Squash Injury Treatment and Recovery Best Practices

From muscle strains to Achilles tendonitis, the common squash injuries, quick first-aid, rehab exercises that actually rebuild strength, and the habits that stop them happening again.

Updated May 26, 20265 min read

Squash Injury Treatment and Recovery Best Practices

Here's the low down on the most common squash injuries, treatments and recovery methods to get you back playing again.

Common Squash Injuries and Their Treatment

Muscle Strains and Sprains

Muscle strains and sprains are the most common squash injuries. These occur in the legs, mainly in the hamstrings, quadriceps, and calf muscles due to the sudden movements required during the game.

Symptoms: Pain, swelling, bruising, limited range of motion.
Treatment: Use the R.I.C.E. principles (Rest, Ice, Compression, Elevation) in the first 24–48 hours after the injury. Current sports-medicine guidance (PEACE & LOVE) recommends using ice sparingly and avoiding heavy anti-inflammatory use beyond the first day or two — gentle inflammation is part of healing — then moving on to gradual loading and movement once acute pain settles. Resting the muscle is key to prevent further damage. Ice to reduce swelling, then compression with a bandage and elevation to reduce inflammation.

Achilles Tendonitis

Achilles tendonitis is another common squash injury. It's caused by repetitive stress and overuse of the Achilles tendon leading to inflammation and pain.

Symptoms: Pain and stiffness in the Achilles tendon, especially in the morning or after activity.
Treatment: Rest and avoid activities that aggravate the pain. Ice and gentle stretching can reduce symptoms; use anti-inflammatory medication sparingly in the first day or two, as recent research suggests prolonged NSAID use may slow tendon healing. Physical therapy may be needed for more severe cases.

Tennis Elbow (Lateral Epicondylitis)

Despite its name, tennis elbow is a common squash injury due to the repetitive gripping and wrist movements in the game.

Symptoms: Pain and tenderness on the outside of the elbow which may extend into the forearm.
Treatment: Rest the affected arm and avoid activities that cause pain. Ice the area and use a compression bandage to reduce swelling. Physical therapy exercises to strengthen the forearm muscles can help prevent future occurrences.

Ankle Sprains

Ankle sprains are common due to the quick changes of direction during a squash match. These occur when the ligaments in the ankle are overstretched or torn.

Symptoms: Swelling, bruising, difficulty walking or putting weight on the affected ankle.
Treatment: R.I.C.E as soon as possible. Once swelling subsides, rehabilitation exercises for strength and balance are key to full recovery and prevention of future occurrences.

Knee Injuries

Knee injuries such as ligament tears and patellar tendonitis can occur from the high impact and sudden stops in squash.

Symptoms: Pain, swelling, instability, difficulty bending the knee.
Treatment: Depending on the severity, treatment can range from rest and ice to physical therapy to surgery. Quadriceps and hamstring strengthening exercises can help stabilize the knee and prevent future injuries.

Eye Injuries

Squash has one of the highest rates of sports-related eye injuries — a small, hard ball travelling fast in a confined space leaves little time to react. Most national federations now require protective eyewear for juniors and strongly recommend it for adults. Always wear squash-specific polycarbonate eye guards (not regular glasses or open-sided fitness goggles); they are inexpensive insurance against a serious injury.

Symptoms (if hit): blurred vision, pain, redness, light sensitivity, visible bruising around the eye.
Treatment: stop playing immediately. Apply a cold compress (without pressing on the eyeball) and seek medical attention the same day — eye injuries can look minor and still cause lasting damage.

Table of Common Squash Injuries Treatment Options

Injury	Symptoms	Immediate Treatment	Rehabilitation
Muscle Strain	Pain, swelling, bruising	R.I.C.E method	Physical therapy, strengthening
Tendonitis	Pain, stiffness, tenderness	Rest, ice, anti-inflammatory meds	Stretching, gradual return to activity
Tennis Elbow	Pain in the elbow and forearm	Rest, ice, compression bandage	Strengthening exercises, proper equipment
Ankle Sprain	Swelling, bruising, difficulty walking	R.I.C.E method	Ankle strengthening, balance exercises
Knee Injury	Pain, swelling, instability	R.I.C.E method, medical evaluation	Physical therapy, gradual return

Rehabilitation and Squash Injury Treatment Strategies

Physical therapy is key to full recovery from squash injuries. A customized rehabilitation program can help restore strength, flexibility and range of motion.
Once pain and swelling has decreased, incorporate strengthening exercises into your recovery routine. Focus on the muscles around the injured area to prevent re-injury.
Don't rush back into playing squash. Gradual reintroduction of physical activity allows your body to heal properly and prevent re-injury.
Wearing proper squash shoes — flat, low-cut and grippy, designed to let your ankle work naturally rather than relying on stiff support — and using a racket with the correct grip size can reduce the risk of injury. Make sure your equipment is in good condition to avoid putting unnecessary strain on your body.

Preventing Future Injuries in Squash

Warm-Up and Cool-Down

A proper warm-up before playing squash is key to preparing your muscles and joints. Include dynamic stretches and light cardio in your warm-up. After playing, a cool-down with static stretches helps reduce muscle stiffness and aid recovery.

Listen to Your Body

Listen to any pain or discomfort during play. Ignoring these signs can lead to more serious injuries. If you're in pain, take a break and see if you need medical attention.

Regular Check-Ups

Regular visits to a sports doctor or physio can help detect potential problems before they become injuries. They can give you advice on injury prevention and help you stay physically fit.

The Bottom Line

Most squash injuries heal well if you treat them early and do not rush back. Three things matter most: wear eye protection every session, take swelling and pain seriously in the first 48 hours, and rebuild strength and balance before stepping back on court. When in doubt, see a sports doctor or physio — a week off now beats a month off later.

Explore more on SquashChamps

Aisha Khan

Strength and conditioning specialist who helps amateur players train smarter and stay fit.

What are the most common squash injuries?

The most frequent are ankle sprains, knee strains, Achilles tendon problems, shoulder and elbow overuse injuries, lower-back pain from twisting and lunging, and eye injuries from the ball or racket.

How should I treat a minor squash injury at home?

Follow the RICE method for the first 48 hours: Rest, Ice, Compression and Elevation. Avoid heat early on, and see a medical professional if pain or swelling does not settle.

How long before I can play again after an injury?

It depends on severity. Minor strains may take a few days to two weeks, while ligament or tendon injuries can take several weeks or months. Return gradually once you are pain-free with full range of motion.

How can I prevent squash injuries?

Always warm up and stretch, wear proper non-marking court shoes and protective eyewear, build strength and mobility off court, and stop playing when you are fatigued.