Racket Sports: Padel, Tennis, Squash and Badminton

The basic idea is straightforward. The court is divided by a net, and players hit the ball over the net and inside the lines. You score points when your opponent cannot return the ball fairly. Games build into sets, and sets into a match — but for social play, you can simply rally and keep score however you like.

Singles is one against one and covers the most ground. Doubles is two against two on a slightly wider court, involves far less running, and is how most club and social tennis is played in Britain.

Equipment: a strung racket, tennis balls, comfortable clothing and trainers with good grip. Softer, lower-compression balls are often used for beginners and children because they travel more slowly and are easier to hit.

Surfaces: most public courts in the UK are hard (tarmac or acrylic). You may also find artificial grass, clay and indoor carpet. Hard courts are quick to dry and low maintenance; clay is gentler on the joints but less common.

Starting out: look for adult beginner courses, cardio-style sessions, pay-and-play council courts, or free and low-cost community sessions. Group coaching is usually cheaper than one-to-one lessons and tends to be more sociable. The Lawn Tennis Association lists venues, coaches and sessions across the country.¹

Padel is normally played as doubles on an enclosed court roughly a third of the size of a tennis court, surrounded by glass and mesh walls. It has grown very quickly in Britain, and is supported here by the Lawn Tennis Association.²

Rackets and balls: padel rackets are solid, with no strings and a perforated face, and have a wrist strap. The balls look like tennis balls but are slightly lower in pressure, so they bounce a little less.

The walls: this is the biggest difference from tennis. After the ball bounces on the floor, it can come off the glass and still be played. Rallies therefore last longer, and clever, softer shots often beat raw power.

How it differs from tennis: the serve is underarm and below waist height, the court is smaller so there is less running, scoring is the same as tennis, and beginners usually manage a proper rally within their first session.

Padel is played at dedicated padel centres, many tennis clubs and a growing number of leisure sites. Courts are normally booked by the hour and shared between four people.

Squash is played inside an enclosed four-walled court, usually by two people, who take turns hitting a small rubber ball against the front wall. Because you share the same space, there are clear rules about giving your opponent a fair view and swing.

It involves quick movement, sudden stops and frequent changes of direction, so it is demanding on the heart, lungs, knees and ankles. Rallies are short and intense. Many people find a 40-minute game plenty.

Beginner sessions: many clubs and leisure centres run introductory or “squash for all” style sessions, racketball or squash 57 (a slightly slower version with a bigger ball), and box leagues that match you with players of a similar standard. England Squash lists clubs and beginner opportunities.⁷

Footwear and eye protection: wear proper non-marking indoor court shoes with good side support — running shoes are not designed for sideways movement. Protective eyewear is strongly recommended, and is required for juniors in many settings, because the ball is small, hard and fast.

Badminton is played indoors on a marked court with a net, using light rackets and a shuttlecock rather than a ball. You score a point when the shuttle lands in your opponent’s court or they cannot return it fairly.

Singles uses a long, narrow court and involves a lot of covering. Doubles uses the wider court, is faster at the net and is the most common social format.

Equipment: a light racket, shuttlecocks (plastic ones for casual play, feather ones for club and competitive play), and non-marking indoor shoes. Most sports halls and leisure centres have courts to hire by the hour.

Intensity is up to you. There are relaxed social clubs, “no-strings” style pay-and-play sessions, over-50s and beginner groups, and leagues for those who want faster, competitive play. Badminton England can help you find local options.⁵

Regular physical activity is good for most people. NHS guidance suggests adults aim for at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, plus strengthening activities on two days a week.⁸ Racket sports can contribute to that.

Depending on how you play, they may help with:

• general fitness, and heart and lung health
• balance, coordination and reaction time
• leg, arm and core strength
• maintaining a healthy weight alongside other lifestyle changes
• social contact, which matters for many people as much as the exercise
• mood and mental wellbeing, and a break from everyday worries

We cannot promise particular health outcomes, and no sport prevents or treats illness on its own. What we can say is that being more active, in a way you enjoy and can keep up, is generally worthwhile — and enjoyment is usually what keeps people going.

• Warm up first. Five to ten minutes of gentle movement, easy rallies and some shoulder, hip and ankle mobility before you play properly.
• Begin gradually. One or two shorter sessions a week is a sensible start. Sudden jumps in how hard or how often you play are a common cause of injury.
• Drink water before, during and after play — indoor halls and enclosed courts get hot.
• Wear suitable footwear. Non-marking indoor court shoes for badminton, squash and indoor tennis; proper court shoes outdoors. Good grip and side support reduce ankle and knee injuries.
• Learn the technique. A few group sessions with a qualified coach can prevent months of elbow or shoulder trouble, and make the game much more fun.
• Allow recovery. Leave rest days between hard sessions, cool down gently, and do not play through pain that is getting worse.
• Check first if you are unsure. If you have a heart or lung condition, joint problems, dizziness, or you are pregnant or recovering from illness or surgery, speak to a GP, practice nurse or physiotherapist before starting.

