How To Play Pickleball (Without Hurting Yourself)

Pickleball is the fastest-growing sport in the United States. The game was invented in the summer of 1965 by a group of neighbors who wanted to entertain their families, and there are now more than 24 million pickleball players (also known as picklers) nationwide, according to a recent report released by the Sports & Fitness Industry Association (SFIA). The sport is popular across all ages, too: The average age of pickleball players is 35, and more than 15% of players are 65 and older. Not bad for a game cobbled together using Ping-Pong paddles, a Wiffle ball, and a badminton court.

“One of the reasons pickleball has exploded in popularity is that it’s relatively affordable and easy to get started,” says Laura Gainor, founder and CEO of the marketing and lifestyle platform Pickleball in the Sun. Pickleball also has a number of benefits, including improved hand-eye coordination and better heart health, as well as increased happiness and a sense of well-being. So, if you’re ready to become a pickler yourself — or simply want to level up your game — we’ve put together guidelines that will help you step onto the court with confidence. 

Gear To Get Started

If you’re brand-new to the sport, getting the right gear is key. “The essentials are simple,” Gainor says. “A paddle, a few pickleballs, court shoes, and comfortable athletic apparel.”

Picking Your Paddle

According to Gainor, paddle technology has evolved a lot in recent years. She recommends going with a reputable brand that has options for players of all levels, such as JOOLA’s Vision Series, which provides “high-level performance at an accessible price point.” As you get more comfortable with the sport and your skills improve, you may want to consider premium options like the Pro V Series for “enhanced power, control, and feel.” 

Gainor also likes Franklin Sports paddles, which are used by the No. 1 pickleball player in the world, Anna Leigh Waters. “Their products are also widely available at major retailers such as Target and Dick’s Sporting Goods, making them an easy entry point for new players,” she says.

Choosing the Pickleball

Gainor recommends the Franklin X-40 outdoor ball. “[It] remains one of the most popular and widely accepted balls in the sport,” she says, “making it a great choice for beginners looking to join games at their local courts.”

Wearing the Right Shoes

The right shoes won’t just provide support while you play — they’ll also help you avoid injuries (more on that later). “Court shoes provide the stability and support needed to help reduce the risk of rolled ankles, slips, and other common injuries,” Gainor explains. Her go-to shoes are Skechers Viper Pro Court shoes, which are available for both men and women.

Tips and Tricks for Leveling Up Your Pickleball Game

Here’s a simplified explanation of how pickleball works: You can play in singles or doubles, and while there are different strategies for each, the objective in both is to hit the ball over the net. Serves must be either underhand or drops, and there’s a two-bounce rule, meaning the serve needs to bounce, and the return must also bounce. After that, the rally continues until a player commits a fault — letting the ball bounce twice before hitting it, for example, or whacking a ball out of the air in the 14-foot area around the net, known as the non-volley zone or “the kitchen.” Only the team that serves can score points. The first team or player to reach 11 points with a two-point lead wins. When the game is done, it’s good sportsmanship to tap paddles with your opponent. (You can check out more in-depth rules for doubles play here and singles play here.)  

Once you’ve mastered the basics, you may feel ready to improve your pickleball skills. Gainor says one of the best ways to level up is to play consistently. “There’s no substitute for time on the court,” she says. “I personally block off time on my calendar every morning to play … That regular court time has been one of the biggest contributors to improving my game over the years.”

She also encourages instruction. “Working with a certified instructor can help you develop proper technique, improve your strategy, and correct bad habits before they become ingrained,” she says. Online platforms like Pickleheads can help you find personal instructors for private lessons, or you can play at a private club such as Pickleball Kingdom. You may also find classes through your local community college. 

If you only want to learn enough to have fun with the sport, that’s OK too. “Remember that improvement looks different for everyone,” Gainor says. “Some players want to compete at the highest levels, while others simply want to enjoy better matches with friends and family.” Whatever your goals are, she says, “Along the way, you’ll meet incredible people, discover new places to play, and become part of a welcoming community that makes the journey just as rewarding as the results.” 

Finding Picklers To Play With

According to Gainor, in the early days of pickleball, finding places to play, and people to play with, was the biggest challenge. But as the sport has grown in popularity, that’s now one of the easiest parts of playing. There are more than 68,000 courts nationwide, according to Pickleheads. “Dedicated indoor and outdoor pickleball facilities have opened across the country, making it easier than ever to find courts and playing partners,” Gainor says.

If you want to play with others, Gainor suggests searching for local courts and checking their open-play schedule. Pickleheads has a large database of courts to help you find options near you. “Many local pickleball courts have a simple paddle-rack system where you can put your paddle up and rotate into games, making it easy to meet new people and start playing,” she says. You may need to pay fees or be a member to play, though, so do some research before heading out. 

Avoiding Injuries as You Play

A 2025 study in the Orthopaedic Journal of Sports Medicine, which looked at pickleball injuries recorded in the National Electronic Injury Surveillance System (NEISS) between 2013 and 2022, showed that the majority of pickleball injuries — 61.1% — occur in players 65 to 80 years old, with 31.3% occurring in players ages 35 to 64. Falls caused the most injuries, the most common of which were fractures, followed by sprains. 

So, as you plan to play, remember that one of the best ways to avoid injury is to wear the right shoes. “A common mistake new players make is stepping onto the court in running shoes,” Gainor says. “Running shoes are designed for forward movement, while pickleball requires quick lateral movements, sudden stops, and changes of direction.”

She also recommends concentrating on your footwork, because chasing down shots can leave you off balance. So, “rather than backpedaling aggressively, which can lead to falls and injuries, players should focus on using proper footwork techniques,” she says. They include “side-stepping, turning and running to the ball when appropriate, and maintaining good balance.” 

Be wary of the shots you chase, too. “Being strategic about which balls to pursue and how you move to them can go a long way toward staying healthy on the court,” Gainor says.

Paying attention to any signs of fatigue before you play can also reduce your risk of injury. According to Gainor, “Many injuries happen late in matches when players become tired, and their footwork breaks down.”

Finally, if you’re playing during the hot-weather months, be sure to stay hydrated. “Pickleball can be deceptively demanding, especially during long sessions in the heat,” Gainor says. “Drink water before, during, and after play, and consider adding electrolytes when playing in high temperatures. Staying properly hydrated not only improves performance but can also help prevent cramps, dizziness, and heat-related illnesses.” These simple steps, Gainor says, “will help keep you on the court and enjoying the game for years to come.”

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