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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