Badminton is a safer sport than most, but badminton injuries do happen. A badminton player covers about a mile of territory during a match, usually in quick stops and starts, and the speed of reaction needed to play badminton can also invite motion-related injuries. Here are some tips on badminton safety that will assist you in injury prevention.
Badminton Safety Attire
Two pieces of badminton equipment can go a long way toward preventing injuries: badminton shoes and badminton goggles. Badminton shoes should offer an excellent slip-free grip because you'll need to be able to stop and start without fear of slipping. Badminton goggles are especially important in doubles play, where there is a greater chance of an errant badminton racquet swing making contact with a playing partner.
Besides these basics, always wear badminton equipment that is medically necessary, such as knee braces or tensor bandages.
Badminton Drills for Injury Prevention
Warming up before a badminton match is one of the best ways to prevent injuries. Start with a brisk jog or run, or engage in easy badminton rallies with a partner for 10 to 15 minutes.
Once you've gotten warm, practice stretching exercises that focus two to three minutes each on specific areas such as your shoulders and knees. Follow these stretching techniques with other static stretches focused entirely on your legs. Wearing a warm-up suit as you stretch will keep you from cooling while your body is stationary. About 15 minutes of stretching should be enough in most cases.
After your warm-up and stretching drills are completed, another five to 10 minutes of more strenuous rallying with a partner should help you work up a light sweat that will leave you primed for real badminton play.
Other Badminton Safety Tips
Besides these exercises, take basic safety precautions when playing badminton. Take breaks to stay hydrated, especially when playing outdoors. In doubles play, communicate with your partner to avoid collisions. Make sure the court is free of any slick or wet spots before beginning play. Playing with a badminton set regularly will keep you in better physical condition, which is the best injury prevention means of all.