Cricket injuries and how to avoid them
With the cricket season well and truly upon us, it’s important to understand what the most common injuries in cricket are, and how you can reduce the risks of these. Below we discuss 5 of the top cricket related injuries we see in clinic and how physiotherapy can help!
Shoulder pain
The repeated action of throwing the ball, fielding and batting can put your shoulder muscles at a higher risk of injury. This is particularly common in the rotator cuff, a group of four muscles that are used in overhead movements and work to stabilise the shoulder.
Rotator cuff injuries can be sustained with repeated actions of the shoulder, especially overhead. This causes the muscles and tendons to gradually become irritated and inflamed, and leads to an ache down the upper arm.
Shoulder muscles can also become pulled or strained with sudden, sharp movements.
How can physiotherapy help?
Our physiotherapists can help improve movement and pain in the shoulder with corrective exercises, manipulation, and soft tissue stretching techniques. We can help you to build your strength back up with resistance exercises and increase stability using athletic taping.
Occasionally, a steroid injection is needed into the shoulder to settle down any inflammation and improve pain. Speak to your physiotherapist about this as they will be able to advise you on the best course of action.
Side strain
Bowlers can often suffer from pain in the muscles between the ribs (intercostals) or in the abdomen (obliques) because of the repeated actions in cricket. This is known as a side strain.
This pain tends to come on as a sudden, sharp pain in the side of your trunk, usually in the opposite side to your bowling arm. You may also experience pain with breathing, coughing and sneezing, and it can often be very uncomfortable to roll over in bed.
How can physiotherapy help?
Our physiotherapists can identify the muscle that you have injured, help you stretch and massage the muscle to encourage healing and movement. We then gradually help you build up the strength you need in your core muscles to get back to sport, and also to prevent further injuries.
Lower back pain
Back pain is incredibly common in cricketers because of the high level of mobility required. Bowlers can suffer back injuries called pars stress fractures, which are also known as spondylolysis. However, this tends to be mainly only in professional players.
The majority of cricket players we see in clinic have mechanical lower back pain, or a strain to the lower back muscles, which respond very well to a course of tailored physiotherapy. These are usually due to the repetitive rotation, extension (back bending), and side flexion seen with cricket.
How can physiotherapy help?
A structured rehabilitation programme to work on the lower back stabilising muscles with a physiotherapist can help reduce pain. Pilates can also help to ease symptoms. We also use techniques such as manipulation, massage and acupuncture to aid your recovery.
Recovery times from this type of injury can take up to take three to four months. However, the earlier this condition is diagnosed and treated, the quicker the recovery time.
Hamstring strain
Hamstring strains commonly occur in cricket during sudden sprints, often when fielding or taking a quick single run. They can also happen with suddenly stopping and changing direction, or when slipping on wet or muddy ground.
Hamstring strains vary in severity based on the injury, from a Grade I (mild muscle strain), to a Grade III (a complete tear to the muscle or attachment at the tendon). Recovery times can be between a few days and a few months, depending on severity.
How can physiotherapy help?
Our physiotherapists can help improve the healing time of your hamstring injury by using hands on techniques such as massage and stretching, ultrasound and taping to allow the tissue to recover fully. We then can progressively build up the strength in the muscles with targeted resistance exercises.
We aim to then incorporate a regular strength and flexibility programme into your training to help strengthen your hamstrings and other leg muscles, to reduce the chance of future injuries. When exercising, targeting the glutes and the hip areas will enable you to strengthen the hamstrings as well.
Sprained ankle
An ankle sprain occurs when the strong ligaments that support the ankle stretch beyond their limits when you roll, twist or turn your ankle in an awkward way.
This can commonly happen in cricket when you need to change direction or speed quickly, or if the ground is particularly uneven. You can read more about ankle sprains here.
How can physiotherapy help?
A period of initial rest is often advised, and often we use taping or ankle supports to help the injury recover. We use ultrasound and massage to improve swelling, pain and facilitate healing.
Our physiotherapists can then develop a tailored exercise programme for your ankle, which involves co-ordination exercises and balance training. We aim to build your strength and mobility while getting back the full range of movement in your ankle.
Having strong ankle muscles and joints can reduce the risk of further injuries, and means that you’re less likely to sprain your ankle again. This will help to make sure your ankle is back to full strength before you return to cricket.
How can I prevent these injuries?
You can do a lot to prevent these injuries from occurring. Firstly, if you find that you are getting niggles when playing, don’t wait for this to become a bigger problem - it is your body’s way of telling you that something is not happy!
Book in to see a physiotherapist for an assessment so that they can help you address any muscle imbalances or stiffness and prevent these from causing you an injury.
It may be that your technique needs reviewing and correcting, so speak to your coach or physiotherapist if you are feeling sore after training. It may be that a modification in technique also enhances your performance!
Core stability is important for any sport, so we recommend general core resistance exercises to improve your strength.
Pilates is a great way to improve your core strength. Our physiotherapists can teach you the fundamental principles before you find a class that suits you to continue with.
Flexibility is also very important for cricket, especially around the shoulders and hips. A generalised stretching programme for these areas is helpful, as well as ensuring that you complete a proper warm-up and cool down. Our physiotherapist, Ridhi, has made a brilliant video outlining some of the best stretches for cricket. If you aren’t sure, speak to your physiotherapist!
Don’t sit out on the side-lines for longer than you need to. For further help with any of your niggles or injuries, come and see us in our clinic in Cheltenham, or book an online appointment if you are further afield. Swing back into action now!