As a badminton player your feet, ankles and achilles are very exposed to injuries. During a training session or a match, you lunge for the shuttle countless times. And everytime you lunge for the shuttle, you put maximum pressure on your foot, ankle and achilles. In this piece we hand over some advice on how to avoid injuries in that area.
Consider using the Protech sock from Liiteguard
One of the equipment’s you can use is a compression sock. We have very good experience with the Pro tech sock from Liiteguard, which you can buy right here. Save 15% by using the discount code: Badminton
Whats particular good is that on the inside of the sock there are small silicone buds. These small buds are located in a way, which will increase blood circulation, but more importantly increase the sensory feedback from the skin to the brain. This will enable you to easier and quicker feel changes in the position of the foot, and thereby increasing you chances and possibility of correcting your motions if you are twisting dangerously.
On the Pro Tech sock there is a reinforcement by the achilles tendon where there is increased compression. This compression will help alleviate pain during and after activity, and prevents the achilles from swelling, and also provides a support that protects against the constant vibrations experienced in the tendon during activity.
Get the Protech sock from Liiteguard here. Save 15% by using the discount code: Badminton
Propoer footwear is required
A compression sock can help you, but so can proper footwear. It is without a doubt essential to invest in shoes, which is specifically designed for badminton. Shoes designed for badminton are made for many of those specific movements we do, when moving around a badminton court. It will prevent you from twisting your ankle, but also provide the necessary support for your achilles.
Make sure to warm up
Warming up is essential to avoid all types of injuries. Many tend to underestimate a thorough warm up before they train, but this will only increase the risk of making unintentional movements leading to a twisted ankle. Warm up!
Go for strong legs, feet, hips and Core Muscles
It might not be intuitive, but how your foot hits the ground when moving around and when you lunge, has much too do with your hips, core and legs. Strong muscle in your legs and around your ankle, but also in your hip and core will create better support and alignment when you move around court, and you are more likely to stay in balance at all times. Weakness in any of these muscle groups will cause abnormal forces at the foot, ankle, knee and hip.