For a badminton player getting injured is very common and it can become hindrance in your practice session, and every player want to recover from this as soon as possible to able to continue his practice, but not having the knowledge about the treatment of these can delay the process , Don’t worry!! in this guide i will tell you common badminton injury a player can suffer and what are it’s treatment at home (or first -aid )

Disclaimer:- All these exercise are suggested based on my experience and some research done and it might not be suitable for some people so consent you physio before doing any exercise.

Badminton injury a player suffer commonly

• Shoulder Injury
• Ankle Injury
• Wrist or hand Injury
• Back injury (I have not explained this injury, i will consent to my physio to know more about this type of injury , Stay tuned for the update!!!)

Now take a look on injury and knows what are their causes and what you can do to cure them.

Shoulder badminton Injury causes and treatment

badminton injury

What is shoulder injury?

Shoulder is the most movable joint in the body.However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Causes of shoulder injury in badminton

The main reason a player suffer shoulder injury is not doing proper warm up are you a type of player who enters the hall dress up for play shake you body two-three times and ready to rock the court,STOP Doing this!!!

For a badminton player minimum twenty minutes of warm up is required to increase blood flow and make the muscle alert for the work.

If you use a racket which is too heavy racket or too light racket can cause the shoulder pain, not doing stretching exercise is also another reason, after practice muscle need to be relaxed and if this step is avoided than the muscles will starts to become more stiffer and you will feel the pain while sleeping or next day.

Treatment of shoulder pain in badminton at home

Most cases of shoulder pain aren’t caused by anything serious and will ease within 2 weeks.

You can take painkillers to ease pain. Taking them before exercise can help you stay active without causing extra pain.

Icing :- It is one of the most traditional method of getting relief in the pain take a ice bag or ice gel (click to buy best ice bag from amazon)

The benefits of applying ice are greatest within the first day or two after sustaining an injury, apply a bag of crushed ice, a bag of frozen veggies, or an ice pack to your injury it will help relieve pain and prevent swelling by decreasing blood flow to the area.

To avoid frostbite, never place the ice directly on your bare skin Instead, wrap it in a thin cloth or towel before applying it to the injured area. Apply ice for 15 to 20 minutes at a time, and allow your skin to return to normal temperature in between icing.

Exercise for shoulder pain in badminton

shoulder exercise

Do this exercise for 10 minutes each set with 10 shoulder raise

Shoulder exercise

Place you palm of the arm on the wall (making 90* angle to wall) in which you are having pain and don’t move it ,

Now start walking towards the wall while keeping these point in mind.

• Don’t move your palm
• always keep your chest forward and not toward wall facing
• Make an arc with your arm from that 90* angle position to as far you can go while suffering the pain (hold that position beyond which you can’t go)
• always keep your chest forward and not toward wall facing

Do this exercise for 10 minutes each set with 10 shoulder raise

Ankle Injury in badminton injury

ankle

Badminton requires very fast and quick movement and any miss balance of the foot can cause ankle injury so it is advised for player to wear Ankle support to prevent this from happening(Click here to buy one on amazon)

Types  of ankle sprains

which one is your’s ?

lateral ankle sprain

The most common type of ankle sprain occurs when the foot is inverted too much, affecting the lateral side of the foot.

When this type of ankle sprain happens, the outer, or lateral, ligaments are stretched too much.

medial ankle sprain

This happens when the foot, instead of the ankle rotating medially resulting in an inversion

(the foot being rolling to the inside), the ankle rotates laterally resulting in an eversion

(when the foot rolls to the outside).

High ankle sprain

A high ankle sprain is an injury to the large ligaments above the ankle that join together the two long bones of the lower leg.

High ankle sprains commonly occur from a sudden and forceful outward twisting of the foot, which commonly occurs in contact and cutting sport like badminton

Cures and Exercise for relief in ankle injury in badminton

Icing :- It is one of the most traditional method of getting relief in the pain take a ice bag or ice gel (click to buy best ice bag from amazon)

The benefits of applying ice are greatest within the first day or two after sustaining an injury.

Apply a bag of crushed ice, a bag of frozen veggies, or an ice pack to your injury. It will help relieve pain and prevent swelling by decreasing blood flow to the area.

To avoid frostbite, never place the ice directly on your bare skin Instead, wrap it in a thin cloth or towel before applying it to the injured area.

Apply ice for 15 to 20 minutes at a time, and allow your skin to return to normal temperature in between icing.

Flexibility exercises

Example of a flexibility exercise is a towel stretch and writing the alphabet with toes which will increase the range of motion.

Strengthening exercises

Ankle strengthening exercises are step ups and walking on toes which will strengthen the muscles around the swollen area.

Agility exercises

squat jumps and power skipping should not be implemented until the ankle has regained full agility.

Other strategies that can be used to prevent ankle injury include:

• Ensure proper warm-up prior to stretching and activity;
• When running, choose level surfaces and avoid rocks or holes
• Ensure that shoes have adequate heel support; and…

Wrist or hand injury in badminton injury

What Kinds of Wrist Injuries are Possible?

• The wrist is made up of the two bones of the forearm (the radius and ulna) and eight carpal bones (scaphoid or navicular, lunate, triquetrum, pisiform, trapezium, trapezoid, capitate, and the hamate). Many ligaments connect these bones to each other.
• A sprain is an injury to the wrist ligaments without any evidence of bone injury (that is, no broken bones or cracks in the bone). A strain is where there is a tearing of the muscle fibers in the area surrounding the wrist.
  • With a sprain, there is usually only a partial tearing of the ligaments.
  • In a severe wrist sprain, there can be a complete tear.
• A fractured or broken wrist means there is a break or a crack in one or more of the bones of the wrist.

Causes of Wrist Injury

If you use a racket which is too heavy racket or too light racket can cause wrist pain(check this review to find best racket for you), not doing stretching exercise is also another reason, after practice muscle need to be relaxed and if this step is avoided than the muscles will starts to become more stiffer and you will feel the pain while sleeping or next day.

Icing (read process in shoulder pain section) can be done to cure this if it does not work than these exercise will help you to treat you injury.

Wrist Injury Symptoms

The amount of pain or the ability to move the wrist does not reliably determine whether the wrist is broken or sprained. Signs and symptoms of wrist injury include the following:

• Swelling
• Heat/warmth
• Pain
• Discoloration
• Limited ability to move the joint
• Deformity

Some exercise for wrist injury

This exercise will help you coop up with the wrist pain as shown in the picture hold this position for 5 seconds and than release.

Do 5 sets of this exercise and it will help you to make your muscle more relaxed

When to Seek Medical Care

If you have severe pain, deformity, numbness, or are unable to move your wrist, you should call your doctor for an immediate appointment, go to an urgent care clinic, or go to a hospital’s emergency department.

If there is no deformity and the pain is manageable with over-the-counter pain medication, you may want to wait 12-24 hours before deciding whether to call the doctor. If symptoms persist after a day, see a doctor.

If you have obvious deformity, numbness, or severe pain, you need medical attention.

• If there is obvious deformity or severe swelling, there may be a broken bone that needs to be moved back into its normal position.
• There also can be a dislocation where the bones are no longer in the correct position, although they are not broken.

Read more about wrist injuries(source)

If you have any other question feel free to ask in the comment section

Thank you for reading……….