The fast and the furious: 8 ways to avoid injury while playing squash

Due to the speed of the sport, the twists and turns required, the power of the ball and the impact on the racquet, a variety of injuries can occur. Plus, banging into those walls can hurt! 

 

Common injuries include; muscle pulls, strains and sprains, overuse injuries, impact injuries, and injuries caused by slips or falls. 

 

Lower limb injuries are probably the most common squash injuries. These are generally caused by the sprinting, the changes in direction, explosive movements and the fast-paced nature of the game. Lower limb squash injuries can be acute, such as a trauma (sprains) or chronic, such as long term inflammation (tendonitis). 

 

Upper limb injuries, such as in the elbow, shoulder and wrist, are usually caused by high-velocity and repetitive arm movements. These injuries tend to fall in the chronic overuse category, such as tennis elbow. These can also be caused through collisions. 

 

Back injuries and pain can be caused or exacerbated by the movements required to reach low balls, or by twisting movements. 

How can you prevent injuries from occurring? 

 

1. Do a good warm-up and cool down: Warming up for any sport is a no-brainer. When it comes to squash, it is especially relevant due to the twists, turns, stretches, and lunges the game demands of you. Sprains and hyperextensions aside, going from a cold start to a super high heart rate in a very short space of time could have other health implications. 

 

2. Embrace the recovery days: You can have too much of a good thing! Most squash players will spend a lot of time on the court playing. Listen to your body, over-training will cost you through muscle fatigue and wear and tear on your joints. Even at a professional level, players will take at least a day off to rest and recover. 

 

3. Mix your training up! Use other types of exercise to prevent repetitive strain injuries, encourage wider range of movement, and develop strength and stamina. 

 

4. Don’t play while injured: As tempting as it is, getting back on court before full recovery from a injury is a close second to over-training. If you don’t heed the warning signs, it may come back to haunt you. Going back too soon inevitably will lead to a recurrence or further injury. If your ankle is sore or your rotator cuff is acting up again, a couple of days off the court to do some light weights or stretches may be in order. Masking your pain by taking anti-inflammatory pills may eventually be counter-productive. 

 

 

 

6. Stretching: make sure you stretch well after your game. 

 

7. Hydration: Drink plenty of water before, during and after to prevent dehydration. 

 

8. Sports massage: not injured? Then consider regular maintenance massages to keep you on top of your game. If you are injured, early assessment, treatment and intervention can help you get back to playing sooner. If you do suffer an injury, stop playing immediately and apply ice as soon as possible.