8 Most Common Badminton Injuries and Possible Prevention Tips

Badminton is a fast-paced and thrilling game. It involves the movement of different parts of the body. But like all other sports, players may sustain injuries in the game. Besides securing the best badminton rackets and shoes, know the common badminton injuries and possible prevention tips.

Can You Avoid Badminton Injuries?

Can You Avoid Badminton Injuries

The badminton game has its fair of injuries and accidents. Although you can’t avoid them a hundred percent, you can minimize the frequency and intensity.

Here are the vital tips you need to know:

Don’t skip the warm-up and cool-down exercises. They allow the body muscles to adjust accordingly before and after the sport.

Know and respect your limits. When you feel the signs that your body has reached your limit, don’t go overboard.

Exercise patience and acknowledge that progress is gradual. Do not force yourself to realize quick improvement.

Moderate your training. Training helps to boost your game. So carry out moderate exercises that touch the arms, legs, and shoulder. Let the training reflect on the muscles that you will use while playing.

Besides proper nutrition, you need to keep the right level of hydration. A good diet is essential to building up strong muscles and quick recovery.

Pair up your training with the right pieces of badminton equipment. Have the right racket that doesn’t strain your wrist. Put on the appropriate footwear that gives you good grip and foot placement.

Most Common Badminton Injuries and Possible Prevention Tips

Tennis Elbow

Tennis Elbow

Tennis elbow is otherwise known as lateral epicondylitis. And it’s a common injury not only among tennis players but badminton also. The repetitive strain on the forearm due to playing racket sport causes the tennis elbow effect.

Excessive or incorrect implementation of the backhand technique leads to micro-tearing and inflammation of the tendon. The pain concentrates on the outer area of the elbow. And it intensifies as you grip the racquet tightly, lift heavy weights or flex your arm.

Prevention and Management Tips

Prevention and Management Tips

Elbow injury is common among new badminton players. It’s thus wise to engage in badminton exercises and drills. You may need to switch to a lighter racquet t your backhand technique right.

Some players find it beneficial to wear an elbow strap during the sport. You can minimize the pain by applying ice to the affected area. Usually, when the injury occurs, you may have to take a break from the sport as you seek professional treatment.

Shoulder Injury (Rotator Cuff Injury)

Shoulder Injury

Badminton sport subjects the shoulder to repetitive movement. And the motion affects the rotator cuff tendon and muscles on the shoulder. The heavy swinging of the arm and strain on the rotator cuff leads to pain in the shoulder.

Prevention and Management Tips

Prevention and Management Tips

Badminton engages the muscles such as the rotator cuff, and you can’t avoid it. One possible solution is to exercise and strengthen the muscles in that area to be more flexible.

In addition, you can prevent further shoulder injury by wearing a brace during training. Furthermore, don’t put more strain on the arm and shoulder to generate more power. Instead, cultivate the skills of making the right swing at the birdie.

Ankle Sprain

Ankle Sprain

An ankle sprain makes one of the most common badminton injuries. Badminton game requires quick turns, leaping, or jumping. And to execute such movements, you have to concentrate your body weight at the ankle.

Sometimes you can make a sudden turn or jump followed by the uneven weight distribution on the feet. That causes the ankle injury.

One such instance when it’s easy to sustain an ankle sprain is after making a shot and retrieving to your original position. While making backward steps, an ankle sprain is much likely to occur.

Prevention and Management Tips

Prevention and Management Tips

As a badminton player, you must practice proper foot placement all the time. Besides, ensure that you wear the best badminton shoes. Such footwear protects the ankle and encourages proper placement of the foot. Also, ensure that you play badminton games on a flat and well-maintained court.

Achilles Tendon Rupture

Achilles Tendon Rupture

The Achilles tendon joins the calf muscles to the heel bone. You’ll feel the pain due to the Achilles tendon on the back of the leg towards the lower part.

Undue pressure on the tissues joining the calf muscles and the heel bone causes a tear. Depending on the intensity of the strain, you can sustain a partial or complete tear of the Achilles tendon.

And when it happens, you may hear a snapping sound together with a sharp pain in the calf or heel. After the rupture, the heel area may swell.

Accordingly, you won’t find it possible to place your entire body weight on your heel. Thus the walking or playing posture changes.

Prevention and Management Tips

Prevention and Management Tips

The best way to prevent the Achilles tendon is carrying out warm-up exercises before and after a badminton game. Also, slowly advance on the intensity of your training other than taking it out all at once.

By so doing, the Achilles tendon can adapt to the exercise intensity. The Achilles tendon rupture can turn out into a game-changing injury. So it’s best to seek professional help. At times you may need to for surgery to enjoy a complete recovery.

Knee Ligaments, ACL

Knee Ligaments, ACL

The knee ligaments injury has the potential of crippling your game. In medical terms, it’s known as injury of the anterior cruciate ligament (ACL). It usually happens when you make a sudden twist to respond to a badminton shot.

When you accidentally make a sudden twist of the body in full force but the feet stay glued to the ground, you are more likely to suffer the ACL injury. Normally, that happens in the heat of a fast-paced racket game like badminton.

Prevention and Management Tips

Prevention and Management Tips

It’s not easy to prevent knee ligaments injury completely. However, it’s wise to learn to move your feet and the rest of the body together.

At the same time, don’t forego warm-up exercises. The workouts improve the circulation of the blood and flexibility of the limbs. Most often, ACL injury calls for surgery.

Blisters

Blisters

Blisters on the palm, fingers, and feet are common injuries that badminton players suffer. Although less dangerous blisters pave the way to more other infections after rupturing.

It’s the friction burn on the outermost skin layer that leads to blister formation. Often you can spot it by the discoloration of the skin that gives way to painful swellings, white patches, and thick dry skin as it heals.

Prevention and Management Tips

Prevention and Management Tips

The correct way to prevent blister injury is to have the best grip material on the racquet ad change it often as necessary. Further, wear the right fitting and ventilated shoes for playing badminton games.

Some players also apply tape on the sensitive areas of the palm to prevent blister development. But in case you already have blisters try immersing the affected part in warm water or applying skin ointments.

Jumper’s Knee

Jumper’s Knee

Jumper’s knee injury is also known as patellar tendonitis. As the name suggests, the injury occurs from repetitive strain from jumping or running. The pressure registers on the frontal part of the knee just below the kneecap.

Continuous running, training, and jumping in badminton leads to the inflammation of the patellar tendonitis. Players that suffer from Jumper’s knee often feel pain or stiffness in the knee when shifting the foot. The discomfort may also register in the quadriceps muscles.

Prevention and Management Tips

Prevention and Management Tips

Once you sustain the injury, discontinue playing badminton. Otherwise, it may lead to irreversible damage. You can also boost the strength of the tendon by taking protein and its supplement. Always take caution when jumping, running, or making similar movements.

Wrist Pain

Wrist Pain

When hitting the badminton shuttlecock, you have to move your arm and sometimes flick your wrist. And so that reflects on the wrist ligament.

Continuous strain or overstretching of the ligament in the wrist leads to much discomfort and swelling of the wrist. The pain may come gradually or suddenly. At times you may also feel strange stiffness in the affected area.

Prevention and Management Tips

Prevention and Management Tips

Ensure you take adequate calcium to help in building up your bone structure. In case of an inevitable fall, do not land on your wrists. And instead of carrying out continuous badminton drills, take enough rest between the training.

Conclusion

That gives you some of the common badminton injuries. Sticking to moderate training, warm-up, and cool-down exercises is vital.

Also, invest in quality badminton equipment. Then don’t push your body beyond its limits. When you carry out those tips, you can minimize injuries in the game.

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