How to recover from a muscle strain caused by playing badminton

Generally, muscle strain from playing badminton may result from insufficient warm-up, excessive movement amplitude, muscle strain, tendonitis, ligament injury, or other causes. It is recommended to seek medical attention promptly, identify the underlying cause, and then improve the condition under a doctor's guidance through general treatments, medications, etc. Specific analyses are as follows:

1. Insufficient warm-up: Failing to adequately warm up before playing badminton leaves muscles and fascia in a stiff state, making them prone to strain when sudden force is applied, often accompanied by localized soreness. Immediately stop exercising and rest on site. Apply an ice pack to the affected area for 15–20 minutes at a time within the first 48 hours after injury to reduce swelling.

2. Excessive range of motion: Over-swinging, overreaching steps, or jumping during play can exceed the tolerance of muscles and fascia, leading to ligament strain, possibly accompanied by limited mobility. Avoid strenuous activity during recovery and minimize stress on the injured area. Wearing supportive braces can help protect the injured site, while gentle stretching may prevent muscle adhesion.

3. Muscle strain: Sudden muscle contraction or overstretching during badminton can damage muscle fibers, causing local pain and tenderness, with increased pain during movement. Patients should use medications such as diclofenac diethylamine gel, Yunnan Baiyao aerosol, or safflower oil topically on the affected area as directed by a physician to relieve pain.

4. Tendonitis: Prolonged or improper movements in badminton can lead to repeated friction and traction on tendons, resulting in aseptic inflammation that mimics ligament strain, with pain worsening during activity. Patients should take anti-inflammatory medications such as etoricoxib tablets, naproxen tablets, or diclofenac sodium sustained-release tablets as prescribed.

5. Ligament injury: Accidental falls or collisions during play may tear ligaments around joints, causing local swelling, pain, and decreased joint stability. Mild injuries can heal with rest and bracing; severe cases may require ligament reconstruction surgery to suture or rebuild damaged ligaments and restore normal joint function.

Before playing badminton regularly, it is important to perform adequate warm-up exercises, wear appropriate sports gear, control movement amplitude, and avoid excessive force. During recovery, maintain a balanced diet and consume sufficient protein-rich foods to promote tissue repair.