Badminton injuries: how to avoid shoulder pain, Achilles and ankle injuries

TUREFF• •0

Badminton looks gentle from the side of the court, but it is full of sudden lunges, jumps, twists and overhead swings. Most club players will have a sore shoulder or a turned ankle at some point. This guide covers the injuries that come up most often, how to warm up, and why shoes matter more than rackets. This is general information, not medical advice. If you are injured, or pain does not settle, see a doctor or a physiotherapist.

Shoulder pain

Overhead shots such as clears and smashes put repeated load on the shoulder, especially the muscles and tendons of the rotator cuff.

Technique: power should come from turning the body and using the forearm, not from hauling the arm alone. A late, cramped contact behind the head strains the shoulder more than hitting in front of you.
Volume: a sudden jump in playing time, such as several long sessions in a week after a break, is a common trigger.
Strength: light resistance-band exercises for the shoulder's external rotators and the upper back help many players.
Warning signs: pain when lifting the arm above the head, or at night, deserves rest and a proper assessment rather than playing through.

Achilles tendon

The Achilles tendon joins the calf to the heel and takes huge forces when you push off into a lunge or jump.

Achilles injuries in racket sports are often associated with older recreational players, a sudden burst of movement and insufficient warm-up, though anyone can be affected.
A rupture often feels like being kicked in the back of the heel, sometimes with an audible pop. Stop playing straight away and seek medical help.
Calf strengthening, such as slow heel raises on a step, is commonly recommended to build tolerance.
Pain and stiffness at the back of the heel in the morning is a reason to reduce load and get it checked before it becomes worse.

Ankle sprains

The classic badminton sprain is rolling the ankle outwards, often when landing awkwardly or stepping on someone's foot near the net in doubles.

Footwork: land with balance and avoid reaching for shots with your weight thrown sideways over the outside of the foot.
Court awareness: clear stray shuttles off the court, and agree with your doubles partner who takes the middle.
Balance training: standing on one leg, then on a cushion, then with eyes closed, helps the ankle recover and react.
If you have sprained an ankle before, a brace or taping is sometimes recommended for a period; ask a physiotherapist.

Knees and lower back

Deep lunges place a lot of strain on the knee. Keep the knee in line with the toes and do not let it collapse inwards. Strength work for the hips and thighs helps both knees and lower back.

A warm-up that works

Spend ten minutes before you hit a shuttle in anger.

Raise the pulse: light jogging, skipping or side shuffles around the hall.
Mobilise: arm circles, trunk rotations, hip circles and leg swings.
Activate: a few lunges, squats and calf raises.
Movement: shadow footwork to the corners at half speed, then faster.
Hitting: start with gentle drives and clears before smashing.

Long static stretches are better saved for after play, when the body is warm.

Shoes

Proper indoor court shoes are the single most useful piece of injury prevention.

Gum or non-marking rubber soles grip the court and let you stop and change direction.
A low profile keeps the foot close to the floor, making it less likely to roll over.
Running shoes have tall, soft heels designed for forward motion, which makes them unstable for sideways lunges.
Replace shoes when the sole is worn smooth or the upper no longer holds the foot.

When to rest

Pain that changes how you move, swelling, or anything that does not improve after a few days of rest should be checked by a professional. Coming back too soon is how a minor sprain becomes a recurring one. What injury has kept you off the court, and what helped you come back? Share your experience or ask a question in the comments below.