Why does the shoulder hurt with badminton?
The shoulder moves more than any other joint, and badminton asks it to move fast overhead again and again in one evening. The small muscles of the rotator cuff keep the ball of the joint centred. When they tire, tendons can be pinched under the bone, which brings the sharp, catching pain.
The shoulder blade and upper back matter too. If they do not rotate well, the arm does the work alone.
Which shots hurt most?
Smashes, clears and overhead drops hurt most, because the arm travels high and fast. Some players feel pain on the follow-through, others at the top of the swing. Where it hurts is a clue, so note it.
Pain after a long weekend of games or after a first game back is also typical. A sudden jump in play is a common trigger. Our pages on rotator cuff shoulder pain and shoulder impingement explain two of the usual causes.
What can you change this week?
- Cut smashes and long rallies for a week or two, and keep playing clears and drops gently.
- Shorten games and add rest days between sessions.
- Warm up properly: arm circles, band pull-aparts and easy swings before hard shots.
- Play doubles rather than singles for now.
- Check your technique with a coach. Hitting with the arm alone loads the shoulder.
- Avoid sleeping on the sore shoulder if it aches at night. See shoulder pain at night.
Which exercises help?
These build the shoulder blade and cuff. Do them on non-game days, and keep them pain-free.
- External rotation with a light band, elbow tucked at the side.
- Rows with a band, squeezing the shoulder blades together.
- Wall slides, sliding the forearms up a wall.
- Chest and upper back stretch over a rolled towel.
- Side-lying arm raises with a light weight.
Do two or three sets of ten, slowly. Stop if sharp pain appears.
When should you see a doctor?
See a doctor if the shoulder suddenly lost strength after a fall or a pop. See one too if you cannot lift the arm, if it looks out of shape or if the pain wakes you every night.
Also tell the doctor about pain that spreads down the arm with numbness, or pain with neck symptoms. Chest pain with arm pain is an emergency.
How does physiotherapy help?
We check how the shoulder, shoulder blade and upper back move, test strength and look at how you swing. Then we set exercises, adjust your playing load and plan the return. Read about returning to badminton for the staged plan.
Our sports rehabilitation is available through home visits across Ipoh now. Our Canning Garden centre, near Fatimah Hospital, is opening soon. Home and centre prices differ and are quoted on WhatsApp.