Badminton Elbow Pain: Causes, Prevention and Recovery Exercises

Badminton elbow pain is one of the most common overuse issues among both recreational and competitive players. It develops gradually from repeated smashes, backhand shots, tight gripping, and playing frequently without enough recovery. Unlike sudden injuries, elbow pain after badminton often starts as mild discomfort and becomes persistent if ignored. Players commonly experience outer elbow pain linked to backhands and inner elbow pain caused by powerful forehands and smashes. 

Studies show that nearly 70% of young badminton players report elbow discomfort, with overuse being the main cause rather than trauma. Contributing factors include nerve irritation, incorrect grip size, poor technique, and shoulder–arm muscle imbalances. The good news is that most cases are preventable and treatable with early action, correct technique, proper equipment, and simple recovery exercises.

Common Causes of Badminton Elbow Pain

Badminton demands explosive wrist snaps and grips, leading to elbow pain after badminton through overuse and repetitive strain.

Overuse and Repetitive Movements

Continuous smashes, clears, and backhand shots overload tendons without adequate recovery, especially in frequent players who ignore load management. Amateur players report chronic pain from these motions, straining elbow joints.

Incorrect Grip and Stroke Technique

Over-gripping the racket and relying too much on wrist action places excessive strain on the forearm muscles. A tight grip combined with poor stroke mechanics transfers shock directly to the elbow instead of distributing force through the shoulder and core.

Wrong Racket, Grip Size, or String Tension

Heavy rackets and overly tight strings increase vibration and impact forces. High string tension, in particular, sends more shock into the elbow with every off-centre hit, worsening badminton elbow pain over time.

Weak Forearm and Shoulder Muscles

The elbow depends on surrounding muscles for support. Weak forearms, shoulders, and upper back mean the tendons absorb more stress than they should, leading to gradual breakdown.

Poor Warm-Up and Recovery Habits

Jumping straight into competitive matches without warming up and skipping cooldown stretches are common mistakes. Cold, stiff muscles are far more prone to tendon overload.

Read More: Common Badminton Injuries

Types of Elbow Pain Seen in Badminton Players

Elbow pain in badminton players usually falls into two main patterns, both caused by repetitive stress rather than sudden injury.

1. Tennis elbow (lateral epicondylitis): This causes pain on the outer side of the elbow. In badminton, it’s commonly triggered by repeated backhands, tight grip pressure, and excessive wrist flicking during clears and defensive shots. Over time, the forearm extensor tendons weaken and lose their ability to absorb load, leading to pain during gripping, lifting, or even simple daily tasks.
2. Golfer’s elbow (medial epicondylitis): Golfer’s elbow affects the inner side of the elbow and is more closely linked to powerful forehand smashes, wrist flexion, and constant over-gripping during long rallies. The repeated stress overloads the forearm flexor tendons, often causing pain that worsens with squeezing the racket, turning door handles, or shaking hands.

What to Do in the First 48 Hours for Badminton Elbow Pain

The first 48 hours are crucial to control pain and prevent the injury from worsening. Smart rest means avoiding high-stress movements like smashes and aggressive backhands while keeping the arm gently moving to prevent stiffness.

Apply ice therapy for 15 minutes, 2–3 times daily, always wrapped in a towel, to reduce pain and tendon stress. NSAIDs (non-steroidal anti-inflammatory drugs) may be used short-term (up to 5–7 days) for symptom relief, but should not replace rest and rehabilitation.

Avoid playing through sharp pain or using heat early, as heat can increase swelling and delay recovery.

At-Home Exercises to Fix Badminton Elbow Pain

Stretching (Daily)

1. Wrist extensor stretch (palm down): This stretch targets the muscles and tendons on the outer elbow (tennis elbow), helping reduce tension and pain associated with tennis elbow caused by backhands and repetitive wrist use.
2. Wrist flexor stretch (palm up): This stretch focuses on the inner elbow tendons (golfer’s elbow), improving flexibility and easing discomfort linked to golfer’s elbow from forehand smashes and over-gripping.

Strengthening (Start Day 3–5)

1. Eccentric wrist curls (2–4 lbs): Slowly lowering the weight strengthens the tendon under load, promoting tissue repair and making it more resilient. This is the gold standard exercise for elbow tendon recovery.
2. Reverse curls and grip squeezes: These exercises build forearm strength and improve grip endurance, reducing excessive strain on the elbow during long rallies.
3. Full-chain support: Strengthening the shoulders and upper body improves force distribution during shots, taking pressure off the elbow and lowering reinjury risk.

Elbow Straps vs. Compression Sleeves

1. Counterforce elbow straps: These are worn 1–2 inches below the pain point, work by reducing the load transferred to the injured tendon during play. They are especially useful when returning to light-hitting or match situations.
2. Compression sleeves: These provide warmth, improve circulation, and enhance proprioception, making them ideal for cooler courts or extended playing sessions. While both options can reduce symptoms, they do not heal the tendon on their own. Proper rehabilitation exercises are still essential for full recovery.

Technique Mistakes That Cause Elbow Pain

Poor technique is a major contributor to elbow pain after badminton. A common backhand mistake is locking the elbow and relying only on wrist motion, which overloads the tendons. This can be corrected by maintaining a slight elbow bend and using body rotation to generate power.

Similarly, many players rely on arm-only power during smashes, placing excessive strain on the elbow. Shifting power generation to the legs, hips, and core significantly reduces stress. Over-gripping the racket or the so-called “death grip” also increases tendon load. Aim for a relaxed “bird-hold” grip: firm enough to control the racket, but light enough to stay relaxed. 

Racket, Grip and String Fixes That Reduce Elbow Strain Immediately

Equipment choices play a crucial role in elbow health. To check grip size, ensure there is just enough space for one finger between your thumb and fingers when holding the racket. A grip that’s too small forces excessive squeezing and increases tendon stress.

Opt for headlight or balanced rackets under 83 grams, which reduce vibration and shock transfer. String tension should ideally sit between 22–24 lbs; higher tensions above 26 lbs significantly increase impact forces on the elbow. While vibration dampeners won’t cure elbow pain, they can help reduce jarring sensations during play.

When to See a Physio

If elbow pain lasts more than two weeks despite rest and home exercises, it’s time to seek professional help. Red flags include numbness or tingling, weakness in the hand or fingers, difficulty lifting light objects like a coffee cup, pain during handshakes, night pain, or a sensation of the elbow locking.

How to Prevent Elbow Pain From Coming Back

1. Warm up for 5 minutes with arm circles, wrist rolls, and shadow swings
2. Cool down with stretching and light hitting
3. Strength train forearms and shoulders twice a week
4. Increase playing load gradually, add one session every two weeks
5. Rest at the first warning twinge, not after pain becomes constant

Conclusion

Badminton elbow pain is common, but entirely manageable and preventable. By addressing root causes like technique flaws, equipment issues, and muscle imbalances early, you can avoid chronic damage. Prioritise recovery over “playing through it,” commit to daily exercises, and refine your stroke mechanics. With consistency, most players return stronger, smarter, and pain-free.

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