Shoulder Pain in Racket Sports

Do you experience shoulder pain when playing badminton, tennis, or squash? You’re not alone! Shoulder injuries are common in racket sports due to the repetitive, high-speed motions involved.

The shoulder joint has the highest mobility in the body, but this comes at a cost—it’s also one of the most unstable and injury-prone joints. This is why shoulder pain, rotator cuff injuries, and impingement syndromes are frequent complaints among badminton, tennis, and squash players.

Common Causes of Shoulder Pain in Racket Sports
Your shoulder pain could be due to:
✔️ Overuse injuries – Repeated overhead motions can strain the rotator cuff and surrounding structures.
✔️ Impingement syndrome – The rotator cuff muscles pass through a small space in the shoulder. If inflamed, they can get pinched, causing pain.
✔️ Weak stabilizer muscles – If your scapular (shoulder blade) muscles and rotator cuff are weak, they fail to keep your shoulder joint stable.
✔️ Poor technique – Incorrect movement patterns, especially during overhead smashes, increase strain on the shoulder.
✔️ Lack of mobility – Stiffness in the shoulder, back, or thoracic spine can lead to compensations, causing pain.

How Badminton & Tennis Affect Shoulder Biomechanics
Badminton and tennis involve four key phases of movement:
1️⃣ Approach – Preparing for the shot
2️⃣ Smash / Stroke Execution – Striking the shuttle or ball at high speed
3️⃣ Follow-through – Completing the motion
4️⃣ Recovery – Returning to a ready position

The smash phase in badminton or the serve in tennis generates the highest forces on the shoulder. If your technique is off or your muscles are fatigued, it increases injury risk.

How to Prevent Shoulder Injuries in Badminton, Tennis, & Squash
🔹 Strengthen your shoulder stabilizers – Work on rotator cuff exercises and scapular stability drills.
🔹 Improve mobility – Include shoulder, chest, and thoracic spine stretches in your routine.
🔹 Warm up properly – Dynamic stretching and activation drills before playing reduce injury risk.
🔹 Refine your technique – Ensure proper form, especially during overhead shots, smashes, and serves.
🔹 Prioritize recovery – Allow enough rest and recovery between games to avoid overuse injuries.

When to See a Physiotherapist for Shoulder Pain
If your shoulder pain persists despite these precautions, consult a physiotherapist. A professional can:
✅ Identify movement imbalances
✅ Provide personalized rehab exercises
✅ Help correct your stroke mechanics
✅ Reduce pain and prevent long-term damage

Final Thoughts
Shoulder pain from badminton, tennis, or squash is often due to overuse, poor mechanics, or muscle weakness. By improving strength, mobility, and technique, you can prevent injuries and play pain-free.

If you’re struggling with chronic shoulder pain, a sports physiotherapist can help restore function and get you back on the court!