In Malaysia, badminton is one of the sports that everyone loves. It is a fast-paced and challenging sport that demands agility, precision, endurance, and mental focus. Whether you’re a casual player or a competitive athlete, staying injury-free is crucial for enjoying the game and performing at your best.
In this post, we’ll explore some of the most common injuries we see in badminton players and cover some tips on how to prevent them.
Wrist sprain
Wrist sprain is prevalent among badminton players due to the repetitive and forceful movements involved in gripping the racket and hitting the shuttlecock.
Symptoms include pain, swelling or reduced range of motion over the wrist. To prevent wrist sprains, players should focus on proper racket grip technique and ensure that they use the appropriate grip size for their hand. Not sure what the best technique is? We found a great video here.
Additionally, warming up with wrist stretches and exercises before playing can help increase flexibility and reduce the risk of injury. Strengthening is important to prevent wrist injury as well.
Tennis elbow
Despite the name, tennis elbow (also known as lateral epicondylitis) is a condition that can affect badminton players. It involves pain and tenderness on the outside of the elbow, often caused by overuse of the forearm muscles during repetitive swinging motions.
To prevent tennis elbow, players should pay attention to their grip technique, ensuring that they don’t grip the racket too tightly or use excessive wrist movement during shots. Strengthening exercises for the forearm muscles and incorporating rest periods into training can also help to prevent overuse injuries. For example, players can rest for 30 seconds in between every strengthening exercises to improve on muscle endurance. Having shorter rest times helps to maintain muscle tension for a longer time, which then improves the ability to withstand prolonged activity.
Rotator cuff injuries of the shoulder
The overhead swinging motion in badminton puts a significant strain on the shoulder joint, increasing the risk rotator cuff strains or tears. Players may experience pain, weakness, or limited range of motion in the shoulder as a result.
To reduce the risk of shoulder injuries, players should focus on maintaining proper technique, including using the entire body to generate power in shots rather than relying solely on the shoulder. Strengthening exercises for the rotator cuff muscles and incorporating shoulder mobility exercises into warm-up routines can also help improve shoulder stability and reduce the risk of injury.
Ankle sprains
Ankle sprains are common in badminton due to quick lateral movements and sudden changes in direction, which can stress the ankle joint.
Prevent ankle sprains by wearing supportive footwear with good ankle support and practising exercises to improve ankle stability and movement awareness. Warm up properly before playing, and if you have a history of ankle instability, consider using an ankle brace for added support during sports.
Muscle strains
Muscle strains can occur in various muscle groups due to sudden accelerations, decelerations, or overstretching during play.
To prevent muscle strains, maintain good overall fitness and flexibility, warm up adequately before playing, and gradually increase the intensity and duration of training sessions. Incorporate strength training exercises targeting major muscle groups to improve resilience and reduce the risk of injury.
While badminton injuries like wrist injuries, elbow injuries, and shoulder injuries are common, they are not inevitable. By paying attention to proper technique, warming up adequately, and incorporating strength and flexibility exercises into your training routine, you can significantly reduce the risk of injury and enjoy the game of badminton safely and comfortably for years to come. Remember to listen to your body, and if you experience pain or discomfort, don’t hesitate to seek medical attention to prevent further injury.