Most racket-sport injuries are minor and settle with sensible care. The usual ones are:

• Muscle strains — calf, hamstring, thigh or groin, often from lunging or sprinting cold.
• Sprains — most commonly the ankle, from turning or landing awkwardly.
• Elbow pain — “tennis elbow” on the outside of the elbow or “golfer’s elbow” on the inside, usually from repeated gripping and hitting.¹¹
• Shoulder pain — from serving and overhead shots.
• Knee pain — from repeated bending, twisting and stopping.
• Back discomfort — from twisting, reaching and serving.
• Blisters and sore hands — from new shoes or a worn grip.

For a fresh strain or sprain, NHS advice is to rest the area, use ice wrapped in a cloth for up to 20 minutes every few hours in the first days, support and gently raise the limb, and avoid heat, alcohol and vigorous massage early on.¹⁰ A pharmacist can advise on pain relief.

Stop playing and get advice if pain is severe, if you cannot put weight on a leg, if a joint looks out of shape or swells rapidly, if pain keeps returning every time you play, or if it is not improving after a couple of weeks. Contact a GP, physiotherapist, pharmacist or NHS 111 for guidance.¹²

Racket sports are not only for the young. NHS guidance for older adults encourages regular activity, including things that improve strength and balance.⁹ Options that many people find manageable include:

• Walking tennis and walking-pace sessions, where running is not allowed and the ball may bounce twice
• Lower-intensity and social sessions, often aimed at over-50s or over-60s
• Doubles instead of singles, which cuts the amount of ground you cover
• Adapted equipment — lighter rackets, larger grips, softer or slower balls
• Wheelchair tennis, where the ball may bounce twice and sports chairs are often available to borrow at participating venues³
• Para-badminton, with standing and wheelchair classifications and adapted court sizes⁶
• Visually impaired and seated formats at some clubs, using audible balls or adapted rules

Accessibility varies a great deal between venues — step-free access, changing places facilities, parking, hearing loops and trained coaches are not available everywhere. Please ask the individual club or leisure centre what support they can provide before you book. Activity Alliance has general guidance on inclusive activity.¹⁵

• Age-appropriate coaching. Junior programmes use smaller courts, shorter rackets and slower balls or shuttles so children can rally from the start.
• Accredited clubs. Look for venues affiliated to the relevant governing body — the LTA, Badminton England or England Squash — which sets standards for coaching and welfare.
• Safeguarding. Coaches working with children should be suitably qualified and DBS-checked, and the club should have a named welfare officer and a safeguarding policy you can ask to see.⁴ The NSPCC Child Protection in Sport Unit explains what good practice looks like.¹⁴
• Suitable equipment. A racket that is too heavy or too long makes it harder and can strain young joints. Eye protection is strongly advised for junior squash.
• Supervision. Check the club’s policy on dropping off and collecting children, and on who supervises during sessions.
• Keep it enjoyable. Plenty of children stay in sport because it is fun and sociable, not because they are winning.

Most people start in one of these places:

• Council leisure centres and sports halls — badminton, squash and indoor tennis courts, usually bookable by the hour online or by phone. Search your council’s website for “leisure centres”.
• Public park courts — many local authorities run pay-and-play or free tennis courts, often booked through an app or gate code.
• Clubs — tennis, padel, squash and badminton clubs usually welcome beginners and often run taster evenings.
• Padel centres — standalone venues and tennis clubs with padel courts, booked by the hour for four players.
• Governing body finders — the LTA (tennis and padel), Badminton England and England Squash all list venues, coaches and beginner sessions by area.^{1, 2, 5, 7}
• Community programmes — GP referral and social-prescribing schemes, community centres, faith groups, workplaces and universities sometimes run low-cost sessions.

Searching with your postcode usually gives the best results — for example “badminton courts near SW1A 1AA” or “padel courts near me”. Our own service finder can also help you locate nearby NHS and local services.

Racket sports do not have to be expensive, though prices vary widely between areas and venues. Typical things to budget for:

• Court hire — badminton and squash courts are usually hired by the hour and split between players. Padel courts are booked by the hour for four people.
• Club membership — annual or monthly, sometimes with cheaper junior, student, off-peak, concession or family rates.
• Coaching — group beginner courses are normally much cheaper per session than one-to-one lessons.
• Equipment — you can often hire or borrow a racket at leisure centres, padel venues and beginner sessions, so there is no need to buy before you know you enjoy it. A reasonable starter racket and suitable shoes are usually the first purchases; second-hand and end-of- season rackets can be good value.
• Free and lower-cost sessions — some councils, clubs and community schemes run free park tennis, subsidised sessions, or reduced rates for people on certain benefits.

We cannot promise that free or discounted sessions are available everywhere — it depends entirely on your area and venue. It is always worth asking the leisure centre or club directly what concessions they offer.