Badminton is one of the famous sports in our country. Although it is a non-contact sport, injury still happen in this sport.
Badminton injuries are usually overuse injuries, which developed from repeated stress to the affected part of body.
Injuries to the upper limb such as shoulder, elbow and wrist are common. Injuries involving lower limb such as ankle sprains and patellar tendonitis are due to different movement like jumping and changing direction.
There are some safety tips for you from getting injured:
- Warm up and stretching
- Warm up is always being neglected. A good warm up ensure your muscle and joint are prepared for further action and movements.
- It should consist of a brief jog to get your cardiovascular and respiratory system ready and it will ensure good flow of oxygen to working muscles.
- Dynamic and active stretching drills and badminton specific exercises should also be included.
- Cool down
- A cool down session should include a light jog and gentle stretching. The aim is to gradually slow down your heart rate, remove waste products such as lactic acid and also to reduce risk of muscle soreness.
- Adequate lighting and proper ventilation is essential if playing indoors.
- There should be enough space outside the courts’ outer boundaries to allow freedom of movement.
- If playing outside, ensure that the court is away from pedestrian and any kind of obstruction and potential hazards.
- A lighter racquet is recommended for beginners as the muscle are not yet strong.
- A grip which is too small will make you grip too hard and places more strain on the wrist muscles.
- A grip which is too large makes it difficult to grip properly.
- Racquet grip should be kept dry to prevent unintentionally throwing the racquet during swinging.
- Use a legal and quality shuttlecock
- Badminton net
- Net must be secured properly to prevent it from collapsing. The net poles should be free from any tripping hazards and sharp edges.
- Shoes should be lightweight, grip the floor well, gives good cushioning effect and good support.
- Running and thick-soled shoes are too high from the ground and increase the chances of getting ankle sprain.
- A stiff heel counter that fit your foot is crucial to reduce injuries.
- This includes general cardiovascular and respiratory endurance, flexibility and also muscle strength especially over forearm and wrist.
- Badminton skills can be obtained through proper training and experience .
- During the game play, follow all the rules and regulations.
- Teammates should practice beforehand to ensure good communication between each other and avoiding collision and unwanted racquet accidents.
- Do not strike the shuttlecock directly at opponent as it can cause injury to the eyes. Always keep your racquet head up so that you can prevent any shuttle which is coming to your face.
- Knowing how to play shots will reduce the likelihood of elbow, wrist and shoulder injuries.
- Proper jumping and landing techniques is important to prevent knee injuries.
- If you are at the front position, do not turn back to see your partner’s movement.
1. The Encyclopaedia of Sports Medicine: An IOC Medical Commission Publication, Clinical Practice of Sports Injury Prevention and Care.
2. Clinical Sports Medicine, Peter Brukner and Karim Khan.
|Last Reviewed||:||21 Jan 2014|
|Writer||:||Lt. Kol. Dr. Ridzuan b. Azmi|
|Accreditor||:||Prof. Madya Dr. Ahmad Tajuddin b. Othman|