Why do weekend players get hurt?
The body adapts to what it does most. If you sit from Monday to Friday and then play two hours of badminton on Saturday, the muscles, tendons and joints face a big jump in load.
Add a late night, a skipped warm-up and a hot afternoon, and the weak link gives way. It tends to be the calf, hamstring, ankle, knee or shoulder.
What are the common weekend injuries in Ipoh?
They follow the sports people play here.
- Badminton: shoulder pain, tennis elbow, calf strain, ankle sprain. See badminton shoulder pain.
- Futsal: ankle sprains and knee twists. See futsal ankle and knee injuries.
- Hill walking at Bukit Kledang: knee pain on the way down, ankle rolls.
- Cycling or running: knee, shin and back niggles.
A sudden sprint can strain the hamstring. Read about hamstring strain and ankle sprain.
What can I do during the week?
A short routine twice midweek helps.
- Walk briskly for ten minutes after work.
- Do eight to ten squats, calf raises and single-leg balances.
- Do shoulder rolls and a gentle upper-back stretch.
- Stand up and move every hour at your desk.
This takes about twenty minutes and builds a base. See exercise after a long break if you have been inactive for a while.
How should I warm up on game day?
Spend ten minutes before you play. Start with a brisk walk, then gentle jogging, then the movements of your sport at half speed.
Drink water before and during, because Ipoh’s humidity hides how much you sweat. If it is midday and very hot, shorten the game or move it to the evening.
What should I do on Sunday night?
Check how you feel and write it down. If you have general muscle soreness, walk, drink water and rest. If you have pain in one spot, swelling or a joint that feels loose, do not play next weekend until it is checked.
Our guide on rest or move after injury explains the first few days.
Can I get help at home?
Yes. Home physiotherapy across Ipoh is available now, and our sports rehabilitation approach is built for weekend players. Our Canning Garden centre, near Fatimah Hospital, is opening soon.