Padel after 50: racket, shoes and tips to avoid injury
Published on 6 November 2026 · by Luca Bicchieri, PadelMetrix
Padel is one of the best sports for people over 50: it's played in fours, the court is small, the ball slows down off the walls and rallies are built more with your head than with strength. To keep playing for years without getting hurt, three things matter: a light, soft racket, the right shoes and a proper warm-up.
The most common injuries after 50
A Spanish study of 131 players aged 50 to 66 (average age 57) recorded the most common problems: elbow in 29.8% of players, lower back in 27.5%, knee in 22.9%, calf ("tennis leg") in 22.1% and shoulder in 20.6% (Castillo-Lozano, Rev. Andal. Med. Deporte 2015). In the upper limbs overuse problems such as tennis elbow prevail; in the legs, acute ones such as sprains.
A 2026 review lists as prevention strategies a proper warm-up, a gradual increase in load, stability and proprioception exercises and suitable equipment (Sadok et al., Quality in Sport 2026).
The right racket
- Light: 340–355 g is a good starting point; read the guide to racket weight.
- Round or teardrop: more forgiving on off-centre hits and less demanding on strength (see shapes).
- Low balance and soft core: less vibration on elbow and shoulder. If you've already had tennis elbow, read the dedicated guide.
- No "pro" rackets: stiff, heavy diamonds strain the arm without any benefit if you don't hit very hard.
Light, forgiving rackets from our database
- Adidas RX Series Light 2026 — 310–330 g · teardrop · beginner / intermediate · €120
- Head Radical Team Light 2026 — 340 g · round · beginner / intermediate
- Tecnifibre Curva Team 2026 — 345 g · teardrop · intermediate
- Head Bolt 2026 — 350 g · teardrop · beginner / intermediate · €89.95
- Head Vibe 2026 — 350 g · teardrop · beginner · €89.95
- Siux Tsunami Go Hybrid Air 2027 — 340–360 g · teardrop · intermediate
- StarVie Kyra 2027 — 340–360 g · round · beginner · €98.90
- Adidas Cross It Team Light 2026 — 345–360 g · round · beginner / intermediate · €180
Tips for playing without getting hurt
- Warm up for 10 minutes before going on court: shoulders, wrists, calves and some side-to-side movement.
- Build up gradually: two matches a week consistently is better than many matches in a few days.
- Padel shoes, not running shoes: you need a sole suited to the court and lateral support (see the shoe guide).
- Let the walls do the work: in padel you don't need to chase every ball; often you can wait for it after it bounces off the glass.
- Listen to your body: elbow or calf discomfort that comes back every match should be seen by a doctor or physiotherapist.
If you're just starting out, begin with the rules explained simply.
In the quiz you can mention elbow or shoulder problems: we'll suggest light, soft-feeling models.
Find your racket
Sources: Castillo-Lozano, Rev. Andal. Med. Deporte 2015; Sadok et al., Quality in Sport 2026. This article is not a substitute for medical advice.
Frequently asked questions
Can you start playing padel after 50?
Yes: it's played in fours, the court is small and rallies need more technique than strength. Start with a light racket and build up gradually.
What's the most common injury in players over 50?
In a study of 131 players aged 50 to 66, the elbow (29.8%), followed by lower back, knee, calf and shoulder.
Which racket should I use after 50?
Light (340–355 g), round or teardrop, with a low balance and soft core.
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