• Squash can be a high intensity sport and, as such deserves to be approached with some caution especially if you belong to one of the high risk categories.
•  As with any physical activity there is always a danger of injury but if these guidelines are followed, it will reduce (but not eliminate) the dangers of participation.

• A sufficient warm up should take place before playing, including stretching
•  If you have never played or it is some time since your last game, be sure that you don't over exert.
• Squash can be a quick game, be aware of how hard you are pushing yourself.
  
• Err on the side of caution.
•  If you have not participated in an intense sport for some time be aware of trying to do what you used to do.
• Because of the nature of Squash, a very quick rally is sometimes not felt for up to 10 to 20 seconds.
•  If oxygen debt is created, the heart may have to start pumping very quickly to replace the oxygen stores in the muscles.
• Be wary this can happen easily especially if you have put on a few kilos since your last game!
• Ease into the sport carefully.
• Extend your playing time or intensity levels over a few weeks and visits
• If you are over 40 years and still in good shape, you should still see a sports oriented medical practitioner before playing.
• Continue to have check ups every few years whilst playing
•  Ensure that you are fully hydrated before during and after playing.
  
• A few glasses of water in the hour leading up to the game will ensure you start hydrated.
•  More water during and after especially in hot and/or humid conditions. (Clear urine is usually a sign of full hydration).
• Sports drinks can be used in place of water but not "pick me up" drinks like "Red Bull", "V" etc.
•  Cold water is usually metabolised quicker than warm water.
• Alcoholic drinks such as beer etc., will tend to dehydrate.
• Do not play if you have an injury or illness that will be affected by your playing.
• Any injuries occurring during a game should be treated as soon as possible after the occurrence.
•  Advice/treatment should be sought from a suitably qualified practitioner as soon as practicable after.
•  It is strongly recommended that all Squash players wear protective eyewear that at least meets USA ASTM F803 or Australian Standard AS4066:1992.
• Whilst the risk of eye injury is relatively low, if an injury does occur, it is very often serious.
• Protective eyewear that meets the aforementioned standards eliminates most of the risk.
• Do NOT play if you fall into one of the following high risks groups, without first seeing a qualified medical practitioner.

• If you have been diagnosed with heart disease, do not play Squash (or any other high intensity sport) without consulting your Medical Practitioner.
• If you have one of the following risk factors, you should consult your Medical Practitioner. Family history of heart disease occurring at an early age
• Smoking
• Diabetes
• Elevated Blood cholesterol
• Low HDL
• Cholesterol
• High Blood Pressure
• Overweight (especially former players)
• Further check ups should occur every couple of years if you continue to play.

• Protective eyewear must be worn by players:
• who have had recent eye surgery 
• with Amblyopia (lazy eye)
• with only one good eye 
• with a history of pre retinal detachment conditions 
• who are diabetics with retinopathy.
• If you are in any doubt as to your eye condition, consult an Ophthalmologist.

• Pregnant women should not take up squash during their pregnancy.
• Most can continue to play Squash up to about the 20th week, however they should consult their Medical Practitioner before doing so.
• Caution should be exercised to avoid overheating and dehydration.
• Keep the session to 30 minutes or less. Keep the heart rate to 140 bpm or less.
• Extension during stretching should be reduced significantly because of physiological changes which occur in preparation for the birth.
• Try to "wind down" during the last 5 minutes of play to cool down.
• Some light stretching will also help but be sure to under stretch rather than overstretch.
• Playing Squash or other high intensity physical activity whilst pregnant can be risky.
• At all times consult your Medical Practitioner.
• If very fit playing in a more controlled environment (eg, drills); may be possible with the ok of the Medical Practitioner.

• Last word for players in High Risk Groups.
• If you are ever in any doubt as to your ability to withstand the rigours of high intensity sport or physical activity, consult a medical practitioner with experience in sports medicine.

Am I playing safely?