Staying safe on court: shoes, floor, grip and a few habits
Practical precautions from the BWF manual that lower the chance of slips, sprains, strains and eye injuries, and what to do if you do get hurt.
Prevention first
The best way to deal with an injury is to avoid it. Correct technique, warming up, cooling down, suitable clothes and equipment all help. Injuries are of two kinds: sudden ones from a fall, twist or impact (sprained ankles, pulled muscles, eye injuries from a shuttle or racket), and overuse ones that build up over time (pain below the kneecap, tennis elbow).
Checklist
Shoes
- Wear court shoes with a non-slip sole.
- Avoid shoes with a raised sole, such as running shoes: they can increase the risk of spraining an ankle.
- Replace shoes as often as you can: old shoes give less support.
- Tie laces properly and do not let them be long enough to trip you.
Clothes
- Wear clothes that let you move freely.
- In a cold place, put on a tracksuit between games to keep warm. If it has side zips, close them before you knock up.
Racket
- Use a non-slip grip and change it regularly. A slippery grip makes you squeeze harder, which can strain muscles.
- Check the shaft for cracks.
- Keep the grip relaxed to reduce the chance of tennis elbow.
Floor and court
- Pick up stray shuttles from the court and surrounds, because they are slip hazards.
- If the floor is slippery with dust, wipe the shoe soles with a slightly damp cloth, then remove the excess moisture before stepping on court.
- Avoid hard surfaces where you can. If you cannot, vary your practice to spread the strain.
Doubles at the front
- If the shuttle passes you, do not turn right round to see what your partner is doing. It greatly increases the risk of being hit in the eye.
Movement
- When lunging, point the foot in the direction you are going and bend the knee the same way.
- Learn a good squat; it helps you jump and land more safely.
Before and after
- Warm up with general aerobic activity and dynamic stretches, and cool down gently afterwards.
If you get hurt
- Stop at once. Playing through an injury can make it worse, lengthen recovery and cause another injury.
- The manual describes the well-known "rest, ice, compression, elevation" steps. Do not put ice directly on the skin or leave it on for longer than 15 minutes.
- Then get qualified medical advice, and follow it, especially the rehabilitation exercises.
- Sudden eye injuries, severe pain, an inability to put weight on a leg or a joint that looks deformed need a doctor promptly.
Common mistakes and fixes
- Keeping on with old shoes. Check the sole and the support every few months.
- Leaving shuttles on the floor. Collect them often.
- Skipping the warm-up when late. A short warm-up beats none.
Simple practice
- Before your next session, walk round the court and pick up everything on the floor.
- Check your shoes' soles and laces and your grip.
Limits
This is general information, not medical advice. For any injury you are unsure about, see a doctor or a physiotherapist.
General practice advice: play within your limits and stop if something hurts.