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Badminton players may be susceptible to upper and lower body injuries.
Badminton players may be susceptible to upper and lower body injuries.
Upper body injuries include :
Upper body injuries include :
Tennis elbow
Tennis elbow
Rotator cuff injury
Rotator cuff injury
Wrist pain
Wrist pain
Badminton is a high agility sport . The impact on the lower body due to sudden random landings can cause strain, inflammation ( tendonitis ) and injury to commonly , the Achilles , the ankle, the heel and feet and the knee.
Lower body injuries may include :
Lower body injuries may include :
Achilles tendon tears
Achilles tendon tears
Patella tendonitis or Jumpers knee
Patella tendonitis or Jumpers knee
Ankle sprains
Ankle sprains
Stay tuned for more posts covering these topics
Stay tuned for more posts covering these topics
Tennis elbow ( Lateral epicondylitis)
Tennis elbow ( Lateral epicondylitis)
It occurs when the forearm , near the elbow is used excessively causing tightness, inflammation and possibly micro tears near the bony edge of the elbow.
Those that suffer from this may experience :
Pain ranging from slight severe around the outside of the elbow / forearm
Stiffness and tightness when flexing / extending the arm
Pain when gripping or lifting
Treatment can include conventional treatments such as:
R.I.C.E
Massage to relax tight muscles
Physiotherapy
Elbow braces
Acupuncture or shock wave therapy
Prevention is always the key. Make sure your forearms are warmed up sufficiently before training or a game. Stretch adequately and include forearm strengthening exercises.
If your arm aches during a game , take a break if possible or at the earliest convenience. Lastly, check your technique is correct. Either way, reducing repetitive action is essential
Rotator cuff injury (Shoulder pain)
Rotator cuff injury (Shoulder pain)
Is another common shoulder injury amongst players. Even people that play other sports and those that do not play sport .
It affects the group of muscles and tendons holding your shoulder joint in place. Shoulder pain can occur when your entire arm is put under excessive strain.
Symptoms of shoulder pain can be:
Neck pain when sleeping
Shoulder and neck pain or discomfort or tenderness when lifting or performing certain movements
Treatment and prevention include :
wearing a shoulder brace to reduce strain on the area.
R.I.C.E with any inflammation.
Careful massage ( it is wise to have a physiotherapist / osteopath or chiropractor give approval for this) targeted to the shoulder , neck , biceps, triceps and pectoral region can help. The whole area needs to be targeted to relieve the strain .
Natural joint supplements such as salmon or fish oil, and tumeric have some studies to support a mild anti inflammatory affect
Wrist pain
Wrist pain
The wrist is a joint area of the body that can be susceptible to a number of overuse and sprain issues such as:
Wrist tensosynovitis - inflammation of the the two tendon sheaths holding your thumb.
Wrist tendonitis - swelling of the six tendons that connect the muscles to the wrist bones
Ganglion cysts - sac of fluid on the wrist. Currently unknown cause, but possible theory due to overuse or trauma.
Arthritis - osteoarthritis of wear, tear and over use of the joint over time
Badminton players are not the only people that are susceptible. New mothers, occupations that have repetitive tasks such as hairdressers, labour inntensive jobs, Other sports such as basketballers.
Symptoms can include :
Stiffness , pain, swelling or numbness around the base of the thumb that can radiate to the hand and forearm. This gets worse when gripping or pinching objects.
A snapping or popping sensation when you move your wrist or fingers or thumb.
Treatment includes REST! , ice , anti inflammatory medication , MASSAGE to relax tight tendons , physical therapy/ physiotherapy exercises and occupational therapy to help regain strength and a wrist splint . A wrist brace can help with prevention or treatment. Doctors may request x-ray, ultrasound or MRI or corticosteroid injections
Achilles tendon strain / rupture
The achilles is a strong , fibrous muscle that attaches the heel bone to the calf muscle. It is the largest tendon in the body . You need this muscle to run, jump and walk.
A tendon rupture is a tear or separation of muscle fibres. It is commonly caused by playing sport . It is vulnerable to stress from excessive running and jumping . The tendon can also separate from the heel insertion point .
When the Achilles ruptures, a popping or snapping sound can be heard and a searing / extreme sharp pain in the lower leg or ankle. Sometimes there is swelling and discolouration in the area.
Treatments include R.I.C.E, anti inflammatory medication,massage , rest, physical therapy and possibly surgery.
