Badminton is not the highest-impact sport out there, but it can still lead to injuries – especially if the proper gear, technique and warmup/recovery aren’t in place. In addition, because Badminton requires such concentration in vital areas of the body like the knees, wrists and shoulders, many players suffer from injuries such as tennis elbow, stress fractures and jumper’s knee.
However, with the right gear and techniques to prevent injury from happening before it begins, you can remain on the court longer without too much concern.
Injuries are the biggest threat to Badminton players, but most of them are preventable. For example, the repetitive motions during each competition, from serving and groundstrokes, can break down the body if you do not properly prepare your muscles and joints.
This might seem easy at first, but when tournaments wear on, players push themselves to catch up with their competitors who have a game plan for all-out war right off the bat, putting added strain on joints and eventually causing an injury.
A good rule of thumb is to watch out for feeling fatigued or weak in any way, and when those warning signs arrive, then it’s time to call it quits until fresh again. Then you won’t be a victim of an injury!
Common injuries from playing Badminton include a plantar fascia strain, tendonitis in the elbows, and muscle strains.
It’s essential that before playing Badminton or any other sports for that matter, one knows their limits in terms of their physical ability to play a given sport. They should know how to prevent those common injuries before they occur by having the right kind of equipment and athletic gear. Proper badminton shoes and appropriate outdoor clothing depending on when they’re going to play, even if it’s just during the colder seasons.
Common Badminton-related injuries, along with a guide on how to avoid them.
Tennis elbow, also known as lateral epicondylitis, is a common Badminton injury characterized by inflammation of the tendons joining your arm and outside elbow.
While it can occur in many activities, the Tennis elbow, in particular, gets its name because of the repeated wrist strain that Badminton players exert when they swing a racket – especially when executing a backhand stroke without proper technique.
How to Prevent a Tennis Elbow?
Switching to a new stroke is one way to help prevent Badminton tendinitis and strain.
We want you to come back for more Badminton fun, so use these methods to ensure it stays enjoyable. Another way of preventing Badminton strain is making sure your racket fits correctly.
When your racket is too big or strung too tightly, your elbow and forearm will feel the brunt of every swing you make because such an arrangement causes unnecessary tension on the ligaments.
Wearing a wrist brace may also help you when it comes down to relieving some of the stress on your arm tissue during play. A proper fit from an elbow counterforce brace can ease tension on vulnerable ligaments, making it less likely that you’ll tear or inflame them while playing Badminton.
2. Shoulder Injuries
Badminton moves, like a standard overhead, service or a “slam”, can result in rotator cuff tendinitis.
This condition is caused by an inflammation of the tendon that surrounds the shoulder joint, preventing multi-directional movements and stability of this joint. This inflammation causes a number of symptoms, including swelling and pain, but also weakness and restricted motion.
How to Prevent Shoulder Injuries?
Letting your shoulder rest between matches is a commonly overlooked but extremely important aspect of preventing this common Badminton injury.
A stretcher can be an excellent tool to help maintain and strengthen the lax ligaments that support this critical joint, and anti-inflammatory medication is known to decrease inflammation, swelling and pain related to tendinitis.
Experts suggest talking with your healthcare team about exercises that might help keep you on the court longer while keeping you from re-aggravating your symptoms.
Suppose you have an exceptionally high risk of other injuries and soreness. In that case, it could benefit everyone involved if you consider using ice – or better yet, cold therapy – before each match to reduce inflammation when you’re on the court or even at home practising alone.
3. Stress Fractures
Stress fractures are not just a condition that affects Badminton players. Stress fractures can develop in any bone due to repetitive activity.
This may include the feet and legs, but lower back injuries are also common because of repeated overhead extensions and bending. In addition, stress fracture pain typically flares up during physical activity, which causes swelling, tenderness and bruising.
How to Prevent Stress Fractures?
Prevent stress fractures by warming up slowly and steadily. Have plenty of stretching, hydration, and sleep (if possible).
Exercise moderately. Cycle/swim during your off days to rep-out on low-impact movement as your muscles strengthen. Dialogue with your instructor about technique so that you know how to serve correctly; this will help prevent common Badminton injuries like stress fractures in your back!
4. Jumper’s Knee
The patella tendon is what attaches your kneecap to the tibia and helps with all leg movement. Unfortunately, it is affected by osteoarthritis, which can come about as a result of repeated strain or acute force.
This can result in pain and swelling of the knee joint, especially when performing activities such as running or jumping.
Jumper’s knee, also known as patellar tendonitis, is an affliction triggered by severe strain or sudden acute force that eventually damages the tendon.
How to Prevent Jumper’s Knee?
Like preventing stress fractures, the jumper’s knee is largely the result of strenuous physical activity.
To prevent further injury, people are encouraged to avoid high-impact activities that may affect their knees and make sure to perform routine stretching after high-impact intensity training sessions.
Strong ice packs can significantly decrease inflammation and help reduce recovery time for injured tendons.
5. Sprained Ankles
Sprained ankles can be stretched too far or torn, causing pain and swelling to your ankle. Both are extremely common in the sport of Badminton, for example, but there are ways to mitigate them from occurring and to help prevent you from experiencing this injury.
How to Prevent Ankle Sprains?
Wearing proper footwear, strength training, and balance exercises help protect you against ankle sprains.
Though sports injuries cannot always be avoided with little precautions, you can avoid or lower the intensity of the most common related injuries.
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