To prevent badminton injuries or reduce the risk, general and sport specific warm-up is important.
It increases the activity of prime muscles, improves concentric and eccentric power, flexibility and endurance capacity. The duration of warm up and stretching should be approximately 15-30 mins.
A typical warm up might include:
*15-10 mins of gentle rhythmic movement such as jogging and skipping.
*Short stretches of about 15-30 seconds.
*2-3 minutes of small movement of specific joints eg. Shoulder circles, hip forward and backward movements, pelvic rotation, arm and knee bends and trunk twists.
*Slightly longer stretches on “tight” muscles.
*Specific warm-up such as shadow drills, short warm-up such as drops, lifts, clears, etc. before starting to play or practice.
*It reduces muscle tension.
*Prepare the player for physical activity.
*Prepare the player mentally for sport.
*Help coordination by allowing for freer and easier movement.
*Good and regular stretching habit prevents badminton injuries.
Cool down is the process by which the body is helped to gradually recover
from exercise and adjust to rest. It helps to remove waste products (lactic acid) of exercise that have accumulated.
Doing all the above will not guarantee you from not picking up badminton injuries, but it will certainly reduce the risks.
Have an injury-free badminton career!
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Badminton injury does occur to a player when they are not properly warmed up or their techniques are not correct.
It also happens when fatigue kicks in after playing or training too long. Also there are times that you really don’t know what hit you.
So I think it is good that you understand the few common badminton injuries in case you are unlucky or and injured yourself. However, you should always seek professional advice if that happens.
Acute Badminton Injuries:
*Ankle Sprain – is a common badminton injury, usually accidental. It may occur when the athlete steps on his partner’s foot and land with a plantar flexed, inverted and supinated foot. Most sprains occur on the lateral ligament complex, a group of ligaments on the outside of the ankle. It will result in a painful swelling in the outer aspect of the ankle, usually causing a partial or total rupture of one or more ligaments.
Apply RICE (Rest, Ice, Compress, Elevate) to reduce swelling. It may also result in other complications eg. fracture, tendon injuries and loss of proprioceptive control. It may take days to a few months to heal with adequate rehabilitation.
Meniscus Tear – Normally caused by a sudden twisting movement of the knee during footwork resulting in the tear of the meniscus. There will be pain in joint-line of the knee, mild swelling and unable to flex or extend the leg in full. It may be having accompanying collateral or cruciate ligament injury.
Muscle Strain – Sudden explosive loading of a muscle resulting in rapid contraction of muscle fibers like a sudden overhead smash. It may result in the disruption of muscle fibers and will cause muscle pain, swelling, bruising and lost of function (depending on severity) such as hamstring strain, gastrocnemius strain, adductor strain, quadratus lumborum/lumbocostal.
Overuse Badminton Injuries:
Lateral Epicondylitis (Tennis Elbow) - A chronic overuse injury due to repetitive backhand flicks, over tension of strings, change of grip size, poor recovery and stretching. It will result in pain in the lateral epicondyle and common extensor tendon.
Having the correct techniques and proper grip sizing is important to prevent this type of badminton injury. It is also important that you do not advance too quickly to a higher level or increase the intensity of play. Adequate rest is the best option of cure.
Medial Epicondylitis (Golfer’s Elbow) - An acute or chronic overuse injury due to repeated wrist flicks, with inadequate recovery of the common flexor tendons. Pain will occur at the medial epicondyle. You can treat it with tape, tennis elbow guard, manual therapy and stretching.
Very common in Badminton as this game involves a lot of overhead shots. Normally caused by problems or damage on the rotator cuff.
Patellar Tendonitis (Jumper’s Knee) - A chronic overuse injury due to repetitive jumping on hard surface with poor footwear. There will be pain in the front of the knee( just below the patella). It may seem resolved initially after warming up but it will be aggravated by a sudden increase in intensity and frequency of jumping. It may result in tendon rapture and may involve other structures: example plica, femoral condyle. Adequate rest is the best option of cure.
Achilles Tendinopathty - A chronic degenerative change of the Achilles tendon due to repetitive jumping and pushing off, poor recovery, warm up and stretching. There will be pain and swelling in the Achilles tendon. It may result in the rupture of tendon (explosive jumping).
Sacroiliac Joint Dysfunction – A chronic low backache caused by anatomic anomaly, inadequate abdominal and lumbo-pelvic muscle control (core stability). It can be prevented with stability and coordination exercises of local and global muscles (abdomen, diaphragm, back pelvic floor and gluteal). Please refer to doctor for full evaluation on this badminton injury.
Cramps - A sudden, tight and intense pain caused by a group of muscle locked in spasm due to excessive fluid loss, excessive heat gain, fatigue and inadequate muscle recovery and heredity. This badminton injury usually happens in the player’s leg area. Treatment should include straightening of the leg and gentle massage. Also drink as much fluid as you can in between intervals.
Abrasion - Superficial loss of skin due to contact with floor or mat. This is a common badminton injury as you fall to the ground to retrieve a shot. Clean the wounds thoroughly to prevent infections.
Blisters - Fluid filled space under the skin caused by direct contact with hard surface. Occur mostly on the heels and toes and at times on the hands. It may lead to infection if untreated. Clean the area before pricking the blister to drain the fluid. Then leave the skin in place and cover with gauze.
No matter how safe conscious you are, there are still risks of getting the above badminton injuries. You should always consult a doctor or a physician. If the injury is not that severe, taking adequate rest would be your best option.
Posted by hapi2brey on Monday, April 14, 2008
Here's the entry form for NMBF 2008 Tournament. To join just download and print or get a copy from membership and tournament committee members. Fill it up and submit with your payment of $20 ($15 Membership is applicable) to either Finance Committee Head Malou Mendoza, Membership Committee Head Hapi Gabriel or Tournament Committee Head Macoi Aguda.
Deadline of Entries is on April 12.
Posted by hapi2brey on Wednesday, April 09, 2008