A mix of Tennis, Badminton and table tennis, Pickleball is the fastest-growing sport across top countries and cities. According to the trade group Sports & Fitness Industry Association, in America, the number of pickleball players grew 159% over three years.

The 2023 APP Pickleball Participation Report found that there are 36.5 million pickleball players in the United States, which is 14% of the adult population, and this number is likely to grow. This game is not just about fun. Its a full-body workout that improves fitness, agility, and balance

It has become extremely popular in a short period – its cheap, accessible, easy to play, has thriving local social scenes and doesnt require the high levels of physical fitness to get started that some other sports require.

Pickleball and injuries

However, there are reasons why one should be cautious about starting pickleball, such as high rates of player injuries. While pickleball is an appealing option for those hoping to pick up a sport, its intensity should not be underestimated, as it carries risks as other sports do.

What is pickleball?

First of all, know what Pickleball is. Invented in 1965, pickleball is a cross between ping-pong, tennis, and badminton. Some players say playing pickleball feels like playing ping-pong while standing on the table.

One of the primary reasons pickleball has become so popular is because one doesnt need much equipment to play. One can play singles or doubles, and all needed is a ball, a paddle and a pair of sneakers.

Pickleball is played on a court thats 20 feet by 44 feet, with a net thats 34 inches high at the center and 36 inches high at the posts. The game is usually played doubles, but can also be played one-on-one or singles if one has just one partner to play with.

Similar to other racquet sports, every game begins with a serve, and one can hit the ball out of the air or after a ground bounce. One can only score a point when ones team is serving.

This game is a great cardio workout. Its even been added as a workout option on many fitness trackers, watches and apps. According to USA Pickleball, players can burn between 600 and 1,000 calories in a one- to two-hour playing session.

Playing pickleball can also help you meet recommended exercise guidelines, which can be difficult to do. This can help you manage or lose weight, improve lung function, lower blood pressure and improve cardiovascular health.

As with other sports, the exercise you get playing pickleball can reduce stress, improve mental health and boost activity levels, especially among older adults.

Reacting quickly while on the pickleball court can also boost memory recall and cognitive function. Furthermore, pickleball is a relatively low-impact sport, which means it doesnt put a lot of stress on ones muscles and joints, which makes it a suitable sport for people of all ages and activity levels.

One of the great things about pickleball is that it can be played by people of all ages. That means you can play with your kids, friends or grandparents. Unfortunately, low barriers to entry also increase the risk of injury.

Common pickleball injuries include Ankle sprains; Calf and hamstring strains and Fractures. In fact, engaging in any physical activity comes with risks. To prevent injuries on the pickleball court, its important that one warms up, starts gradually, stretches and ensures one has the right-fitting equipment, especially regarding ones footwears.

There are more pickleball courts being built every now and then at local parks, indoor clubs, community centers and other locations. Pickleball is a year-round sport that can be played both indoors and outdoors. In fact, many gyms, too, can be converted into pickleball courts.

According to USA Pickleball report, there are over 10,000 pickleball courts in the country, and the number keeps growing. Pickleball is a social sport that can help one getting connected with ones community.

Pickleball is played on a badminton-sized court (20′ x 44′) with a net height of 36″ at the sidelines and 34″ at the center. Each end of the court has a 7′ area called the non-volley zone (or ‘kitchen’) where players aren’t allowed to hit volleys (a shot hit out of the air).

The sport is most often played in “doubles” (two players on each team).

Rule #1: Each rally begins with a serve. The pickleball game (and each rally) starts with a serve. The player on the right side of their court always starts the serve. One serves diagonally to the opponent. The person serving can either hit the ball after it bounces or out of the air (a “volley serve”) and their serve must clear the kitchen (including the line).

When hitting a volley serve, it must be hit with an underhand forehand or backhand stroke with contact below the waist. Paddle must also move in an upward arc when one strikes the ball.

Rule #2: the ball must bounce once on each side before either team can volley. Before any player can hit a shot out of the air (called a volley), the ball must bounce once on each side (known as the “two-bounce rule”).

So, if a partner is serving and one starts up at the kitchen, one is in a dangerous position. This is because the returning team can hit a shot right at this person. If one reacts with a volley, it’s considered a fault and one will lose the point because one didn’t let the ball bounce first on ones side.

Rule #3: each point continues until a fault. After the serve, play continues until a rally is won either by someone hitting a winning shot or a “fault” is committed. A fault ends the rally. In pickleball, there are four basic fault types:

• The serve lands outside of the required service area or beyond the kitchen (including the line).
• The ball lands out of bounds (behind the baseline or outside the sideline).
• The ball hits the net and falls on your side.
• The ball bounces twice on one side before the player can return it.

Rule #4: one can’t volley in the kitchen. The 7 zone on each side of the net marks the non-volley zone, or ‘kitchen’. As the name suggests, you can never hit a volley while any part of your body is in the kitchen (or even on the kitchen line). One cant let ones momentum carry one into the kitchen after a volley either.

That said, one can hit the ball if it bounces in the kitchenjust not out of the air. If ones opponent hits a short shot landing in the kitchen, one can enter and play it from the kitchen.

Rule #5: One only wins points on ones serve. In traditional pickleball scoring, one only wins points on ones serve and one continues serving until one loses a rally. After winning each point on ones serve, one switches sides (left and right) with ones partner and serve to the other opponent.

When ones team loses a point, teammate begins serving following the sequence described above until another point is lost by the team (the serving team). Once that happens, the serve sides out (switches) to the other team.

Rule #6: the correct score must be called before serving

In pickleball scoring, one will hear players announce three numbers, like “0-0-2”. Heres what each number means: First Number-score of the serving team; Second Number- score of the receiving team; and, Third Number-which player of the team is serving, first server (1) or second server (2).

Lets say the game is tied at 3-3. If one start the serve, one will announce 3-3-1, so everyone knows announcer is the first player in rotation serving.

If one loses the rally, the ball doesnt go to  opponents. It goes to the teammate who will announce “3-3-2”.

If partner loses their serve, a “side out” occurs. This means that they’ve lost their two serves and it’s now their opponent’s turn to serve. Their opponents then call out “3-3-1” before starting their serve.

There is one exception to this rule: the first player to serve at the beginning of a new game calls out “0-0-2”. This is because the starting team only gets one serve since they have the advantage of being able to score points first to start the match.

Rule #7: first team to 11 points winsbut you must win by 2

Following all the rules above, the game continues until one team gets 11 points. However, they must win by 2.

So, if a game is tied 10-10, the next score doesnt end the game. Play continues past 11-10 until one team can win by 2 points. As a result, some games can continue for a very long time. You might see final scores of 12-10, 15-13, or even 21-19. These are often the most fun games. Keep on studying the latest rules.These can be changed or amended upon.