Managing Shoulder Pain While Playing Badminton: A Simple Solution

Shoulder pain during badminton is a common issue, affecting not only beginners but also seasoned players. It can indicate overuse or more serious shoulder injuries requiring prompt attention.

While shoulder pain may seem minor, it could signify a significant shoulder injury, and it’s essential not to underestimate this condition. In this article, goodheathplan.com provides insights into playing badminton with shoulder pain, including its causes, symptoms, and strategies to manage it.

Understanding Shoulder Injuries

The shoulder, comprising four joints, offers the body’s broadest range of motion. This exceptional flexibility also elevates the risk of instability, contributing to a higher likelihood of shoulder injuries and degeneration of tissues. Various structures, including joints, ligaments, diaphragm, and the rotator cuff, help stabilize the shoulder. Shoulder pain following badminton may be associated with rotator cuff injuries.

A rotator cuff injury involves straining or tearing one of the four groups of rotator cuff muscles or their connecting tendons due to overuse or a racket-related fall.

Reasons for Shoulder Pain While Playing Badminton

Playing badminton with shoulder pain often results from engaging in high-intensity, repetitive overhead movements. As tendons naturally weaken with age, the risk of injury increases. A significant contributing factor is inadequate warm-up. If you typically perform only a few brief warm-up exercises before playing, it’s crucial to change this approach. A thorough 20-minute warm-up is essential to increase blood circulation and prepare the muscles for activity.

Effective warm-up routines help activate muscles and minimize the risk of injury during badminton.

Using a racquet that is either too heavy or too light can also be a source of shoulder pain. Besides warming up, the post-badminton routine of cooling down and stretching muscles plays a significant role in reducing the risk of shoulder injuries. Skipping this step can lead to muscle tightness and discomfort either during sleep or the following day.

Signs of Shoulder Injuries

The following are some symptoms indicative of injuries that may cause shoulder pain after playing badminton:

1. Shoulder pain when lifting heavy objects
2. Discomfort and pain during specific activities
3. Neck pain during sleep
4. Pain in various regions of the shoulder and neck area
5. In some cases, a sensation of shoulder joint dislocation

Treating Badminton-Induced Shoulder Pain at Home

In most instances, badminton-related shoulder pain does not stem from severe underlying causes and can be alleviated within two weeks. During this period, it’s essential to rest adequately and refrain from activities that exacerbate the pain or worsen the injury.

Over-the-counter pain relievers can help you manage daily activities without causing additional discomfort. Here are some home remedies for relieving shoulder pain resulting from badminton:

Apply Cold Compress

The application of a cold compress is a conventional method for pain relief. You can use an ice pack or gel and apply it to the affected shoulder.

Ice is most effective when applied within one or two days of the injury. It helps reduce pain and prevent swelling by restricting blood flow to the affected area.

To prevent frostbite, wrap the ice in a thin cloth or towel before applying it to the injured area. Apply the cold compress for 15-20 minutes at a time and allow the skin to return to its normal temperature afterward.

Icing is one of the most conventional methods for pain relief.

Exercises for Badminton Players Dealing with Shoulder Pain

You can perform the following exercises to alleviate shoulder pain:

• Stand facing a wall with the hand on the affected shoulder gently resting against it, creating a 90° angle with the wall. Keep your face, chest, and shoulders oriented toward your other hand. Maintain this position for several seconds.
• Begin to slowly move your body and shoulder closer to the wall, forming an arc from the original perpendicular position until you start to feel discomfort in your shoulder (avoid pushing too hard, as it may worsen the pain). While performing this exercise, take care not to move your palm, avoid rotating your chest toward the wall, and always keep your chest facing forward.
• Repeat this exercise for 10 minutes, doing 10 shoulder lifts.

Maintaining the correct posture is essential for maximizing the benefits of this exercise.

Additionally, you can use a shoulder brace to alleviate pain during daily activities. However, if you experience prolonged and severe pain or shoulder dislocation, seek immediate medical attention from a healthcare professional.

Preventive Measures to Avoid Shoulder Pain from Badminton

Wearing a shoulder brace regularly can aid in preventing further shoulder damage. You can wear the brace daily, whether during practice or competitions.

Remember to prioritize adequate rest to facilitate the shoulder’s recovery from any injuries. Furthermore, incorporating foods like salmon, cherries, pineapple, ginger, and turmeric into your diet can help maintain shoulder joint health and reduce the risk of injury.

We hope this article has provided you with valuable insights into managing shoulder pain associated with badminton and suggested home remedies for pain relief. Nonetheless, if shoulder pain persists or worsens, consult a healthcare professional for a thorough examination and proper treatment.