Preventing Badminton injuries
_Warm Up
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Warming up should be part of your injury prevention routine. A good warm up will:
A warm up should consist of:
Dynamic stretching has now largely replaced static stretching as the warm-up method of choice. They include drills such as running with high knees and heels to bum. This should be performed for a minimum of 5 minutes, up to a maximum of 20 minutes, with movements gradually becoming larger and faster. This is preferable to static stretching as it keeps the body warmer and heart rate higher, and more resembles the type of movements which are required in most sports.
The warm up should last between 15 and 30 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity.
Warming up should be part of your injury prevention routine. A good warm up will:
- Increase the temperature of muscles.
- Increase blood flow and oxygen to muscles.
- Increase the speed of nerve impulses - making you faster.
- Increase range of motion at joints reducing the risk of tearing muscles and ligaments.
A warm up should consist of:
- Gentle jog (or other form of pulse raiser) to circulate blood and oxygen supplying the muscles with more energy to work with.
- Dynamic or active stretching drills and badminton specific exercises.
Dynamic stretching has now largely replaced static stretching as the warm-up method of choice. They include drills such as running with high knees and heels to bum. This should be performed for a minimum of 5 minutes, up to a maximum of 20 minutes, with movements gradually becoming larger and faster. This is preferable to static stretching as it keeps the body warmer and heart rate higher, and more resembles the type of movements which are required in most sports.
The warm up should last between 15 and 30 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity.
_Cool Down
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The aim of the cool down is to:
The aim of the cool down is to:
- Gradually lower heart rate.
- Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise.
- Remove waste products such as lactic acid.
- Reduce the risk of muscle soreness.
_Equipment
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There are two pieces of equipment in badminton that could help to prevent injury:
The first are the shoes. These must have a non-slip sole to prevent falls when you are moving around the court.
The second is the racket. The main considerations are the weight and the grip size. A lighter racket is less likely to cause injury, especially in beginners, when the wrist and forearm muscles are not strong. Having the wrong grip size can be the cause of tennis elbow. A grip which is too small will cause you to have to grip hard and place extra strain on the wrist muscles. However, a grip which is too large will not enable you to move the racket well in your hand. Try measuring from the centre of the palm, to the top of the middle finger. This should equal the circumference of your grip.
There are two pieces of equipment in badminton that could help to prevent injury:
The first are the shoes. These must have a non-slip sole to prevent falls when you are moving around the court.
The second is the racket. The main considerations are the weight and the grip size. A lighter racket is less likely to cause injury, especially in beginners, when the wrist and forearm muscles are not strong. Having the wrong grip size can be the cause of tennis elbow. A grip which is too small will cause you to have to grip hard and place extra strain on the wrist muscles. However, a grip which is too large will not enable you to move the racket well in your hand. Try measuring from the centre of the palm, to the top of the middle finger. This should equal the circumference of your grip.
_Fitness
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This includes general conditioning, aerobic fitness and muscular strength. Forearm and shoulder girdle muscle strength is important in controlling the racket. If you are in good condition then you are less likely to get injuries. Strong muscles are less likely to tear. Good all-round conditioning will balance the body and help avoid unnecessary injuries. A one sided sport such as badminton can soon develop one side of the body more than the other, causing muscle imbalances.
Always seek professional medical advice if you suffer an injury.
This includes general conditioning, aerobic fitness and muscular strength. Forearm and shoulder girdle muscle strength is important in controlling the racket. If you are in good condition then you are less likely to get injuries. Strong muscles are less likely to tear. Good all-round conditioning will balance the body and help avoid unnecessary injuries. A one sided sport such as badminton can soon develop one side of the body more than the other, causing muscle imbalances.
Always seek professional medical advice if you suffer an injury.