RacquetPrep – Squash Blog

Three Years of Squash Injuries and What They Taught Me

When I first started playing squash, I figured it would be a fun way to stay active, a little cardio, a little competition. I didn’t realize it was going to test every joint, tendon, and muscle fiber I have. The sport looks simple from outside the glass, but once you’re in there, it’s chaos in the best way possible. You sprint, stop, twist, and lunge, over and over again. And if you’re not ready for it, your body will let you know.

Over three years, I worked my way up to playing competitively around the 4.5 to low 5.0 level, but it wasn’t a straight line. Every few months came a new ache, a new lesson, and a new appreciation for recovery. Here’s what that journey looked like.

Months 0–6: The Rotator Cuff Wake-Up Call

Like a lot of new players, I thought power came from swinging harder. Within months, my shoulder started aching in that deep, nagging way that makes you realize you’ve been doing something wrong. Classic rotator cuff irritation.

Why it happens: Squash relies on quick, repetitive swings that strain the small stabilizing muscles around the shoulder. Without proper mechanics, those muscles fatigue fast.

What helped: I backed off and started rebuilding. Resistance band work, light weights, and ice after matches made a difference. A few lessons helped too because learning to use rotation from the hips instead of just the arm was a game changer.

Months 6–12: The Knees Start Talking

Once my shoulder healed up, my knees decided to take over the complaint department. All the lunges and stops started catching up to me, especially in longer games. It wasn’t one big injury, just a steady soreness that didn’t want to leave.

Why it happens: Squash puts a lot of stress on the knees with every lunge, especially if your muscles aren’t distributing the load evenly or you land off balance.

What helped: Strength work helped the most, slow, controlled squats and hip exercises to build stability. I also switched to shoes with more cushioning and paid more attention to form. Sometimes that meant playing fewer matches and focusing on movement drills instead.

Months 12–24: The Glute and Quad Connection

By my second year, I was playing more, training more, and finally feeling like I could keep up with faster players. Then came a new kind of fatigue, tightness in my glutes and quads that seemed to never go away.

Why it happens: Squash is incredibly one sided. We lunge and push off one leg more than the other, and over time, that imbalance shows up as tightness or soreness that no stretch can fix.

What helped: I started doing proper strength training instead of just playing more. Deadlifts, hip thrusts, and single leg exercises helped even things out. Foam rolling became a nightly routine. I also realized that flexibility isn’t just about stretching, it’s about recovery and giving your body time to reset.

Months 24–36: The Lower Leg Battles

Around year three, I started noticing stiffness in my ankles and calves, especially the morning after playing. Then came the dreaded Achilles pain. It wasn’t dramatic, just a slow build up that made me nervous every time I pushed off the back foot.

Why it happens: Squash involves explosive movements that repeatedly load the calves and Achilles. If mobility and recovery aren’t there, that constant tension leads to inflammation.

What helped: Eccentric heel drops became part of my routine, along with calf stretches before and after playing. I started spacing out matches more and doing light mobility work on off days. Eventually it eased up, but it taught me that rest isn’t a weakness, it’s a skill.

Lessons Learned

Three years in, I’ve learned that injuries aren’t bad luck. They’re feedback. The body gives you plenty of warnings before things go wrong, you just have to pay attention.
A few things I’d pass along to other players:

1. Warm up like it matters. A few minutes of movement before you play makes all the difference.
2. Train for balance, not just strength. Even out your body, not just your stronger side.
3. Don’t ignore small pains. They rarely stay small.
4. Take coaching seriously. It’s cheaper than physical therapy.

Final Thoughts

I’ve come to see these injuries as part of learning how to play, not just physically but mentally. Squash rewards discipline and awareness. It punishes shortcuts. My path, shoulder, knees, glutes, ankles, Achilles, wasn’t glamorous, but it’s made me more thoughtful about how I move and how I recover. I still love the game, maybe more now than when I started, because I’ve learned how to keep showing up.