Padel on the Gold Coast: health benefits and how to avoid injury

Health advice ·Published 17 October 2026 ·Reviewed 17 October 2026

Written by the Priceline Pharmacy Pacific Fair team. Reviewed by Jason Markey, BPharmSci, MPharm, Owner and Pharmacist, Ahpra registration PHA0001976405.

General health information from a registered pharmacist. It doesn’t replace advice from your own pharmacist or doctor. How we write and check our articles.

Padel is a racquet sport played mostly in doubles on a small, enclosed court, and Padel Australia calls it “one of the world’s fastest-growing sports”. It’s easy to pick up and social by design, and a game gets your heart rate up, which counts towards your weekly exercise. Like any racquet sport it has its injuries, most often to the elbow, knee, shoulder and lower back, so warm up, build up gradually and protect your skin on outdoor courts.

With new clubs opening across the Gold Coast, here’s a pharmacist’s guide to getting the most out of padel without getting hurt.

What is padel?

Padel Australia describes a court about one third the size of a tennis court, surrounded by glass walls and fencing. You play with a solid, perforated racquet that has no strings, and balls similar to tennis balls but slightly smaller and less pressurised. The serve is underarm, the ball can bounce off the glass walls and stay in play, and the scoring is the same as tennis.

The sport is growing fast. The International Padel Federation’s World Padel Report 2025 estimated more than 35 million players worldwide, with courts in 150 countries. InDaily reported in August 2026 that around 100,000 Australians play, according to Padel Australia, and that more than ten new clubs were expected to open across Brisbane, the Gold Coast and the Sunshine Coast within six months. Padel Australia’s Find a court page lists clubs by state.

What are the health benefits of padel?

Padel hasn’t been studied for long. A 2022 review found that the research so far is based on cross-sectional and observational studies, and noted that “the long-term benefits of regular padel practice for health are yet to be demonstrated”. Here’s what we do know.

• It gets your heart pumping. Studies of padel matches have recorded average heart rates of 140 to 160 beats a minute, around 70 to 80% of players’ maximum heart rate.
• It counts towards your weekly exercise. Australia’s physical activity guidelines recommend adults aged 18 to 64 do 2.5 to 5 hours of moderate activity, or 1.25 to 2.5 hours of vigorous activity, each week, plus muscle-strengthening activities on at least 2 days. Doing any physical activity is better than doing none, and there are separate guidelines for people aged 65 and over.
• Racquet sports are linked with a lower risk of early death. A British study that followed more than 80,000 adults for about 9 years found that people who played racquet sports such as tennis, badminton and squash had a 47% lower risk of dying from any cause during the study, and a 56% lower risk of dying from cardiovascular disease, such as heart disease and stroke, than people who didn’t. Padel wasn’t included.
• It’s social. Padel is usually played in pairs. A review of research on adults found that sport, especially club or team sport, is linked with better mental and social health than other forms of exercise, and researchers think the social side is a big part of the reason.
• It’s easy to start. With a smaller court, an underarm serve and walls that keep rallies going, Padel Australia says it’s “fun and easy to play right away”.

Most of this research shows links, not proof that the sport itself caused the benefit.

What are the most common padel injuries?

A 2023 systematic review found that injuries are common among padel players, and that most are tendon or muscle injuries rather than broken bones. The areas most often injured were:

• the elbow, the most frequently reported site, often from tennis elbow;
• the knee;
• the shoulder and lower back;
• other parts of the leg, with calf muscle strains, ankle sprains and heel pain from plantar fasciitis.

Tennis elbow causes pain on the outside of the elbow and weakness in the forearm, and it comes from repeated use of the wrist and arm. healthdirect says using the wrong equipment, such as a racquet that’s too big, and poor physical condition can contribute.

How can I avoid padel injuries?

The Better Health Channel’s advice for tennis applies to padel too:

• Warm up and cool down. Warm up and stretch before you play, and cool down afterwards.
• Build up gradually. Increase how often and how hard you play bit by bit, especially if you’re new to racquet sports or coming back after a break.
• Get some coaching. Lessons from a qualified coach help you learn good technique, with power coming from your legs, hips and trunk, not just your arm.
• Get advice on your racquet, especially if you’ve had arm or shoulder problems.
• Wear the right shoes for your feet and the court surface.
• Don’t play through an injury. Stop, get it treated, and don’t go back until you’ve fully recovered.

It’s also worth protecting your eyes. A padel ball can travel at up to 130 km/h on a smash, and eye specialists in Sweden have reported eye injuries from padel balls and recommend protective goggles.

Do I need to see a doctor before I start?

Most people can start straight away. Australia’s Adult Pre-Exercise Screening System suggests getting advice from a doctor or allied health professional before you start a new activity if you:

• have been told you have a heart condition, or have had a stroke;
• get unexplained chest pain or discomfort, at rest or during exercise;
• feel faint or dizzy, or lose your balance, during exercise;
• have had an asthma attack that needed immediate medical attention in the last 12 months;
• have diabetes and have had trouble controlling your blood sugar in the last 3 months;
• have any other condition that may need special consideration when you exercise.

