FROM COURT TO CLINIC: BADMINTON LOVERS AND KNEE PAINS

1. “Why my knee hurts?”—The ugly truth behind every jump smash

Badminton looks fun on TV, but in real life each rally is a cocktail of sudden stops, single-leg landings and knee-high lunges. No wonder the joint gets the most damage:

• A Malaysian sports-injury audit found over 90 % of badminton over-use injuries hit the knee, majority among players under 20. pubmed.ncbi.nlm.nih.gov
• Newer data also show many ACL tears happen on the non-dominant leg during a back-court landing, usually when you’re tired and your friends temptyou to go for “one more game lah”. pubmed.ncbi.nlm.nih.gov
• If you’re a senior badminton player, you might notice most injuries are knee related…also your ankle. ejgm.co.uk

Meaning? Every cheeky cross-court drop you manage to save on one leg (that your friends all go “fuyoh!”) silently adds up…and adds up..and adds up… until the joint screams back.

2. Soreness or Something Serious? Your 15-Second Knee Check

Use this right after a tough match:

1. Feel any locking or grinding when you straighten your leg?
2. Heard a sharp “pop” during the game?
3. Next day, notice any unusual swelling?

Tick any of these? Time to consider a check-up instead of just “tahan” and ice packs. Serious, bro.

3. Three Knee-Saving Habits Every Badminton Kaki Should Steal

1. Warm-up like Lee Zii Jia—yes, really.
Before you play, do 10 minutes of simple warm-up like lunges, hip swings, and small jumps. This helps your muscles wake up and move faster. If you skip, your chance of pulling something or getting injured can double, bro! Just jalan a bit not enough one. racquets4u.com
2. Land soft, stay low.
Every time you do jump smash or jump to block, try to land quietly. Like ninja. Bend your knees and hips so your leg muscles take the impact, not your poor knee joint. Play smart, not just hard. Every time you do jump smash or jump to block, try to land quietly. Like ninja. Bend your knees and hips so your leg muscles take the impact, not your poor knee joint. Play smart, not just hard.
3. Rotate shoes every six months (or 80 court hours).
Badminton soles will flatten faster than running shoes. All that “Kii! Kii! Kii!” sound you hear on the court is an attack on your shoes. A fresh pair restores cushioning and traction…pretty cheap if compared to treatment or physio bills, if you ask me. kwflex.nl

Bonus tip: Feeling tired but still want to whack the third set? Wear a tight knee sleeve (neoprene type). It helps your knee stay steady. Not magic, but better than nothing when legs already jelly.

4. When DIY Isn’t Enough, the MoveEasy Reality Check

Still got knee pain even after icing, stretching, and buying new shoes? Sometimes the fastest way to get back on court is just knowing exactly what’s going on inside that knee.

MoveEasy Session @ Pantai Hospital Ipoh

• A chit chat session with our orthopaedic specialist about your lifestyle and daily habits, along with relevant physical examinations
• Immediate referral for imaging if needed
• A comprehensive care plan tailored to your condition

That’s it…Just a clarity so you can smash, cross-court kill and lunge as soon as possible.

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Disclaimer: This article provides general information and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for personalised guidance.