Shoulder pain when playing badminton: How should it be handled?

Badminton is a sport that requires the participation of many joints in the body, especially the shoulders. With continuous activity and intense intensity, badminton players are very likely to experience shoulder pain.

Shoulder pain when playing badminton is a very common condition, not only in beginners but also those who have been playing for a long time. This can be a sign of overuse of the shoulder or more serious shoulder injuries that need to be treated promptly. Let's learn with SignsSymptomsList how to treat this phenomenon through the article below. 

Causes of shoulder pain when playing badminton

Shoulder pain when playing badminton is often the result of performing high-intensity, repetitive shoulder movements. In addition, as you age, your tendons naturally weaken and increase your risk of injury.

Shoulder pain makes many patients find it difficult to move 

Improper warm-up is the main reason why your shoulder hurts when playing badminton. If you only warm up a few moves before going to the field, stop this immediately. The best way to do it is to warm up at least 20 minutes before playing badminton to increase blood circulation and increase muscle performance.

In addition, using a racket that is too heavy or too light is also the reason why your shoulder hurts. Therefore, you should choose a racket that is suitable for your physical condition to play badminton smoothly and smoothly. 

Finally, the process of cooling down and relaxing the muscles after playing badminton also contributes a lot in limiting the occurrence of shoulder injuries. If you skip this process, your muscles will be tight and sore when you wake up the next morning.

Manifestations of shoulder pain when playing badminton

Here are some common symptoms of shoulder pain when playing badminton: 

• Shoulder pain when lifting or carrying heavy objects.
• Feeling discomfort and pain when doing some exercise.
• Neck pain at bedtime.
• Pain in certain parts such as the shoulder and neck area.
• Shoulder dislocation may be felt when moving.

How to treat shoulder pain when playing badminton at home

In most cases, shoulder pain while playing badminton is not caused by serious causes and can subside in about 2 weeks. During your injury, you should take plenty of time to rest and avoid overuse of your shoulder to avoid causing pain or worsening the injured area.

You can use pain relievers to help maintain your daily activities without adding painful side effects. Here are some measures you can take to relieve shoulder pain such as:

Apply ice

Applying ice is one of the simplest and safest methods to help relieve pain. You can use an ice pack or ice gel to apply to the shoulder to reduce swelling. In addition, applying ice can be most effective within a day or two of the injury, helping to relieve pain and prevent redness and swelling caused by reduced blood flow to the area.

Use an ice pack to quickly heal the wound in the shoulder area

To avoid frostbite, wrap the ice in a thin cloth or towel before applying it to the wound. Apply ice for about 15-20 minutes at a time and let the skin return to normal temperature after applying.

Do simple exercises 

You can follow the exercise below to improve your shoulder pain:

• Gently place the hand on the affected shoulder on the wall and form a 90° angle with the wall. Face, chest, and shoulders toward the other hand, then hold this position for a few seconds.
• Next, you begin to move your body and shoulders towards the wall and then create an arc from the original perpendicular position to the position where you feel your shoulder starting to show pain. However, do not exercise too much because it can make the condition worse than the original condition. 
• While performing this exercise, you should not move your palms, do not turn your chest towards the wall and always keep your chest facing forward.
• Do this exercise for 10 minutes a day with 10 shoulder lifts.
• You should practice the correct posture to be able to make the most of this exercise.

In addition, you can use a shoulder brace to help relieve pain when performing daily activities. However, if you feel severe pain for a long time or experience a dislocated shoulder , you need to go to the hospital right away to be examined and treated promptly by a doctor.

Ways to prevent shoulder pain

Using a shoulder brace can help you prevent further damage to your shoulder. You can wear a shoulder brace every day, during practice or competition.

Shoulder brace works to fix the skeleton back to its original position

Another thing you need to pay attention to is that you should get enough rest so that the shoulder has time to recover from the injury. In addition, nutrient-rich foods such as pineapple, turmeric, salmon, cherries, and ginger can help maintain the integrity of the shoulder joint and prevent injury.

SignsSymptomsList hopes this article has provided you with some information on how to overcome shoulder pain while playing badminton that you can do at home. However, if shoulder pain persists and worsens, you should see a doctor for advice and prompt treatment.