The GPs at Help Medical, an independent general practice located inside our store, can help.

Sun and heat on outdoor courts

Plenty of Gold Coast courts are outdoors, although several of the new clubs have indoor courts. In Queensland, the UV index reaches 3 or higher every day, so Cancer Council Queensland says sun protection needs to be a priority all year round.

• Use all five SunSmart steps: sun-protective clothing, SPF50 or higher broad-spectrum, water-resistant sunscreen, a hat, shade between games, and sunglasses that meet Australian Standards.
• Apply sunscreen 20 minutes before you play, then reapply at least every two hours, and after sweating or towelling dry. Always read the label and follow the directions for use.
• Avoid the hottest part of the day. The Queensland Government recommends avoiding strenuous exercise between 11am and 3pm if possible, so book an early or late court, or play indoors.
• Drink water before, during and after you play.
• Know the signs of heat exhaustion, such as pale skin and heavy sweating, a fast, weak pulse, fast, shallow breathing, and feeling faint. Stop, move somewhere cool, lie down and sip water. Heatstroke is an emergency: call 000 if someone becomes confused, collapses or vomits, or has hot skin, which may be dry, although someone who’s been exercising may still be sweating.

Our guides to choosing between SPF30 and SPF50 and treating sunburn have more tips.

First aid for sprains and strains

Rolled an ankle or pulled a calf? healthdirect recommends RICE for the first 24 to 72 hours:

• Rest the injured area.
• Ice it with a cold pack for 15 to 20 minutes at a time, several times a day, never directly on your skin.
• Compress it with a bandage to help limit swelling.
• Elevate it above the level of your heart while you rest.

The Better Health Channel also advises avoiding heat, alcohol, running and firm massage of the area for the first 72 hours, as they can increase swelling.

See a doctor or physiotherapist if your symptoms aren’t getting better after a few days. Get urgent care if you can’t put weight on it or walk, you have extreme pain, swelling or a change in shape, or you think it might be broken or dislocated.

What to pack in your padel bag

• a water bottle;
• sunscreen and a hat;
• strapping tape and blister plasters;
• an instant cold pack and a compression bandage.

Our pharmacists can help you choose supports, strapping tape, cold packs, blister care and pain relief. Always read the label and follow the directions for use.

Picking up padel gear at Pacific Fair

Buying a racquet, balls or a bag online? Australian Padel Shop, an online padel store based on the Gold Coast, offers free click and collect from our store at Pacific Fair. Choose click and collect when you order, then pick it up from us.

When to see a pharmacist, physio or GP

Talk to our pharmacists about sun protection, strapping, supports, blister care and pain relief for minor aches and pains. Always read the label and follow the directions for use.

See a physiotherapist or GP if:

• pain or swelling isn’t getting better after a few days;
• elbow pain is getting worse, or tennis elbow hasn’t improved after 6 to 12 weeks;
• you have pins and needles or other changes in feeling in your arm or fingers.

Call 000 if someone has chest pain, trouble breathing or collapses, or shows signs of heatstroke.

Frequently asked questions

Is padel good exercise?

Yes. Studies have recorded average heart rates of about 70 to 80% of players’ maximum during padel matches, and regular games count towards Australia’s recommended weekly physical activity. Padel is usually less intense than tennis, which can make it a gentler place to start.

Is padel easier to learn than tennis?

Many people find it quicker to pick up. The court is about a third of the size, the serve is underarm, and the walls keep the ball in play for longer. Padel Australia says it’s “fun and easy to play right away”.

What is padel elbow?

It’s tennis elbow, a painful overuse injury of the tendons on the outside of the elbow, and the elbow is the most commonly injured area in padel studies. healthdirect says tennis elbow usually gets better on its own, but recovery can take 6 to 12 months. Resting your arm, ice packs and pain relief can help, and a physiotherapist can suggest exercises if it hasn’t improved after 6 to 12 weeks. If you use pain relief, always read the label and follow the directions for use.

Do I need to see a doctor before I start playing padel?

Most people don’t, but check with your GP first if you have a heart condition or have had a stroke, get chest pain (at rest or during exercise), feel dizzy or faint during exercise, have had asthma that needed urgent care in the last year, or have diabetes that’s been hard to control.

What should I do if I roll my ankle playing padel?

Stop playing, then rest, ice, compress and elevate it, and avoid heat, alcohol, running and firm massage for the first 72 hours. Get urgent care if you can’t put weight on it, and see a doctor or physio if it isn’t improving after a few days.

Taking up padel this summer? Pop in to Pacific Fair and ask our pharmacists about sun protection, strapping and first aid for your padel bag. No appointment needed.

This article is general information only and isn’t a substitute for personal advice from your doctor or pharmacist. Always read the label and follow the directions for use. If symptoms persist or you’re worried, talk to your pharmacist or GP. In an emergency, call 000.