As always, prevention is better than cure. While training, be aware of the surface you are on. Training intensely on uneven surfaces for repetitive periods can stress the Achilles.
Vary your exercise and build up the intensity. Going hard too soon will also cause the Achilles to be vulnerable.
Patella tendonitis
Is also called Jumpers knee because it is common in people that play sports that involve running, jumping, landing eg basketball, volleyball.
Patella tendonitis is inflammation of the patella tendon ( the tendon that attaches the kneecap to the tibia( shin bone) due to repeated overuse and over load, weak muscles that support the knee ( muscle imbalances ), sudden increase in activity and improper footwear.
Symptoms are sudden pain when you move your foot during certain activities, stiffness in the knee and quadriceps muscle , swelling and inflammation around the knee especially under the patella and weakness in the knee joint.
Effective treatment is a commitment to improved and normalised mobility and strength. Pain relieving medication eg ibuprofen , organic medication eg. arnica,physical therapy , stretching , strengthening exercises such as eccentric squats and front leg raises , massage to improve circulation and mobility and importantly, modifying the activities you engage in.
Integrating these practices into your lifestyle can improve range of movement and performance. Acknowledging the pain and not exercising through it , is also important in managing acute pain and any chronic pain that follows
Ankle sprain and strain
Badminton is a sport that carries the risk of ankle sprain or strain as landing, jumping and sudden changes in direction may cause rolling, turning or twisting the ankle in an awkward way.
This can cause ligaments/ tendons ( connective tissue ) holding the ankle to overstretch or tear resulting in a strain or sprain.
What is the difference between the two ?
A sprain is when the band of muscle / connective tissue holding two bones together ( ligaments ) is injured.
A strain is when the band of muscle / connective tissue between muscle and bone is injured (tendons).
An injury to ligaments and tendons is usually graded in severity.
Healing time is individual but roughly 2 weeks before a sprain/strain may start to feel better, and 3-4 weeks for any moderate sprain. Avoiding any strenuous activity may last up to 8 weeks !
How do you know you have a strain/sprain?
You will notice swelling, pain, bruising,tenderness or weakness around the ankle and /or foot .
Weight bearing is painful, and muscle spasm as the muscles tighten up on their own .
Treatment for acute injury is always R.I.C.E.
Rest and minimise walking for the day, elevate and ice the area periodically ( 15 min on/15 min off). Once the swelling subsides, roughly 5-7 days and you can tolerate weight in the ankle , stretching can help.
Seeing a massage therapist can help with pain and swelling, but start gently and cease if those symptoms worsen. Self massage is also beneficial.
If a sprain/strain is left untreated it can lead to chronic weakness in the joint , causing more potential episodes of rolling and instability.
Rehab exercises are best given by a physical therapist/ physiotherapist/osteopath/chiropractor.
Massage and Badminton Performance
Badminton , whether social or professional can be a physically demanding sport.
To maintain a peak performance, players often explore different ways to stay supple and on top of their game.
One technique is massage therapy .
Any of those that play sport on any level, including badminton players, recognize the benefits of massage to stay in good performing condition .
Benefits include the importance of a recovery routine/ strategy that includes post-training massages
- recovery, detox and relaxation.
- to alleviate muscle tension and promote healing.
Badminton involves a lot of footwork and upper extremity movements. Especially for beginners, the parts that become sore usually are the forearms, shoulders, thighs, legs, and feet. As more skills are developed like smash or jump smash, other parts become more involved such as the core, chest and back.
*RM - local Melbourne badminton player
Massage is Helpful for Badminton Players
Here are some ways in which massages can help:
Muscle relaxation aids in tension, tightness soreness from repetitive use and over use . Alleviating this allows the muscle to heal, recuperate, excrete toxins efficiently, allow for blood perfusion and normalised range of movement.
As a result , recovery is faster.
Circulation improved by massage techniques such as effleurage and petrissage . Obviously, circulation is blood flow and therefore , reduced inflammation and faster recovery.
Injury prevention: having a regular massage, whether it be fortnightly , monthly or every two months or more can still help to prevent injuries by identifying and addressing muscle imbalances, tightness, or restricted range of motion. Massage can help with flexibility, agility and prevent muscle tears and strains .
Massage therapists can target specific areas of concern, muscle imbalances and tightness such as the shoulders, arms, or legs.
