Badminton is a sport of impact, sudden changes of direction, and repeated jumps. While this discipline is excellent for cardio, it places enormous stress on the musculoskeletal system. To practice for a long time and with pleasure, it is essential to know the risk zones and adopt the right prevention reflexes.

Ankle Sprain: The Number One Risk

This is the most frequent injury on the courts. It usually occurs during a quick lateral movement or a poorly controlled landing from a jump.

• Prevention: The choice of shoes is paramount. They must offer excellent lateral support and a non-slip sole. Proprioception exercises (balancing on one leg) also help strengthen the ankle stabilization reflexes.

The Knee and "Jumper's Knee"

Repetitive forward lunges and jumps impose constant pressure on the patellar tendon. This can lead to patellar tendinitis.

• Prevention: It is crucial not to let the knee go past the toe line during forward lunges. Strengthening the quadriceps and hamstrings allows for better shock absorption and protects the joint.

The Shoulder and Elbow: Repetitive Motion Syndromes

The dominant arm is subjected to thousands of rotations and strikes, often with explosive force.

• The Shoulder: Rotator cuff injuries are common due to the extreme range of motion during overhead strikes.

• The Elbow: "Tennis Elbow" can also affect badminton players, often due to unsuitable equipment (racket too heavy or string tension too high) or excessive tension on the grip.

• Prevention: A specific warm-up for the arm joints and gentle stretching after the session are highly recommended.

Achilles Tendon Rupture

This is the most serious injury for a badminton player, often affecting players over 30 who practice intensively. It occurs during a sudden forward start or when pushing off for a jump.

• Prevention: Constant hydration (dehydrated tendons are fragile) and a progressive warm-up of at least 15 minutes. Never ignore warning signs like a dull pain in the heel upon waking up.

Conclusion: Listen to Your Body to Last

The majority of badminton injuries stem from a lack of preparation or accumulated fatigue. Rest is an integral part of training. By investing in good shoes, warming up seriously, and staying tuned to your joints, you can enjoy the incredible dynamism of this sport for many years.