Squash Stretching tips

Any suggestions on how to prevent DOMS (Delayed Onset Muscle Soreness), aka "squash butt" as felt by squash players the day after a hard session. Does stretching after the match help reduce it? Or does one need specific type of strength training? I am starting to play the game at a 5.0 level and all those lunges to retrieve front corner drops are just killing my legs the next day. As a result I find it not beneficial to play consecutive days. Surely there must be something I can do to prevent the soreness?

Try this -
- Lay on your back with your knees at 90 degrees with feet flat on a wall.
- Cross your right ankle over the upper part of your left thigh (ie your left thigh, right thigh and right calf are forming a triangle)
- Place both hands on the right knee and push away till you feel a stretch in your butt. Hold for sometime (I generally do a count of 30)
- Pull your right knee towards your chest till you feel a different stretch in your butt. Hold for sometime
- Repeat with other leg

If I've understood the term 'Squash Butt' correctly, then I've found this stretch to help a lot if done both before and after play.

Thanks for the tip, ill definitely give it a try. I found a lot of useful info by searching for "DOMS" on google. It seems the lunging in squash is the main cause of DOMS. To quote one:

"Studies have shown that the vast majority of damage associated with DOMS is attributed to eccentric muscle contractions, in which the muscle fibers are lengthened as force is applied to them, for example, when you run downhill"

The lunging in squash is the same thing as you are applying significant weight to the leading leg as you bend it. Unfortunately there doesn't appear to be any conclusive cure for it apart from more stretching before and after the session.

I found several variations on the net, which of these do you think target squash the best:

https://www.exrx.net/Stretches/GluteusMaximus/Lying.html

https://www.myfit.ca/exercisedatabase/view.asp?table=stretches&ID=10

https://www.scottishsport.co.uk/squash/stretch.htm