Stress reduction: Competitive sports can be mentally and emotionally demanding, leading to stress and anxiety. Massages have a calming effect on the nervous system, reducing stress levels and promoting relaxation.
Does Massage help Badminton players...
Enhanced recovery: the massage techniques aid in removal of metabolic waste products such as lactate.
Intense physical activity allows for the build up . "Flushing " this also helps speed recovery , especially between training sessions . As does continues exercise .
Mental well being promoting better focus : Massage and the intention to which it is executed promotes a profound feeling of well-being
( ultimately . However, it can elicit a deep emotional release- see another post on Emotion and Massage) , relaxation, and therefore, mental clarity. This can help badminton players and all athletes improve their concentration and mental performance during training sessions and competition.
That being said , I cannot emphasise enough how every individuals needs are unique and each response is and will be different.
Therefore , technique , frequency , recovery and emotional response needs to be heard, explained and tailored to the individual .
A consult prior to massage is essential. As is "checking in" during the massage . Language meaning is different for everyone and massage , for example pressure is subjective .
Genuine care for the persons well being is your key to staying aware and as in-tune as you possibly can.
Cupping Do's and Don'ts
As CUPPING is becoming increasingly popular I feel it pertinent to post useful information about this traditional , effective and safe therapy .
At The Massage Flair a suction cupping method is used ( as opposed to flame method) .
The gentle suction that cupping creates resets the electrical conductivity of muscle fibres and loosens them. This action promotes lymph and blood flow .
However , cupping aftercare is essential to feel the maximum benefit . The deep detox and therapeutic effect is sometimes underestimated. It can be quite intense when the whole body has experienced cupping .
Check out the following guidelines .
What to do after cupping or cupping and massage:
Drink a lot of water. I' m not joking! It's hard to avoid sounding like a nag but Water helps flush your lymphatic system of the cellular toxins from the session . Massage in itself moves lymphatic fluid and toxins from cells . Combined with cupping , the effect is deeper ! Some people add electrolytes to water which aids further hydration
Rest and keep your body warm .You may feel more tired than normal , or more tired than from massage alone. Some people may experience flu like symptoms after cupping (headache or general body aches) which is a transient reaction and flush . Your immune system is clearing cellular waste . This is a short lived feeling .
Post cupping treatment ( especially cupping and deep massage) Avoid these things :
Primarily ,
4-6 hours afterwards :
It is a good idea to avoid any caffeine products , drinking alcohol, having sugary foods and drinks, dairy products and processed meats ( deli meats contain salt and sugar).
These foods can reduce your capacity to process this healing treatment .
Also avoid hot treatments straight after such as a very hot
showers, saunas, steam rooms . After this period they are ok , however observe how your skin may be sensitive to temperature on the cupping areas .
Avoid sitting in a room with strong air conditioning or cold and windy temperature and conditions .
Allow yourself time to rest , nap, sleep and recover . It really is quite a deep healing when in conjunction with massage , especially deep tissue massage .
Avoid Intense exercise. Many may feel rejuvenated, however most people feel like they have had a deep detox and need rest .
Schedule an appointment at The Massage Flair
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How long does it take for the cupping marks to disappear?
Cupping can produce circular marks that can range n color from pink to deep red or purple. The intensity of the marks vary depending on genetics , how tight the muscles are when the cups are applied and the length of time the cups are applied for.
You may have seen athletes , professional footballers with these marks. They are nothing to be embarrassed about. You are doing something wonderful for your body .
Discolorations will fade. Some areas may fade even before the session is complete! Some may take a few hours while others take a week or so. These discolourations relate to your body's health at the time you have the session .
Hydration and rest will help them to disappear faster . A colleague has even mentioned having a spoonful of honey once a day ! Worth a try I think...
Everyone's body responds differently to cupping and massage . Certainly the two therapies together are quite profound I feel.
If you have any questions at any stage , before or after cupping please don't hesitate to contact The Massage Flair or any other trained therapist .
Should I do anything to prepare for cupping massage ?
Drink lots of water ..before and after
Hydration is paramount for fluahing and removing cellular toxins and waste products from our system..especially the lymphatic system.
Have a light meal over an hour before your appointment.
There is no need to shave or remove hair on the area before your session. This includes aggressive exfoliation and recent laser treatment . Just come in as you are!
Make sure you are not sunburnt or have other skin sensitivity. If you do, discuss those areas with the therapist and a plan can be arrived at. Cupping can make the area feel warm, so any sun burn will not feel great !
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