Padel has rapidly grown in popularity around the world, particularly among women. It’s celebrated for its social, fitness, and mental health benefits, but like any sport, it also comes with risks. Understanding both sides helps women maximize benefits while minimizing harm.

Pros of Padel for Women

1. Accessibility and inclusivity
   Padel courts are smaller than tennis courts, and the game involves less powerful strokes and shorter sprints. This makes it easier for beginners and for those who may not have trained in racquet sports before. Many women report they can pick up padel quickly.

2. Physical fitness & health benefits
   Playing padel demands constant movement, agility, coordination, and reflexes. It improves cardiovascular fitness, muscular endurance, and flexibility. Matches typically burn a good number of calories, contributing to weight management and overall health.

3. Mental health, stress relief & empowerment
   The combination of physical activity, strategy, social interaction, and competition in padel offers psychological benefits. It can reduce stress, improve mood, build confidence, and foster a sense of achievement. Many women find a strong sense of community and empowerment from their padel involvement.

4. Social connection and community
   Padel is usually played in doubles, which enhances teamwork and social interaction. Clubs and sessions often become spaces for friendships, support, and belonging. This aspect is particularly valued by women, especially in contexts where finding socially acceptable, safe, and fun physical activity can be challenging.

5. Lower impact than some high-impact sports
   While padel involves sprints, jumps, and direction changes, it is generally considered lower impact compared to some sports like long-distance running or high-intensity contact sports. The smaller court size and emphasis on strategy rather than raw power help reduce continuous high loads on joints.

Cons / Risks of Padel for Women

1. Injury risk, especially musculoskeletal
   Because padel involves rapid lateral movements, frequent changes of direction, overhead strokes, and repeated impact, there is notable risk of injuries: ankle sprains, knee strains, shoulder, elbow or wrist issues. Women report injuries often in upper limbs (elbows, shoulders) and lower body (ankles, knees).

2. Overuse and repetitive strain
   Repeated strokes (volleys, smashes, wall-rebounds) can lead to tendonitis, tennis elbow, or chronic joint stress if technique is poor, rest inadequate, or conditioning low.

3. Demand on strength & endurance
   For more competitive or frequent players, padel’s intensity requires good baseline strength, agility, and cardiovascular fitness. Without gradual buildup, women (or anyone) risk fatigue, burnout, or injury.

4. Equipment and technique dependency
   Poor footwear, suboptimal racquet weight or grip, inadequate warmup, or bad technique can exacerbate risk. These are common contributors to injury, especially among beginners.

5. Gender differences in injury incidence
   Some studies suggest women players have a higher incidence of certain types of injuries (ligament sprains, elbow/tendon injuries etc.), possibly due to anatomical, strength, or hormonal differences. Awareness and preventive conditioning are important.

Practical Recommendations

• Always warm up properly (dynamic stretches, mobility drills) before playing.

• Use proper, well-fitting equipment: appropriate racquet grip/weight, supportive shoes.

• Strengthen supporting muscles (core, ligaments, arms/shoulders, legs) to handle sport demands.

• Ensure rest days and variation in intensity to avoid overuse.

• Consider professional coaching or technique training to avoid bad habits.

Conclusion

Padel offers many benefits for women: fitness, social connection, mental health, empowerment, and relatively accessible ease of entry. However, these benefits come with risks—especially injury and overuse—that must be managed with good preparation, technique, and recovery. For women interested in padel, balancing enthusiasm with care leads to more sustainable enjoyment and performance.

References:

1. Assessing the Spread of the Sport of Padel and the Prevalence and Causes of Injuries Among Padel Players. MDPI Healthcare. MDPI

2. Gender Differences in Physical Fitness Characteristics in Professional Padel Players. International Journal of Environmental Research and Public Health. MDPI

3. Incidence of Upper Body Injuries in Amateur Padel Players. PubMed. PubMed

4. Padel-related Injuries: Prevalence and Characteristics in Chilean Amateur Players. BMC Sports Science, Medicine and Rehabilitation. BioMed Central

5. Common Injuries in Padel and How to Prevent Them — Padeltonic.com. padel.tennistonic.com

6. Top 5 Benefits of Padel for Women: Fitness, Fun & Female Empowerment — Empower Padel.