Racket sports are exploding in popularity – and paddle is leading the charge
Whether you’ve been curious about padel, tempted by pickleball, or returning to tennis after years away, one question comes up again and again in my clinic:
“Which sport is easiest on my knees, back, or shoulders?”
I’ve also noticed a real surge in people trying padel, both in clinics and socially. Patients often ask my opinion about which sport to try first, especially if they’ve struggled with pain or stiffness. As a physiotherapist, I see the same patterns repeatedly – certain sports naturally put more strain on your joints, while others are surprisingly gentle.
1. Padel: Social, Fun, and Surprisingly Joint-Friendly
Padel is booming… and for good reason. It’s fast, fun, and easier to learn than tennis – which already makes it more forgiving.
Why padel is easier on your knees
- The court is small, so you don’t accelerate or decelerate as aggressively.
- Movements are shorter, quicker, and more controlled – less twisting and fewer lunges.
- Doubles-only format means you’re covering less ground.
Great for:
Arthritic knees, early osteoarthritis, meniscal irritation, older adults, or anyone returning to sport after a break.
Why padel is easier on your back
- Rallies are shorter — less repeated flexing and rotating.
- Lateral movements are smaller and more predictable.
What about shoulders?
Overhead smashes are less forceful than tennis, making it a safer option if you’ve had:
- rotator cuff irritation
- frozen shoulder
- shoulder impingement
Overall: Padel is often the most joint-friendly racket sport.
2. Pickleball: Light, Low-Impact, and Great for All Ages
Pickleball mixes tennis, badminton, and table tennis. It’s especially popular with adults 40+ for being social, fun, and easy on the body.
Knees
- Smaller court = fewer sprints and direction changes.
- Lightweight paddles reduce upper-body load.
- Softer ball = reduced force on joints.
Back
- Less rotation or arching than tennis.
- Fast pace is gentle for most spines.
Shoulders
- Underhand serve dramatically reduces shoulder stress, making it ideal for those with rotator cuff or AC joint concerns.
Overall: Pickleball is the gentlest on the upper body, making it perfect for beginners or those returning from injury.
3. Tennis: Brilliant for Fitness – But Toughest on the Joints
Tennis is fantastic for coordination, cardiovascular health, and power – but it’s the highest-impact option.
Knees
- Hard direction changes, deep lunges, repeated deceleration, more court coverage.
Back
- Powerful serves and groundstrokes involve significant rotation + extension.
- Can aggravate discs, stiff lower backs, or facet joints.
Shoulders
- Overhead serves and smashes place high demands on the rotator cuff, biceps tendon, and AC joint.
Overall: Tennis is excellent for fitness but requires more from your joints and careful preparation if you have pain.
So… which should YOU choose?
Quick guide:
- Knee pain: Pickleball or Padel
- Back pain: Padel
- Shoulder pain: Pickleball
- Best full-body workout: Tennis
- Most social/fun: Padel
Top Tip for Readers Struggling with Pain
If you’ve experienced knee or back pain but don’t want to give up racket sports, start slowly and focus on strengthening the areas that matter most. Our Arthritic Knee Program and Pain-Free Back Program offer step-by-step guidance to help you protect your joints, reduce flare-ups, and enjoy sports safely.
How to Protect Your Joints in Any Racket Sport
Strengthen the key areas
- Glutes & quads (knees)
- Core & hips (back)
- Rotator cuff & scapular muscles (shoulders)
Even 2× weekly makes a massive difference.
Choose the right shoes
Lateral stability is key – especially for pickleball and padel.
Best Pickleball Shoes for Arthritic Knees: Stability and Cushioning to Keep You Playing
Warm up properly
5 minutes of mobility + dynamic movements reduces injury risk more than people think.
Build up gradually
Tissues adapt beautifully – increase volume slowly and safely.
Final Thoughts
All three racket sports are brilliant for health, confidence, and long-term fitness.
But if you want the gentlest option on your joints?
Pickleball and padel are clear winners – especially for knee, back, and shoulder issues.
And if you’ve been avoiding sport because of pain, stiffness, or lack of confidence, these modern, sociable racket sports might be the perfect re-entry point – especially now as more people are trying paddle and asking for guidance in-clinic.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
