Playing sepak takraw comes with its thrills, but injuries are a harsh reality of the game. As a player, you know how demanding this sport is on your body—jumping, twisting, and kicking above your head can push you to the limit. So, what are the common injuries in sepak takraw? And more importantly, how can you prevent them?
The short answer: Sepak takraw injuries primarily involve the ankles, knees, hamstrings, and shoulders. These are caused by high-impact movements, repetitive stress, and sometimes poor techniques. To play safer and recover faster, you need the right knowledge and strategies.
According to Dr. Farid Rahman, a sports physiotherapist who has worked with professional sepak takraw teams, “Most injuries can be avoided with proper warm-up routines, core strengthening, and recovery protocols.”
In this article, I’ll walk you through the most common sepak takraw injuries, their causes, prevention techniques, and proven recovery methods. I’ve also included expert opinions, real-life examples, and actionable tips to help you get back in the game stronger.
Common Sepak Takraw Injuries
- Ankle Sprains
Why It Happens: The most frequent injury in sepak takraw. High jumps and landings put extreme pressure on the ankle joints. A wrong landing can twist your ankle beyond its natural range.
Example: A national player I trained with sprained his ankle during a jump smash attempt—he landed awkwardly, and his season was over.
Prevention:- Use ankle braces for support.
- Strengthen your ankle muscles with balancing exercises like single-leg stands.
- Always warm up with ankle mobility drills.
- Knee Ligament Injuries (ACL/MCL Tears)
Why It Happens: Sudden twists, stops, or overextending your knee while executing a kick or block can tear ligaments like the ACL or MCL.
Data: Studies show that ACL tears account for around 12% of major sepak takraw injuries among competitive players.Prevention:- Perform plyometric exercises to build knee stability.
- Avoid sudden changes in direction without proper foot positioning.
- Wear proper knee support during matches.
- Hamstring Strains
Why It Happens: The explosive kicks in sepak takraw overstretch the hamstrings. If the muscles are tight or weak, they can easily strain.
Example: During a regional tournament, my teammate pulled his hamstring mid-air while attempting a roll spike.Prevention:- Stretch your hamstrings daily.
- Focus on eccentric strengthening exercises like Nordic hamstring curls.
- Never play without a proper warm-up.
- Shoulder Injuries (Rotator Cuff Strains)
Why It Happens: The repeated overhead kicks strain the rotator cuff muscles, which stabilize your shoulder joints.Prevention:- Do resistance band exercises to strengthen shoulder muscles.
- Focus on shoulder mobility stretches before a game.
- Lower Back Pain
Why It Happens: High-velocity movements, bending, and twisting during play can overload the lower back, leading to muscle strains or spinal issues.Prevention:- Strengthen your core with planks and dead bugs.
- Practice proper form for kicks and jumps.
- Avoid overtraining your lower back.
Table: Most Common Sepak Takraw Injuries and Causes
| Injury | Cause | Prevention Tips |
|---|---|---|
| Ankle Sprains | Poor landings and twisting motions | Ankle braces, warm-up exercises |
| Knee Ligament Tears | Sudden stops, twists, overextension | Knee strengthening, proper technique |
| Hamstring Strains | Overstretching during kicks | Stretching, eccentric exercises |
| Shoulder Rotator Cuff Pain | Repeated overhead motions | Shoulder resistance training |
| Lower Back Pain | Excessive bending and twisting | Core strengthening, proper posture |
How to Prevent Injuries in Sepak Takraw
Preventing injuries is about preparation, awareness, and discipline. Here are five essential steps:
- Always Warm-Up and Cool Down
A dynamic warm-up increases blood flow, loosens muscles, and prepares your body for explosive movements. Spend at least 10 minutes on stretches and mobility drills. - Strength Training
Build strength in your legs, core, and shoulders to improve overall stability and prevent muscle imbalances. - Use Protective Gear
Wear proper shoes, ankle braces, and knee supports for added protection. - Master Proper Technique
Learn correct landing, kicking, and jumping techniques to avoid putting excessive stress on your joints. - Listen to Your Body
Fatigue increases the risk of injuries. If you’re feeling tired or in pain, rest and recover instead of pushing through.
What to Do After an Injury: Recovery Plan
Injuries are setbacks, but they don’t have to be the end of your journey. Follow this structured recovery plan:
- Immediate First Aid: Apply R.I.C.E (Rest, Ice, Compression, Elevation) for acute injuries.
- Consult a Professional: Visit a sports doctor or physiotherapist for proper diagnosis and treatment.
- Gradual Rehabilitation: Follow a customized rehab program focusing on mobility, strengthening, and flexibility.
- Cross-Training: Engage in low-impact activities like swimming or cycling to maintain fitness without worsening the injury.
- Mental Recovery: Stay positive and focus on small progress. Remember, recovery is part of the game.
FAQs About Sepak Takraw Injuries
Q1: What is the most common injury in sepak takraw?
Ankle sprains are the most common injuries due to high jumps and awkward landings.
Q2: Can you play sepak takraw with an injured knee?
No, it’s risky. You could worsen the injury. Rest and seek treatment before returning to play.
Q3: How long does it take to recover from a hamstring strain?
Mild strains take 1-2 weeks. Severe ones may take 4-6 weeks or more.
Real-Life Stories of Recovery
Recovery is not just physical; it’s also mental. Let me share the story of Adib Rahman, a professional sepak takraw player. During a high-stakes national match, Adib tore his ACL while landing from a roll spike. The injury seemed like the end of his career, but his determination proved otherwise.
Adib followed an intensive recovery plan:
- Months 1-2: Surgery and physiotherapy to reduce swelling.
- Months 3-4: Gradual mobility training and low-impact exercises like swimming.
- Months 5-6: Strength training to rebuild his legs and core.
- Months 7-8: Return to sepak takraw drills and light play.
Adib now shares his story: “Injuries test your patience, but recovery teaches you strength. Trust the process and stay consistent with rehab.”
Equipment and Injuries
Sepak takraw injuries often have a strong connection to the equipment players use. The type of ball, footwear, and protective gear can significantly impact injury risks. For example, traditional rattan balls are harder and less forgiving than modern synthetic ones, potentially increasing the likelihood of hand or wrist injuries during impact.
Footwear also plays a crucial role—using shoes without proper grip or ankle support can lead to slips, poor landings, and ankle sprains. Additionally, the lack of protective gear, such as knee pads or ankle braces, can expose players to unnecessary risks, especially during high-intensity jumps and spikes.
Ensuring the right equipment not only enhances performance but also acts as a critical first line of defense against common sepak takraw injuries.
Professional Tips from Experts
- Dr. Farid Rahman: “Never skip your warm-up and cool-down routines. They are your first line of defense against injuries.”
- Coach Ali Mansur: “Players must focus on proper form during jumps and kicks. A small mistake can cause months of recovery.”
