (21%), escape from social media (27%), friendly competition (14%), and social rituals like post-exercise outings (16%).
Group fitness creates lasting relationships, with 15% of participants meeting their best friend through the fitness community, 14% finding valuable friendships, and 6% even meeting their life partner. As Andy Knee, CEO of PadelStars, notes, the social element of sports significantly contributes to happiness, positivity, and overall workout quality [28].
Injury Profile and Risk Assessments
Just like any other sport, there are always risk of injuries, below are the most common injuries in padel tennis:
- Elbow Injuries (Epicondylitis / “Tennis Elbow”)
- The elbow is the most frequently affected anatomical region largely due to repetitive overhead motions and backhand strokes [29,30].
- Tendinous and muscular injuries are typical with lateral elbow tendinopathy being very common [29].
- Lower Limb Injuries
- Ankle sprain are highly prevalent, often resulting from rapid changes in direction, awkward landings, and tripping on the court [30-32].
- Knee injuries, including patellar tendinopathy and meniscus tears, also occur frequently due to dynamic and lateral movements required in padel tennis [30,32].
- Calf muscle (triceps surae muscle) strains and ruptures can happen, especially during sudden acceleration or jumping [31,33].
- Shoulder and Wrist Injuries
- Tendinitis of the shoulder is caused by repetitive serving and overhead shots [31].
- Wrist and hand strains stem from gripping the racket and absorbing the impact of striking the ball [31].
- Back Injuries
- Lower back pain and less commonly disc injuries can result from twisting and bending movement [29].
| Metric | Value |
|---|---|
| Incidence rate (training) | 3 injuries per 1000 hours of padel training |
| Incidence rate (matches) | 8 injuries per 1000 padel matches |
| Career prevalence (range) | 60-95% |
| 8-12 month injury prevalence | 40-72% |
| Most common injury site | Elbow (followed by knee, shoulder, back) |
Women show higher prevalence and severity of padel injuries, particularly for ligament sprains and muscle strains, compared to men, who experience more muscular injuries. While younger players tend to develop overuse injuries due to intense training. Older players are more prone to chronic and recurrent strain injuries [33,34] .
Risk Assessments and Injury Management in Padel Tennis
- Risk Assessments in Padel Tennis
- Sport-specific movement
- Fast, lateral footwork, abrupt changes of direction, and continuous jumping create risk for acute injuries (e.g., sprains, muscle ruptures) [30, 35].
- Repetitive use and overuse
- High volumes of play without adequate rest increase tendinitis and muscular injuries, especially in the elbow and shoulder [29,36].
- Insufficient warm-up and conditioning
- Poor warm-up habits, inadequate flexibility, and low core strength elevate injury rates, especially in recreational and less experienced players [34].
- Equipment and surface
- Wrong racket selection (weight/grip), unsuitable footwear, and poor quality court surfaces may exacerbate injury risk [34,35].
- Demographic and lifestyle factors
- Poor sleep, high stress, prior injuries, poor nutrition, and smoking are associated with higher injury rates among padel players [34].
- Sport-specific movement
- Injury Prevention and Management
- Structured warm-up routines, balance exercises, and dynamic stretching can significantly reduce the risk of injury [34].
- Neuromuscular training (focusing on core stability and balance) is recommended for all levels.
- Equipment checks and wearing appropriate footwear are important for injury prevention.
- Both men and women benefit from injury awareness programs and proper recovery strategies, including rest, ice therapy and seeking professional advice when necessary [34].
| Injury Type | Prevalence | Primary Risk Factors |
|---|---|---|
| Elbow Tendinopathy | ~ 20% [31] | Repetitive strokes, poor technique |
| Ankle Sprain | Common [30-32] | Rapid direction changes, tripping |
| Knee Injuries | Not Uncommon [30] | Lateral movement, sudden stops |
| Shoulder Tendinitis | Frequent [31] | Overhead shots, lack of conditioning |
| Lower Back Pain | 14% [33] | Twisting/bending, wear core muscle |
| Calf Muscle Sprain/Rupture | 13% [33] | Overload from acceleration |
In summary, padel tennis carries a moderate to high risk of both acute and overuse injuries, with the elbow, ankles, knees, and shoulders being the most susceptible areas. Demographic, technical, and lifestyle factors and all influence injury risk. Comprehensive warm-up, player conditioning, technique coaching, and appropriate gear are effective strategies to reduce injury incidence in the sport [31,33].
Recommendations For Populations And Populations With Metabolic Disorders
Padel tennis is a predominantly aerobic racket sport, offers significant health benefits for the general population, especially those with metabolic disorders such as diabetes, hypertension and dyslipidemia [37]. With proper preparation and individualized adjustment, people with these conditions can safely enjoy padel and use it as an adjunct to health management.
- Diabetes
- Medical clearance: obtain a through medical evaluation before starting padel to assess cardiovascular and overall risk [38,39].
- Glycemic monitoring:
- Monitor blood glucose before, during, and after play, especially for those using insulin or at risk for hypoglycaemia
- Individual cases (like elite player Álex Ruiz) demonstrate that disciplined management, continuous glucose monitoring, and regular intake adjustments are key for safe participation [39].
- Preparation:
- Adjust carbohydrate intake based on activity duration and intensity. Bring quick-acting carbohydrates for emergency hypoglycaemia.
- Wear identification (e.g., bracelet) indicating diabetes status.
- Insulin/ Medication Adjustments: Consult with healthcare providers to adjust insulin or oral medication doses as necessary for increased activity.
- Hydration and Injury Preventions: maintain hydration and perform comprehensive warm-ups and cool-down to reduce injury risk.
- Hypertension
- Baseline assessment: Secure clearance from a healthcare practitioner, including evaluation of resting blood pressure and risk of complications [39].
- Exercise Intensity:
- Padel’s moderate aerobic demands are generally safe (typical play maintains 68-80% of max heart rate) [8,40].
- Begin at lower intensity if sedentary and increase volume/ effort gradually.
- Blood Pressure Monitoring: monitor before and after play; avoid starting matches if blood pressure is very high.
- Medication Management: be aware of medication that alter heart rate or sweat response. Consult with a doctor if uncertain.
- Environmental Caution: Avoid peak-heat matches to prevent excessive cardiovascular strain; acclimatize if playing in hot conditions [41]
- Hydration: Maintain fluid balance to counteract antihypertensive side effects and prevent dehydration
- Dyslipidemia
- Physical Activity Benefits: regular padel can help reduce triglycerides, increase HDL cholesterol, and improve overall lipid profile [39].
- Recommended Routines:
- Aim for 2-3 sessions per week, 60-120 minutes per session as tolerated [37,39].
- Both moderate-intensity aerobic and resistance components are beneficial.
- Diet and Weight Management: Pair padel with a balanced diet rich in complex carbohydrates, lean protein, and healthy fats for optimal cardiovascular and metabolic outcomes [39].
| Condition | Key Safety Tips/Adjustments | Padel Benefits |
|---|---|---|
| Diabetes | Monitor glucose, adjust intake meds, emergency carbs | Improved glycemic control |
| Hypertension | Lower initial intensity, monitor BP, avoid heat | Reduced BP, better fitness |
| Dyslipidemia | Frequent play, nutrition, strength +cardio mix | Improve lipid profile |
In summary, with individualized medical guidance and responsible self-management, padel tennis is a safe and effective option for individual with metabolic diseases. The emphasis should be on regular monitoring, gradual progression, and holistic lifestyle modification to maximize benefit and minimize risk [8,37-40].
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