[Badminton Physio] Injury Prevention in racket sports: Part 2/4 - Knee and Ankle Injuries
By Senior Physio, Jackie Lu @badminton_physio
Welcome to Part 2 of our blog series on badminton injury prevention!
Ankle injuries
A very common injury we see in badminton is lateral ankle sprains.
the injury has a 40% recurrence rate
and 73% of people injured have residual symptoms
It's important once you sprained your ankle to begin early intervention to optimally recover and minimise future residual pain and restrictions.
What to do for lateral ankle sprains?
Stage 1: 0-4 weeks post-injury
Implement 'Peace & love'
Stage 2: 4-6 weeks post-injury
Neuromuscular exercise training: 30 minutes per day, 5 times per week for 6 weeks
Banded exercises
Foot intrinsic exercises such as toe curls and fanning.
Standing static balance
Stage 3: 6 weeks – 6 months post-injury
Strength and balance exercises- performing 4 to 5 times per week
Bosu ball balancing + shuttle juggling (2-5mins)
Single leg side jumping (15 per set x3 sets)
Single leg jump -> 2 leg landing (10 per set x3 sets)
Knee injuries
Common knee injuries that occur in badminton can be distributed into two categories.
Traumatic injuries: ACL, MCL, Meniscus tears. The causes for traumatic knee injuries can include sudden twisting or landing awkwardly.
Atraumatic: Patella-tendinopathy. The causes for these injuries include overloading of the knee, and malalignment of force distribution.
For specific treatment of these injuries, it is best if you consult a physiotherapist or doctor as the injuries will require specific intervention suited to your situation.
Knee injury prevention
If you don’t have any pain and want to strengthen your knee to prevent injuries, then we recommend the following exercises:
lateral jumps (12 pers set x 3 sets)
jumping alternate lunges (10 per set x 3 sets)
monster walks (2 laps)
box jumps + reactive landing (10 per set x 3 sets)
If you have any questions about badminton injuries and skills, give us a shout!
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Great insights on court movement and joint protection! Incorporating single-leg stability work and reactive landing exercises has been a game-changer for avoiding lateral ankle sprains during intense matches. To stay consistent with neuromuscular training and progress safely through the stages, following a structured weekly rehab exercise schedule makes a huge difference. Ensuring you have proper footwear and reliable supportive training gear also plays such a key role in reducing joint stress on the court. Looking forward to reading the next part of the series!