Squash: returning after an injury

Risks and order of return

Deep lunges, sudden stops and restarts load hips, knees, ankles and shoulder; resume at a slow pace with slower balls.

Squash: a very demanding sport for footwork. Start alone (hitting against the wall), then slow rallies, and keep matches for last.

Bringing the movement back in four stages

1. 1

   Footwork without a ball and shadow strokes, no matches.

2. 2

   Slow rallies along the wall, slow ball, no deep lunges.

3. 3

   Longer rallies, gentle lunges, changes of direction.

4. 4

   Fast play, deep lunges, accelerations and matches.

Common injuries in this sport

• Adductors and groinReduce the range of lateral lunges and warm up thoroughly before playing.
• Achilles tendonAvoid explosive starts at first; keep a progressive warm-up.
• Ankle sprainResume lateral movement slowly before fast rallies.

Preparation exercises

• Slow forward lunge

  Take a big step forward, lower the back knee towards the floor pain-free, front knee in line with the foot, then rise. Build the range gradually.

  To start: 3 sets of 8 per leg, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, one hand on a chair.

  Harder

  Lower, then with weights in your hands.

  Common mistakes

  • Front knee caving in.
  • Leaning the trunk forward.

  Moving on

  When 3 × 10 is clean and causes no discomfort the next day.

• Slow lateral lunge

  advanced

  Take a big step sideways, bend the leading leg, chest up, then return. Build the range gradually.

  To start: 3 sets of 8 per side, every other day.

  Variations, mistakes and progression

  Easier

  Small step and little bend, one hand on a chair back.

  Harder

  Bigger step, then holding a weight against your chest.

  Common mistakes

  • Bent knee caving in.
  • Leaning the trunk forward.

  Moving on

  When 3 × 10 is easy with a big step and no discomfort in the inner thigh.

• Squeeze ball between knees

  Lying with knees bent, squeeze a ball or cushion between the knees, hold 5 seconds. 10 repetitions.

  To start: 10 squeezes of 5 seconds, once a day.

  Variations, mistakes and progression

  Easier

  Squeeze at half strength.

  Harder

  10-second holds, then with the ball between the ankles, legs straight.

  Common mistakes

  • Lifting the buttocks off the floor.
  • Squeezing suddenly: build up force gradually.

  Moving on

  When you can squeeze hard for 10 seconds with no groin discomfort.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• External rotation with band

  Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, or lying on your side without weight.

  Harder

  Stronger band, then with the arm out at 90 degrees.

  Common mistakes

  • Lifting the elbow away from the body.
  • Turning the trunk to help.

  Moving on

  When 3 × 15 is easy with no shoulder pain.

• Lateral shuffles

  Knees bent, chest up, weight on the balls of your feet: take 4 to 6 shuffle steps to the right without crossing your feet or bouncing high, then to the left.

  To start: 4 rounds of 5 steps each way, at an easy pace, every other day.

  Variations, mistakes and progression

  Easier

  Walk sideways, without any airborne phase.

  Harder

  Faster, then reacting to a signal (a partner points the direction).

  Common mistakes

  • Standing fully upright between steps.
  • Letting the knee cave in as you push off.

  Moving on

  When 6 fast rounds cause no discomfort the next day: move on to your sport’s changes of direction.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Protective eyewear is essential.
• Court shoes with good grip and lateral support.
• Slower balls (blue or red dot) to resume.