Badminton: Most Common Injuries and Prevention

Written By KhelAcademy

Badmintonpassion.com


Playing Sports has a lot of benefits which not only keeps you fit but also increases your endurance and stamina. In India, a large number of athletes are now opting Badminton as their first choice. Badminton is among one the popular sports, which has been around us since the 16th century. It does not require any expensive gear or an elaborate court to play badminton. Thankfully Badminton is generally not considered as a dangerous sport and it’s all because of its non-contact nature. But like other sports, you can’t simply escape from injuries if you love Badminton. The injuries mostly occur due to repeated overhead movements and a high proportion of jumping of athletes.

 

Let us learn about the most common badminton Injuries

 

Ankle Sprains

A Sprained Ankle is the single most common injury among badminton players.  

In most of the cases, the ankle rolls inwards under the weight of the rest of the body, resulting in damage to the ligaments on the outside of the ankle. This tends to happen more if the player is tired. 

 

Tennis elbow 

“Tennis Elbow” describes the pain located at the lateral aspect of the elbow.

 It is usually caused by overuse of muscles at the elbow or poor backhand technique that produces wrist extension.

 

 

Wrist Strain

Wrist strain describes the pain that occurred in the wrist. It is usually caused by repetitive strain of the wrist. Pain is likely to be reproduced when moving the wrist against resistance.

 

Rotator cuff injuries

This is common in badminton players because of the repeated stress on the shoulders during games. Rotator cuff injury is a tear to any of the four rotator cuff muscles in the shoulder. It is associated with overhead shots, in particular.

Jumper’s knee

Jumper’s Knee is an overuse injury that results in pain at the front of the knee, localized at a point towards the bottom of the kneecap. Repetitive strain from too much running or jumping causes inflammation and resulting in Jumper’s knee.

Immediate First Aid

Protection

it means to refrain the athletefromplay to protect against further damage.

Rest

The athlete should not continue with any activity following the injury Remove from exercise and try to reduce the demands of your daily activity to encourage recovery.

Ice

The application of ice or cold therapy can assist in reducing the symptoms of pain and inflammation. The aim ofapplyingice is to relieve pain. 20 minutes with an ice pack every other hour for a day or two has a good effect. 

Compression

The most important aspect of first aid treatment particularly for acute knee injuries is compression. The use of applied pressure and compression bandages can help reduce swelling.

Elevation

This is particularly important in the first few hours, it is best to continue to keep it elevated as much as possible for the first 24 hours. In order to reduce swelling and improve circulation, keeping the injured area elevated above the heart level is always a good way.

 

Preventing Badminton injuries

Warm-Up

A good warm-up will:

  • Increase the temperature of muscles.
  • Increase blood flow circulation and provide necessary oxygen to muscles.
  •  speed up nerve impulses.
  • Reduce the risk of tearing muscles and ligaments.

Sports Massage

Getting a regular sports massage therapy can flush the muscles of waste products and release tight knots and lumps in muscles.

 

Equipment

Choosing good shoes and rackets reduces the chances of injuries in Badminton players.

 

Nutrition and Hydration

Proper nutrition is the utmost necessary for an athlete. A properly balanced diet contains:

  • Carbohydrates, which is necessary for refueling muscles.
  • Protein helps in rebuilding muscles.
  • A dehydrated muscle will be more prone to injury. Hence, a good amount of water intake is always a good option.
  • Vitamins and minerals are too required for many reasons in our bodies.