Racket Sports
In racket sports like tennis, badminton and squash, shoulder, elbow and wrist injuries – including repetitive strain injuries (RSI) and acute trauma – are common. These injuries often result from repetitive, high-intensity upper limb movements, improper grip technique or frequent heavy serves and smashes. Over time, these motions can place excessive stress on joints and soft tissues, leading to pain, inflammation and reduced performance.
Preventing Racket Sports Injuries
To avoid repetitive strain injuries, start by strengthening muscles and doing regular stretching. Choosing the right equipment (especially the racket) is essential. A balanced diet also helps maintain strength and endurance.
Swinging a racket involves complex shoulder movements. Strengthening the rotator cuff helps stabilise the shoulder and reduce the risk of injury.
Rotator Cuff Training
Use an exercise ball to improve shoulder stability. A strong rotator cuff allows better control of the ball.
Exercise: Press one arm against a ball on the wall. Move it up and down, then side to side, keeping shoulders straight and rotator cuff muscles engaged.
Stretching for Flexibility
Stretching the shoulders helps prevent sprains and improves racket swing.
Exercise: Gently pull one elbow forward with the opposite hand until a stretch is felt in the shoulder.
Grip and Muscle Fatigue Prevention
Using the correct grip reduces muscle fatigue. Other key measures include moderate exercise, proper rest and improving tendon flexibility.
Exercise: Wrist flexion and extension with dumbbells strengthens arm muscles and stabilises joints. Keep your elbow at your side and tilt the wrist up and down.
Leg Tendon Stretching
Daily stretching helps prevent injuries from jumping and sudden stops.
Exercise: Stand with one leg bent and lean into a wall until a stretch is felt in the calf. Hold for 15 seconds and repeat to relax muscles and tendons.
Balance Training
Poor balance increases the risk of sprains and falls. Regular balance exercises improve stability.
Exercise: Practise single-leg stances on a soft surface to strengthen calf muscles and joints.
Choosing the right equipment is key to injury prevention. Tennis rackets should match your fitness level, skill and playing style. Generally, a light racket with a thin grip and large striking surface is ideal. Heavier rackets are best for advanced players with strong arm muscles.
Wear proper sports shoes that offer lateral support to prevent sprains and allow safe stops. In squash, light-coloured clothing improves visibility, and eye protection is recommended to prevent serious injuries.
Racket sports consume significant energy. A tennis match can cause up to **2.5 litres of water loss per hour. Dehydration leads to fatigue and calf cramps. To prevent this, drink 120–240 ml of fluid during play. Afterwards, sports drinks will help replenish water and sodium lost through sweat.
Consume 1–4 grams of carbohydrate per kilogram of body weight three to four hours before a game. For example, a 70 kg person should eat 70–280 grams of carbs (roughly one plate of rice). During play, take 25–30 grams of carbs every 30 minutes, such as a banana or 500 ml of sports drink. Within 30 minutes after the game, eat a 400 calorie recovery meal with 100 grams of carbs and high-GI foods like jam sandwiches.