Exercises to Prevent Tendonitis and Other Overuse Injuries
In badminton, the wrists and shoulders are two of the most heavily used joints. Every smash, clear, or deceptive flick relies on their strength, flexibility, and endurance. But with repetitive stress comes risk—overuse injuries like tendonitis, rotator cuff strain, or wrist sprain are common among both professionals and recreational players.
The good news? With the right training, you can build stronger wrists and shoulders, reduce injury risk, and improve your shot power at the same time. Let’s break down why these areas matter, and the exercises you can integrate into your routine.
Why Wrist & Shoulder Strength Matters in Badminton
- Wrist Power = Shot Variety
- The wrist is crucial for generating sharp, deceptive shots like flick serves, net kills, and fast backhands.
- Weak wrists limit control and may lead to strain from overcompensation.
- Shoulder Stability = Injury Prevention
- The shoulder joint is highly mobile but inherently unstable. Strong rotator cuff and stabilizer muscles protect it during repetitive overhead shots.
- A stable shoulder allows smoother smashes, clears, and backhand drives without pain.
- Endurance & Longevity
- Strong supporting muscles reduce fatigue, letting you maintain technique throughout long matches.
- Preventing small overuse injuries helps keep you on court consistently—vital for progress.
Wrist Strengthening Exercises
Perform these 2–3 times per week, after warm-up. Start light, then increase load gradually.
1. Wrist Flexion & Extension (with Dumbbell or Water Bottle)
- Sit on a bench, forearm supported, wrist hanging off the edge.
- Flex the wrist upward, then slowly lower down.
- Flip palm down and repeat for wrist extension.
- Reps: 3 sets × 12–15 each direction.
2. Wrist Rotations (Mobility + Strength)
- Hold a light dumbbell or racket handle.
- Rotate wrist clockwise and counterclockwise, keeping forearm stable.
- Reps: 2 sets × 10 circles each way.
3. Grip Squeeze with Stress Ball or Hand Gripper
- Squeeze firmly for 3–5 seconds, release slowly.
- Builds forearm and finger strength for better racket control.
- Reps: 3 sets × 15–20.
4. Resistance Band Flicks
- Anchor band at waist height.
- Hold band like a racket handle, flick wrist forward/backward as if making a net kill.
- Reps: 3 sets × 12.
Shoulder Strengthening & Stabilization
1. External Rotations (Resistance Band)
- Attach band to a fixed point.
- With elbow at 90° close to the body, rotate forearm outward.
- Strengthens rotator cuff muscles—key for joint stability.
- Reps: 3 sets × 12–15 each arm.
2. Scapular Retractions (with Band or Pull-apart)
- Pull band outward, keeping arms straight.
- Focus on squeezing shoulder blades together.
- Reps: 3 sets × 12.
3. Overhead Dumbbell Press (Light to Moderate)
- Builds deltoid and shoulder stability.
- Keep motion controlled, avoid arching the back.
- Reps: 3 sets × 10–12.
4. Wall Angels
- Stand with back flat against wall, arms at 90°.
- Slowly slide arms upward like making a snow angel.
- Great for posture and shoulder mobility.
- Reps: 2–3 sets × 8–10.
Flexibility & Recovery for Longevity
Strength must always be paired with mobility and recovery:
- Stretch Wrists: Gentle palm stretches (palm down and palm up) after practice.
- Shoulder Mobility: Arm circles and cross-body stretches.
- Post-training Ice/Heat: Ice for soreness, heat for tightness.
- Rest Days: Allow time for tendons to recover and adapt.
Final Takeaway
Badminton demands quick reflexes and explosive shots, but the real secret to consistent performance is injury-free training. By strengthening your wrists and shoulders, you not only protect yourself from tendonitis and overuse injuries but also unlock greater power, control, and confidence on court.
Build these exercises into your weekly routine, and you’ll notice the difference—not just in how hard you smash, but in how pain-free and stable your game feels.
