By Karen Calara
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The best way to deal with injuries is to not get injured! It is that simple. An acute injury, such as an ankle sprain or a low back strain, can take 6-10 weeks to heal. This time period does not include dealing with the secondary symptoms, like disuse muscle weakness and scar tissue stiffness, which adds more time to rehabilitate before you can return to the game 100%. A chronic injury lasting longer than 1-2 months, such as shoulder tendonitis or a hamstring strain, can take several weeks to several months from which to fully recover depending on the duration of the symptoms, what the actually cause of the problem is, and how the symptoms and cause(s) are addressed.
As fall approaches, the following general guidelines will help you stay proactive in your health for an injury-free squash season:
1. Maintain good posture: Your mother was right, “Sit and stand up straight.” Proper posture keeps all the joints and muscles in proper anatomical alignment. As we become victims of poor posture, muscles shorten on one side and lengthen on the opposite side. Joints also become malaligned. This combination does not allow for optimum function of either the muscle or joint and can lead to chronic conditions such as arthritis and tendonitis over time.
2. Stretch: Stretching keeps muscles and joints flexible, supple, and healthy. Stretch after a brief warm-up before play and after play. Keep proper form. Hold the stretches statically, not bouncing, for 30 seconds minimally with 1-2 repetitions on each side per stretch.
3. Strengthen: Racquet sport players develop muscle bulk more on their dominant side. This hypertrophy can lead to imbalance in joints and overall posture, causing eventual injury down the road. It is very important to incorporate a well-rounded general strengthening program, preferably with dumbbells so each side acts independently of the other, to balance the strength of both sides of the body.
Strengthening keeps the body balanced, stabilizes and supports the bones and joints and can take your game to the next level.
4. Cross train: Cross training will give your body a rest from the high impact demands of squash. This is especially important during season and just after season. Choosing exercises such as swimming and cycling can significantly reduce the potential for injury and burnout, and increase the years you can play the sport.
5. Proper shoe wear: Wearing the right shoe for your foot type and structure is vital. Your body needs good support and control at the foot to attenuate the stress placed upon it by squash. What happens at the foot directly impacts the legs and back and indirectly impacts the shoulder and neck!
In general, a flexible flat foot needs a stable shoe with minimal torsion. A rigid high arched foot can handle a more cushion shoe.
6. Nutrition: Let’s face it, you are what you eat. You mother was right again. A well-balanced and varied diet with lots of fruits and vegetables and water, supports the body energetically and can aid in recovery of play. There is a myriad of information out there regarding proper nutrition and diet, too much to include at this particular article. Everything in moderation is a good guideline to follow regarding what you eat.
7. Sleep: The body and mind recovers and repairs in the deep sleep phases. A sleep cycle averages about 3 hours and different for each individual. Waking up in the middle of a sleep cycle, even if you were asleep for more than 8 hours, can leave you still feeling tired. Keep this general rule in mind next time you play in a tournament so that you get enough sleep the night before to feel energized for your next match.
8. Mental focus: Having attention to intention and positive thinking can impact how well you execute a task, whether you are playing squash, lifting weights, or even just completing household chores. Being in the present in whatever you are doing and a good attitude will help maintain good form and efficiency in execution of an action.
Following these general rules can help keep you strong, flexible, and agile so you can enjoy playing squash for many years to come. Have a great and healthy season!
(As always, consult your physician and personal trainer before beginning a new workout regimen.)
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