How to Stop Your Arm from Hurting When You Play Badminton?

Badminton is an incredibly popular sport that’s enjoyed by people of all ages. It’s a great way to stay active and have fun with friends or family. However, while playing badminton, many players experience arm pain and discomfort. This can be caused by improper technique, inadequate warm-up, or using the wrong equipment. Fortunately, there are some simple steps you can take to help prevent arm pain when you play badminton.

Warm-up Properly

One of the most important things you can do to prevent arm pain when you play badminton is to warm-up properly. A good warm-up will help your body get ready for the physical activity of badminton by loosening up your muscles and increasing your heart rate. You should start by doing light stretching exercises. These should focus on the arms and shoulders, as these muscle groups will be used the most during badminton. You can then do some light jogging or jumping jacks to get your heart rate up. Finally, you can practice badminton shots with a low intensity. This will help you get used to the motion of playing badminton without putting too much strain on your arm muscles.

Use the Right Equipment

Another important step in preventing arm pain when you play badminton is to make sure you’re using the right equipment. The type of racket you use can have a big impact on the amount of strain you put on your arm. You should make sure the racket you use is the right size and weight for your body type. If the racket is too heavy, it will put more strain on your arm muscles. You should also make sure the grip of the racket is comfortable for you. If it’s too big or too small, it can cause your arm to tire more quickly.

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Practice Proper Technique

Finally, you should focus on practicing proper technique when you’re playing badminton. This will help you prevent arm pain by making sure you’re using your muscles in the right way. You should focus on keeping your arm in a relaxed position when you’re playing and make sure you’re using your whole body to generate power. You should also make sure you’re using proper footwork. This will help you stay balanced and put less strain on your arm muscles.

Take Breaks

It’s also important to take breaks when you’re playing badminton. This will give your arm muscles a chance to rest and recover. You should take a few minutes break after every game or set. This will help prevent strain and fatigue in your arm muscles. You should also make sure you’re drinking plenty of water throughout your badminton session. This will help keep you hydrated and prevent your arm muscles from tiring too quickly.


Arm pain is a common problem for badminton players. However, it doesn’t have to be an issue if you take the right steps to prevent it. By warming-up properly, using the right equipment, practicing proper technique, and taking breaks, you can help reduce the risk of arm pain when you’re playing badminton.