As they say, “Cricket is a religion in India” which makes World Cup a mega festival. Looking at Team India’s such a Brilliant and hard working performance, lets talk about the probable injuries that may occur as a side effect of this hard work-
Top 5 Cricket Injuries
- Hamstring Strain
What is a Hamstring Strain?
A Hamstring Strain is a tear in the muscle tissue. Hamstring strains tend to affect all cricketers regardless of position and account for around 15% of all cricket injuries. Hamstring strains occur during explosive sprinting activities such as bowling, taking a quick single or fielding a ball.
What should you do if you suffer a Hamstring Strain?
If you have a Hamstring Strain follow the RICE protocol - rest, ice and compression and elevation (never apply ice directly to the skin). If you have to apply ice at home, an Ice Bag is recommended. This is a safe method of ice application to avoid the risk of an ice burn.
Seek advice from a doctor or Chartered Physiotherapist regarding rehabilitation . Most Hamstring Strains will be fully healed by 6 weeks, but recurrent problems can occur when a return to play is attempted too early. - Low Back Pain
What can you do to prevent Low Back Pain?
Fast bowling in cricket requires a combination of bending backwards together with rotation and side bending of the trunk. When repeated continuously this puts excessive stress on an area of the vertebra called the Pars Interarticularis and this is where a stress fracture develops.
What should you do if you suffer Low Back Pain?
A soothing Heat pack can reduce back pain and back muscle spasm. Once diagnosed, stress fractures of the lower back usually require 6 weeks of rest to allow the bone to heal. During this period, an exercise programme under the supervision of a Chartered Physiotherapist can be started . This focuses on exercises to increase the muscular stability in the lower back.
Research has shown that poor muscular stability in the lumbar region can lead to low back pain. Core stability exercises target certain specific muscles which give the spine much better support. This prevents postural faults which can cause low back pain. - Side Strain
What is a Side Strain?
A Side Strain is fairly common in cricket, where it typically occurs in bowlers. A Side Strain refers to a tear of the Internal Oblique, the External Oblique, or the Transversalis fascia at the point where they attach to the four bottom ribs.
In cricket the bowlers suffer the Side Strain on the non bowling arm side as a result of a forcible contraction of the muscle on that side while they are fully stretched as the bowling arm is cocked for bowling.
What can you do to prevent a Side Strain?
Core strength exercises on an Exercise Mat using a Swiss Ball and Resistance Bands can improve muscle function across the trunk and pelvis and this can help to reduce the risk of a Side Strain.
The number of overs bowled per session should be increased gradually and adequate rest periods should be provided to prevent fatigue.
What should you do if you suffer a Side Strain?
In the early stages an Ice Pack can be applied for twenty minutes every two hours. A Cohesive Compression Bandage can be applied to help to limit bleeding in the tissues. More active rehabilitation can be started under the supervision of a Chartered Physiotherapist, once the immediate pain resolves - Shoulder Pain
- Sprained Ankle
What is a Sprained Ankle?
A Sprained Ankle is damage to the ligaments and soft tissues around the ankle, usually as a result of the ankle being twisted inwards. The ankle ligament and soft tissue damage produces bleeding within the tissues and an extremely painful, swollen ankle.
What can you do to prevent a Sprained Ankle?
Research has shown that bracing or taping the ankle can help to reduce the risk of a Sprained Ankle.
What should you do if you suffer a Sprained Ankle?
Immediately following a Sprained Ankle you can follow the PRICE protocol - Protection with an Aircast Walker, Rest, Ice Therapy, Compression with a Cohesive Bandage and Elevation of the ankle to reduce swelling.
Rehabilitation with a Chartered Physiotherapist significantly improves the outcome following a Sprained Ankle. Wobble Board training improves balance and proprioception.
What is Shoulder Pain?
Shoulder pain is common in cricket because of the repeated actions of throwing and bowling. The Rotator Cuff muscles are small muscles situated around the shoulder joint, which can become damaged due to overuse during cricket.
Rotator Cuff injuries often begin as inflammation caused by repeated irritation. If the cause of the inflammation is not addressed, partial tears may develop in the cuff that could eventually become a tear all the way through one or more of the Rotator Cuff muscles.
What can you do to prevent Shoulder Pain?
Correct throwing and bowling technique can help to reduce injury risk. Shoulder stabilization exercises under the supervision of a Chartered Physiotherapist can also help prevent damage to the Rotator Cuff tendons.
It is important that any increase in the amount of training or competition must be gradual in order to prevent overload of the Rotator Cuff muscles. In particular, bowling and fielding practice should be increased gradually to allow the Rotator Cuff tendons to adapt.
What should you do if you suffer Shoulder Pain?
Physiotherapy treatment can reduce acute (short-term) inflammation and chronic (long-term) degeneration of the cuff where a tear is not present. The objective of physiotherapy treatment is to limit inflammation using Ice Therapy. Anti-inflammatory medication prescribed by a doctor is often helpful.