The Steady Smash

August 18, 2014 | By | Reply READ MORE...

Badminton is one of the most popular sport in India and Asia. It is an Olympic sport played in singles, doubles or mixed form. Badminton is also played outdoors as a casual recreational activity, often as a garden or beach game.

Common Overuse Injuries

  • low back strain (39.6%)
  • knee injuries (16.5%)
  • shoulder injuries (14.3%)
  • ankle and wrist (24.5%)

Although badminton is one of the safest sport to play but like any competitive sport, the risk of injuries is always present. Fortunately most of the common injuries are preventable by practicing good habits. Dr. AnjanaLaungani consultant physiotherapist and head of PhysioRehab says“ Sports injuries due to the nature of repetitive stress / strain and competition level of the game are common.Early intervention and prevention is the key for the sportsperson. These tips also apply to any racquet sports.

ADEQUATE WARM UP AND COOL DOWN:

Warm-up and cool-down activities should be incorporated into training and competition routines. The warm-up prepares the body for activity, as well as helping to prevent injury to muscles, which can be more susceptible to injury when cold. The cool-down helps the body clear lactic acid that builds up during any activity. Less lactic acid means less soreness and stiffness the next day

APPROPRIATE TECHNIQUE:

Appropriate Technique is one of the most important factors in injury prevention.
a) Incorrect footing- all players should get their feet and its biomechanical alignment of lower limb analyzed by a physiotherapist to know the kind of shoes and shock absorption required. Correct footwear helps in preventing lowerlimb injuries
b) Wrong biomechanics- When one muscle is stronger than its opposing muscle, you have an imbalance. For instance, if you do push-ups or bench presses daily, but never do rows, pull-ups, or other upper body pulling movements, there’s a good chance your chest is far stronger than your back, and you likely have a strength imbalance.Thus overworking one group of muscles and not working the opposite group in the correct proportion leads to wrong biomechanics and thus increases the chance of injury says Dr. IshaVora , senior physiotherapist at Physiorehab.
c) Poor core muscle strength- core muscles serve as a muscular corset that stabilizes the body and spine. The core has been referred to as power house of all limb movements. Thus core strengthening exercises should be incorporated during the training. Core stability is critical for providing a stable strong support for the shoulder to work off.
For e.g. – A good shoulder needs a good foundation. The core also provides the kinetic chain for overhead activities, allowing the trunk muscles to transfer energy and momentum for overhead sports. Injuries can be prevented if the core stability is given good focus during training itself.
d) Balance and control of body – Prevention of falls is vital during the game.A good balance and proprioception program will give the player appropriate control of the body along with agility.This part of sports training is very important

AVOID OVERPLAYING:

If you begin playing badminton and play for several hours in an attempt to improve rapidly, you are setting yourself up for an overuse injury. This is because you are trying to do too much and are not allowing your body adequate time to recover. As a beginner, you may also have poor technique which may predispose you to injury. Most overuse injuries can be prevented with proper training and common sense. Learn to listen to your body. Remember that “no pain, no gain” does not apply here.
The 10 percent rule is very helpful. In general, you should not increase your training program or activity more than 10 percent per week. This allows your body adequate time for recovery and response.
Seek the advice of a sports medicine specialist when beginning an exercise program or sport physiotherapist to prevent chronic or recurrent problems.

HYDRATION AND NUTRITION:

It is important for any player to have adequate hydration and diet. For optimal performance benefits one should consult a sports nutritionist as every sport has different nutrition requirement.

A National Level Badminton player came to PhysioRehab for hisimproving game. After full evaluation (in clinic and of field) various shortenings were noted. A tailor made program was designed which included footwear correction, core strengthening, lower body strengthening kinetic control training along with nutritional and hydration councelling. After 6 weeks of rehab the player said “my drop shots, smashes and rallies are better by 50%”.

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