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Squash Stretches and Flexibility Exercises
Man has been playing sports involving the striking of a ball with the hand, a racket, or bat
for thousands of years. Many of these games were invented out of a need for recreation,
limited by space or geographic location. The predecessor to squash, Rackets, is no
different. Debtors imprisoned in Fleet Prison in London needed to find a way to get their
exercise. They resorted to hitting a ball
against the wall with a racket.
This sport somehow escaped the walls of
the prison and found its way to Harrow,
and the school yard there. Boys at Harrow
school quickly adopted the game and
played it in an area called the "Corner." It
became so popular that soon two open air
rackets courts were built on the school
grounds. Court time was a commodity and
many younger players were relegated to the small, stone-walled yards of their boarding
houses or in alleys in the village. This made for interesting play with the many
outcroppings and hazards.
These younger boys discovered that a ball with a hole in it "squashed" against the wall
and made for slower play. It also allowed for more unique hits and required more skill.
The players also shortened the racket used in the game, due to smaller courts. From this
the game of squash was born.
Squash soon spread throughout England. Many rackets courts were divided into squash
courts. People began building more squash courts for public and private use. Some
people even began building them in their own homes. Although public acceptance of the
game grew rapidly, administrative recognition took much longer. Until 1923, squash was
no more than a sub-committee of the Tennis, Rackets & Fives Association. In 1923, the
Squash Rackets Representative Committee was formed, and later became the Squash
Rackets Association (RFA.)
In the U.S. squash had been regulated and codified for nearly two decades by the time
the RFA came about. Squash was introduced to the U.S. in New Hampshire by Jay
Connover who was an avid rackets player. He learned of squash from a Harrow
graduate whom he attended college with in 1884. He built four squash courts, converted
from two rackets courts.
By 1900 squash was getting a strong footing in Philadelphia as courts began to spring
up around the city. In 1904 members of the various rackets clubs got together to form
the first national squash governing body anywhere, the United States Squash Racquets
Association. The USSRA set to standardizing the court, equipment and rules. The
USSRA also held the first men's national championship in 1907.
The sport has taken on professional status with tournaments offering substantial cash
prizes to the winners. It is played in singles and doubles competitions. It is currently
played in 130 countries on over 47,000 courts worldwide.
Anatomy Involved
Squash requires a good deal of agility and good reaction to move to the ball. Upper body
strength is required to swing the racket and provide a solid hit. Overall conditioning is
also important to be able to play a complete game. Flexibility is important due to the
various contorted positions a player may need to move through to react to the ball. Even
though the ball is a softer, slower version of the racket ball it often comes off the walls in
different directions and good players learn to use this to their advantage.
The major muscles used when playing squash include:
•
The muscles of the shoulder girdle; the pectorals, and the deltoids.
•
The muscles of the upper legs and hips; the gluteals, the hamstrings, and the
quadriceps
•
The muscles of the forearm and upper arm; the wrist flexors and extensors, the
biceps, and the triceps.
•
The core muscles; the rectus abdominus, obliques, and the spinal erectors.
A good overall training program with focus on flexibility, agility training, endurance work,
and cardiovascular conditioning will help the squash player stay healthy and able to
rebound from injuries quickly.
Most Common Squash Injuries
Squash can lead to traumatic injuries
when players quickly change
direction to react to a ball or when
they fall, striking the hard court
surface. Chronic injuries can result
from the repetitive swinging motion.
As with most racket sports; injuries to
the shoulder and upper extremities
are common. The common injuries experienced by a squash player include clavicle
fractures, acromioclavicular (AC) injury, rotator cuff injuries, and tendonitis in the elbow
(tennis elbow).
•
Clavicle Fractures: The clavicle is a very small bone and cannot take large
amounts of stress placed on it. Falling on the court, landing on the shoulder, can
result in a fracture of the clavicle. The clavicle is a part of the shoulder joint so a
fracture in clavicle is very painful and may result in the inability to lift the arm at
the shoulder. Deformity along the clavicle may be noted. Pain and tenderness at
the site of the fracture will also be present. Ice, immobilization of the arm, and
transport for medical attention are the initial steps in treatment. An x-ray will be
needed to determine the extent of the injury. A player should not return to activity
until the clavicle is completely healed, to prevent re-injury of the bone.
•
Acromioclavicular (AC) Injury: The most common AC injury is a separation of the
shoulder joint. This results in a sprain of the AC ligament. In more severe cases
the AC ligament and the costoclavicular ligament are both torn. This results in
lack of stability in the joint and, in rare cases, may require surgery. This is often
caused by landing on the outstretched hand when falling. Placing the arm in a
sling, ice on the joint, and NSAIDs will help with this injury. Depending on the
severity of the injury, return to activity may occur as early as 2 weeks, but severe
cases may take as long as 10 to 12 weeks.
•
Rotator Cuff Injuries: Rotator cuff injuries in squash may be due to acute forces
or chronic, repetitive motions. Acute injuries to the rotator cuff complex may
result in complete ruptures and require surgery. Once the muscles are damaged
the integrity of the joint is compromised. Chronic injury to the rotator cuff is a
result of repetitive swinging of the racket. This may start as discomfort and
progress to moderate to severe pain in the shoulder. Rest, ice, and NSAIDs may
be enough to reverse the chronic condition.
•
Elbow Tendonitis (tennis elbow): The rotation of the elbow joint during the
swinging of the racket and constant flexion and extension can irritate the tendon
on the lateral side of the elbow. Once the tendon becomes inflamed it rubs on the
bone and causes additional pain and inflammation. Each swing causes the
tendon to move over the bone. The bursa protecting the tendon may become
inflamed, as well. As the tendon becomes inflamed it becomes less flexible and
further stretch causes more pain. Pain and tenderness over the tendon, reduced
range of motion, and weakness in the involved arm may result from this condition.
Ice, NSAIDs, and a special band may help alleviate some of the pain. Rest is the
best treatment for tendonitis, allowing the tendon to heal completely before
returning to activity.
Injury Prevention Strategies
Proper training, adequate rest between training or competitions, and good nutrition are
all essential for peak performance in squash.
•
A good overall conditioning program will help prevent the early onset of fatigue
that can lead to injury.
•
Using proper equipment and courts designed for the game will also prevent many
acute and chronic injuries.
•
Strength training for the muscles of the shoulder girdle will protect the shoulder
joint. A solid overall strengthening program will protect all of the joints and prevent
muscle strains and tendon issues.
•
Stretching, as a regular regimen and after intense play, will keep the muscles
flexible and ready to perform at their peak when called into action. Good flexibility
reduces the incidence of many sports injuries.
The Top 3 Squash Stretches
Below are 3 of the most beneficial stretches for squash. Obviously there are a lot more,
but these are a great place to start. Please make special note of the instructions beside
each stretch.
Assisted Reverse
Chest Stretch: Stand
upright with your back
towards a table or
bench and place your
hands on the edge.
Bend your arms and
slowly lower your
entire body.
Squatting Leg-out
Adductor Stretch:
Stand with your feet
wide apart. Keep one
leg straight and your
toes pointing forward
while bending the
other leg and turning
your toes out to the
side. Lower your groin
towards the ground
and rest your hands
on your bent knee or
the ground.
Kneeling Heel-down
Achilles Stretch:
Kneel on one foot and
place your body
weight over your
knee. Keep your heel
on the ground and
lean forward.