Table tennis is fast, explosive, and involves a lot of repetitive motion. This combination can lead to common injuries in the shoulder, wrist, back, and knees. Here are some essential tips to help you prevent injuries.

1. Warm-Up Properly

Never start a playing session cold. A good warm-up increases blood flow to your muscles and prepares your body for the explosive movements of table tennis. Include 5-10 minutes of light cardio (like jogging or jumping jacks) followed by dynamic stretches (arm circles, leg swings).

2. Strengthen Your Core

A strong core is the foundation of stable and powerful movements. It supports your spine and helps transfer energy from your lower body to your upper body, reducing the strain on your shoulder and arm. Planks, bridges, and bird-dog exercises are excellent for core strength.

3. Focus on Footwork

Correct footwork not only improves your game but also protects your body. Being in the right position for each shot prevents you from over-reaching and putting awkward stress on your back and joints. Practice footwork drills regularly.

4. Listen to Your Body

Pain is a signal that something is wrong. Don't try to "play through" sharp or persistent pain. Rest is a crucial part of training. If pain continues, consult a doctor or physical therapist.