What playing squash means to your body & pocket

Squash is an indoor racquet sport, played by two or four players in a four-walled court with a small, hollow rubber ball. This high-impact sport provides an excellent cardiovascular workout but can place strain on the joints, especially the knees. Squash can be played at any age. It is easy to learn and there are modified rules and equipment to suit every size and skill level. It can be played for leisure or as a competitive sport. Squash gets your body fit and healthy.

Benefits - Playing squash can have a number of positive health and fitness benefits on your body. It improves aerobic fitness with more oxygen circulated around the body to better muscular endurance; it burns off calories; and it boosts flexibility and sprint speed due to its fast-paced nature.

Equipment - Before you set out to play a game of squash, there are certain issues regarding equipment and where you play, that are important to consider:

Racquet – you can choose to either buy your racket or hire one from a squash centre. Smaller (mini) racquets are available for children.

Ball – the type of ball you use is best determined by the level you play at.

Clothing – squash requires a lot of movement, so light clothes like t-shirts, shorts and skirts are recommended.

Avoiding injury - Squash is a high-impact and very strenuous sport. As it also involves a lot of energy, with frequent stops and starts, it is important to follow these safety tips:

See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or have not exercised for a long time.

Do not play if you have a heart condition.

Always wear protective eyewear.

Wear purpose-designed squash shoes or indoor court shoes to ensure appropriate grip on the floor and stability to protect your ankles.

Do warm-ups before you begin to play.

Ensure you have shoes with good ankle support.

Drink plenty of water before, during and after playing.

Do light exercises after you finish your game.