Badminton is an energetic, fast-paced sport using agility, accuracy, and endurance. However, like any high-powered physical activity, badminton players, both inexperienced and experienced, can encounter injuries. Whether it is a twisted ankle, or a strained shoulder, these injuries can impact performance and hinder progress in the future when not addressed.

At M.J. Badminton Academy, our emphasis is not only on the formal development of skills but also recognizing the importance of injury prevention and recovering correctly. This article discusses the top 5 badminton common injuries, what causes them, symptoms, and more importantly how to prevent them.

Ankle Sprain in Badminton

Ankle sprains are one of the most common injuries sustained in badminton. Because of the nature of the sport which entails sudden changes of direction, jumping and/or lunging motions the ankle is constantly being put under stress.

Causes:

• Sudden lateral movement
• Poor landings after jumping
• Wearing improper shoes or playing on uneven surfaces.

Symptoms:

• Sharp pain to the outside of the ankle
• Swelling and bruising
• Inability to bear weight onto the foot.

Prevention Tips:

• Always properly warm up and stretch before a match or practice.
• Purchase a good quality badminton shoe with adequate ankle support.
• Practice agility drills to help coordinate your balance.
• Tape or brace the ankle if you are recovering from a previous ankle complication Involvement.

Recovery:

In the first 48 hours implement the R.I.C.E method, which means Rest, Ice, Compression, and Elevation. As you start to return to activity this must be a gradual process and discussed with a physiotherapy practitioner.

Tennis Elbow (Lateral Epicondylitis)

While popularly associated with tennis, tennis elbow is also one of the most common injuries that badminton players experience. Tennis elbow refers to the pain on the outside of the elbow, caused by overuse of the forearm muscle.

Causes:

• Overuse of the arm and wrist (often called “lateral wrist flexors”) during smashes and clears.
• Inadequate grip or technique of the racket.
• Long sessions without rest.

Symptoms:

• Pain and tenderness on the outside of the elbow.
• Weakening grip strength.
• Increased pain when moving wrist and hand.

Prevention Tips:

• Get to grips with racket grip size and technique.
• Incorporate forearm strengthening in your practices.
• Make sure you have time to rest your arm between practices.

Recovery:

It is essential to get physiotherapy treatment, stretching and rest. In severe cases you may need to take a break from playing, to prevent chronic pain.

Shoulder Strain

The shoulder is crucial in badminton, mainly when performing overhead shots such as smashes and clears. Overhead movements achieve full Range of Motion and there can be shoulder strain when this motion is done on repeat and incorrectly. Shoulder strain is another one of those common badminton injuries that, while it is often overlooked, can be serious.

Causes:

• Repetitive overhead movement.
• Poor technique/warm-up.
• Weak shoulder/back muscles.

Symptoms:

• Pain when you lift your arm.
• Decreased range of motion.
• Constant pain when performing overhead strokes.

Prevention Tips:

• Strengthen your rotator cuff muscles with resistance bands.
• Do shoulder mobility/flexibility exercises.
• Do not over train, adequate technique.
• If you feel pain, don’t ignore it—early intervention is your friend.

Recovery:

Rest and anti-inflammatory treatments are used in the early stages with success. Gradual reconditioning and physical therapy is performed to restore full function.

Knee Injuries

Knee pain after playing badminton is a very common complaint from recreational and professional badminton players. Patellar tendinitis, ligament strains and meniscus tears can cause serious issues depending on how often you jump around and plant on a dime.

Causes:

• Lack of jump landing technique.
• Weakness in quadriceps and hamstrings.
• No warm up at all or repetitive stress.

Symptoms:

• Pain around, or under, the kneecap.
• Swelling and stiffness.
• Pain with stairs or squatting.

Prevention Tips:

• Strengthening the quadriceps, hamstrings, and calves.
• Always perform a dynamic warm-up.
• Learn proper jumping and landing techniques and practice.
• Wear knee support if necessary.

Recovery:

Ice packs for swelling, when resting keep the leg elevated. If

pain persists for more than a few days, consult a sports doctor or physiotherapist. Knee strengthening exercises are vital during the recovery period.

Muscle Strains and General Fatigue

Muscle strains, especially in the thighs, calves, and back, are common in badminton due to the force it exerts on different parts of the body, even though these injuries are not isolated to one body part. Once muscle fatigue sets in, the possibility of incurring a badminton injury increases because fatigued muscles lose some control and coordination.

Causes:

• Playing too long before taking a break or a rest.
• Dehydration and electrolyte disturbances.
• Long recovery periods between activities.

Symptoms:

• Tightness or pulling in muscles.
• A sharp pain that occurs suddenly in an activity.
• Feeling tight and stiff the next day.

Prevention Tips:

• Keep hydrated and eat well.
• Gradually progress in your training.
• Include stretching and foam rolling in your training program.
• Sleep and rest are the most important things to recover in badminton.

Recovery Tips and Stretching – Your Best Allies

Regardless of if you have knee pain for playing badminton or just sore muscles, proper recovery and stretching are part of the process of every athlete. At M.J. Sports Badminton Academy here’s what we are recommending:

1. Post-Game Stretching: Always cool down with 10–15 minutes of static stretches as follows: 

• Hamstrings
• Calves
• Quadriceps
• Shoulders
• Lower Back

2. Foam Rolling: Foam rolling will help you reduce muscle soreness and improve flexibility in general. You should foam roll your quads, calves, and back after intense sessions!

3. Sleep and Hydration: Suggested at least 7–9 hours of good rest and hydration. Your muscles repair best while you are sleeping and resting.

4. Ice Baths or Contrast Showers: If you are doing advanced recovery methods, we like the idea of ice baths or alternating hot and cold showers to reduce inflammation.

Final Thoughts: Badminton common injuries

Badminton is a sport of accuracy and speed, but it is also physically demanding. Awareness and some preventive care is very important in avoiding the above common injuries while playing badminton. Whether ankle sprains in badminton, shoulder strain, or knee pain after playing badminton, understanding how to manage and prevent injuries can keep you on the court longer and healthier.

At M.J. Badminton Academy, we don’t only develop future champions but also include injury prevention training, safe training methods, and overall athletic wellness. No matter if you’re taking your first steps or advancing your badminton journey, print out these tips for badminton injury prevention and try your best to stay one step ahead – literally!

Train smart. Stay safe. Play strong—only with M.J. Sports Badminton Academy.