Squash players can experience sudden trauma injuries such as ligament sprains or strains due to mistimed steps or falls, and also overuse injuries like tennis elbow.
The elbow provides an important connection between fine movements in your wrist and hand and larger, stronger muscles in your shoulder and arm.
Warm Up
Squash is an intense and fast-paced sport requiring quick changes of direction, fast movements and constant jumping to keep the ball on the wall. Furthermore, repeated contact with hard courts surfaces can cause both acute and chronic injuries (overuse).
The elbow joint serves as an intermediary between the more delicate hand-wrist muscles and tendons and the stronger, larger ligaments and muscles of the shoulder – and therefore is particularly susceptible to overuse injuries such as lateral epicondylitis (or “tennis elbow”).
Regular breaks from playing, along with regular aerobic and anaerobic exercise such as walking or jogging, will help to avoid early fatigue that could potentially lead to injury. A good stretching program before and after playing will also keep muscles flexible and prepared for action.
Strengthening the shoulder girdle muscles will protect it from injury. Proper technique and using an ideal-fitting racquet will further help decrease injury risks.
Players with prior injury histories, are over 40 or have poor general fitness levels are particularly prone to injuries. When an injury does occur it’s crucial that players stop playing immediately, rest and seek medical treatment immediately – this will reduce re-injury risk while helping their body heal more quickly – this will also allow a faster return to play more quickly! The key to effectively managing squash injuries lies in prevention – so make sure that you take up this sport with an open attitude, wearing loose fitting clothing that feels good against the body, warming up before and after each game including jogging and stretching before starting play!
Stretching
Stretching is one of the easiest, cheapest, and most beneficial exercises you can do to enhance your squash performance, prevent injuries, and speed recovery from sprains or strains. Stretching before and after playing squash is especially essential.
Tight muscles can weaken joints and increase your risk of injury. Muscles that have not been stretched regularly become dormant and tight; when called upon for activity they cannot stretch fully when suddenly required resulting in injuries such as sprains and strains as well as joint damage.
Dynamic stretching is an effective method of stretching that involves slowly taking muscles through their full range of motion, or moving through their full range of motion, to bring out their maximum flexibility. To get maximum benefit from dynamic stretching it is important to warm up prior to performing these stretches before engaging in any other activity or sport. Examples of dynamic stretches are thigh swings in all directions, shoulder/arm circles starting small and gradually increasing their size, marching hands from alternate knees progressing to elbows to knees marching hands progressing to elbows to knees marching hands to alternate knees marching hands alternating knees marching hands alternating knees progressing to elbows to knees twisting while standing or lying back with legs bent as well as gentle trunk twisting whilst standing or lying back with legs bent legs bent for example.
Static stretches that are held for 20-30 seconds are also effective in strengthening muscles and connective tissues (tendons and fascia) in an affected area, helping prevent tightness or stiffness from setting in. When pushing too far during a stretch, pain should indicate it should stop immediately – this should prompt you to discontinue it immediately and return from it immediately.
Protecting your elbow from injuries is the key to staying out of trouble on the court. Stretch before and after playing squash, use proper technique, use quality racquets, and consider court conditions that have been optimized for this sport if playing overuse injuries arise. Should an elbow injury arise, seek medical assistance immediately in order to reduce further worsening of its condition; treatment could include rest, ice packs, compression sleeves, elevation or physical therapy as appropriate treatments.
Court Conditions
Squash requires both skill and physical fitness in order to play, leading to injuries specific to this sport such as muscle strains and sprains; impact injuries sustained from being hit with either ball or racquet; heat stress leading to dizziness and drops in performance; overuse injuries like tennis elbow; blisters can also occur among players but they can be avoided by selecting clothing with moisture-wicking fabric that dries quickly, and wearing form fitting socks that do not slip to prevent excess friction between foot and shoe.