I Rolled My Ankle Because I Made These 5 Beginner Mistakes

I rolled my ankle so badly during my third month of playing that I heard it crack. Hobbled off court, couldn't walk properly for 2 weeks.

The cause? I was playing in running shoes. On a dusty court. Without warming up. Basically a perfect storm of beginner mistakes.

Here are the 5 mistakes I made (and see constantly at my club) that cause injuries. All completely preventable.

⚡ Quick Answer: Avoid These 5 Mistakes

1. Playing in running shoes (get proper court shoes)
2. Skipping warm-up (do 5-10 minutes minimum)
3. Bad lunging form (knee past toes = injury)
4. Playing 3 hours straight (take breaks)
5. Ignoring slippery courts (check floor before playing)

Mistake #1: Playing In Running Shoes (How I Rolled My Ankle)

Running shoes are designed for forward motion. Thick cushioned soles, great for jogging. Terrible for badminton.

Badminton is all sideways movement. When you lunge laterally in running shoes, that thick sole acts like a lever, rolling your ankle outward. This is exactly what happened to me.

Lunged to my right, thick sole caught the floor, ankle rolled over. Crack. Two weeks of limping.

✅ The Fix: Get proper badminton or indoor court shoes. They have thin, flat soles with excellent lateral grip. Your ankles will thank you.

Mistake #2: Skipping The Warm-up (I Learned This The Hard Way)

I used to walk on court and immediately start smashing. "I feel fine," I'd think.

Cold muscles tear more easily. Cold tendons don't absorb shock properly. That's when injuries happen—first big lunge on a cold body.

After my ankle injury, I started warming up religiously. Haven't had a major injury in 7+ years since.

✅ The Fix: Spend 5-10 minutes warming up. Light jogging, leg swings, lunges, arm circles. Get your heart rate up and joints moving BEFORE you hit a shuttle.

Mistake #3: Wrong Lunging Technique (Knee Injuries Waiting To Happen)

I used to lunge with my knee way past my toes. Looked athletic, felt powerful. Was destroying my knee joint.

When your knee goes past your toes, all your body weight sits on the knee joint instead of the muscles. That's how ACL tears and meniscus injuries happen.

A clubmate pointed this out. I corrected my form, and my knee pain disappeared within 2 weeks.

✅ The Fix: When you lunge, keep your knee tracking over your toes, NOT past them. If your knee wobbles inward, you're lunging too far or too fast. Shorten your lunge depth.

Mistake #4: Playing Too Long Without Rest (Fatigue = Injuries)

Badminton is addictive. I'd play for 3 hours straight because "I feel fine."

When your muscles get tired, they stop protecting your joints properly. Your form breaks down. That's when injuries happen—hour 2 or 3 when you're fatigued but still pushing hard.

Now I take breaks. Sit out a game every few rounds. Listen to my body.

✅ The Fix: For beginners, 60-90 minutes of play is plenty. Take breaks between games. If something feels "off," stop for the day. Don't push through pain.

Mistake #5: Ignoring Court Conditions (How I Actually Rolled My Ankle)

The court I played on that day was dusty. Slippery. I didn't even notice until my foot slid during a lunge.

Slippery courts mean your foot slides when you lunge, and your ankle compensates by rolling. That's the exact mechanism of my injury.

Now I check the floor before I play. If it's dusty or wet, I ask staff to sweep or wait until it's safe.

✅ The Fix: Check the floor before playing. Wipe your soles with a damp cloth between games. If the court is dangerously slippery, don't play—no game is worth a torn ligament.

What Actually Matters

After 10+ years and one very preventable ankle injury: badminton injuries are almost always avoidable.

Proper shoes, a 5-minute warm-up, decent lunging form, taking breaks, and checking court conditions. These 5 simple habits will keep you playing injury-free for years.

My ankle injury taught me: prevention is way easier than recovery. Two weeks of limping, physical therapy, gradual return to play—all because I skipped basic safety.

Don't be like me. Learn from my mistakes instead of making them yourself.