Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why court sports are demanding
The explosive sprints, sudden stops, deep lunges and rapid twists of squash load the legs, hips and lower back hard, and tax the ankles and knees with quick direction changes. Tired legs or a sudden increase in playing can lead to soreness or a tweak. The confined, fast nature of the game means the body has to react quickly, which is demanding if you are underprepared.
Staying prepared
Warming up properly before stepping on court, building leg and hip strength, and conditioning yourself for the demands all reduce the risk of niggles. Increasing how much you play gradually rather than suddenly helps your body adapt. Working on ankle and knee stability is worthwhile given the quick lunges and changes of direction the game involves.
Recovery and when to get checked
Massage to the legs, hips and lower back can ease the tightness that builds from regular court play and support recovery between games, which many players find helps them feel fresher. It works alongside warming up, strength and sensible loading. A swollen or locking knee, an ankle you cannot weight-bear on, or sharp pain should be assessed rather than played through.
Key takeaways
- Court sports involve explosive sprints, lunges and twists
- They load the legs, hips, knees and ankles hard
- Warm up, build strength and increase play gradually
- Massage aids recovery; assess swelling or sharp pain
Frequently asked questions
Why is squash so hard on the legs and back?
The explosive sprints, sudden stops, deep lunges and quick twists load the legs, hips and lower back heavily. Conditioning and warming up help your body cope with the demands.
When should a court-sport injury be checked?
A swollen or locking knee, an ankle you cannot weight-bear on, or sharp pain should be assessed by a professional rather than played through.