(Newswire.net — December 16, 2021) — There are two main types of cricket injuries. The first ones occur during practice or on the field. These injuries can be mild to acute often resulting in a sudden muscle tear. The other type of injury is more chronic which sets in gradually due to overuse of muscles.
In this post by Lottabet, we look at the most common cricket injuries and what precautions you can take to prevent/treat them. Let’s start by discussing the injuries first –
Common Cricket Injuries
Rotator Cuff Injury
Four main muscles ( infraspinatus, supraspinatus, teres minor, and subscapularis) make up the rotator cuff. These muscles keep the shoulder joint stable. An injured rotator cuff is when all of these muscles are torn or strained. Typical symptoms include – swelling, pain, and compromised range of motion.
The best way to treat a rotator cuff injury is to follow the POLICE principle (which is discussed later in the post). These injuries can range in terms of severity. However, it’s good to contact a physiotherapist to seek expert advice.
Hamstring Strains
Hamstring strains normally occur during sudden sprinting; mostly when a player is fielding or going for a quick single run. In terms of severity, it can range from a mild ache in the hamstring area to painful injuries making it impossible to even stand up or walk at all.
As part of the treatment, it’s good to start with the POLICE principle followed by a visit to the physiotherapist.
Proper warm-up on the field can prevent the chances of hamstring-related injuries.
Ankle Sprains
This is probably the most common sports injury with cricket being no exception. Common causes include – sprinting at high speeds and/or making a quick shift in the momentum like a sudden stopping.
It’s important to talk to a medical expert to ensure a proper recovery regimen along with preventive measures. A tailored treatment by the physiotherapist could help with mobility.it could also eliminate the chances of further straining.
Chronic Cricket Injuries (Gradual Onset)
Impingement Syndrome
It also goes by terms like ‘the thrower’s shoulder’ or ‘swimmer’s shoulder’. It’s often caused when the tendons in the rotator cuff become impinged when passing through the shoulder joint. Typical symptoms of impingement syndrome are shoulder pain that develops gradually over the years.
Golfer’s Elbow
Medial epicondylitis or Golfer’s elbow is quite similar to the tennis elbow. However, the pain occurs on the inside rather than on the outside of the elbow. It also goes by ‘thrower’s elbow’. Typical symptoms include a gradual onset of pain due to the overuse of muscles. At times, acute injuries can also occur to pitchers who may be throwing too hard or using bad throwing techniques.
Lower Back Pain
Lower back pain is probably the most difficult to understand or diagnose. It’s because of the complex nature of spinal structure and tissues that form the lower back. However, the commonest causes for back pain are slipped discs. Sometimes it can even cause leg pain known as Sciatica.
How to Prevent Common Cricket Injuries
Please note that though it’s impossible to prevent all injuries entirely; you can take a few measures to lower the risks of sustaining or aggravating an injury.
Proper Training
The first training is for core stability. This is essential for bowlers in particular to reduce the chances of side strains and lower back pain. Work with a physiotherapist to tailor a program for proper core stability training. Another common training to prevent injuries is called targeted strength training.
Wear Proper Protective Gear
Protective gear that fits you perfectly can exponentially reduce the risk of common sports injuries. Be sure to replace ill-fitting and/or worn-out gear with a new one. Poor protective gear is just as dangerous as no gear at all. Also, always wear elbow braces both during practice as well as the actual cricket game.
Warm-up and Cool Down Before and After
A warm-up session before the practice (especially stretching) is always the best thing to avoid injuries on the ground. Stretching heats up your body temperature and the stiff joints muscles become loose and more pliable.
After the session, you must also cool down your body properly by performing slow and relaxing exercises. If you don’t do it you could pass out or even feel sick. This happens because the blood vessels become dilated after rigorous training.
Your core body temperature rises higher than normal. Cooling down brings the body temperature back to normal to avoid sudden shocks.
Ensure Hydration
Hydration prevents heart-related problems and fatigue. So, drink plenty of water.
Remove any Hazards From the Field
Keep the playing field safe. Remove any visible hazards like blocks, sticks, stones, or water on the surface to avoid chances of injuries.
What’s the POLICE Principle?
The POLICE principle entails a series of steps you can follow after sustaining a musculoskeletal injury to minimize the damage.
- Protection: To protect, you must rest the injured area for a couple of days. After that, start with gentle motions.
- Optimum Loading: Even during the resting phase, some movement is essential. Start with some passive motions followed by an active range of motion. Talk to your physiotherapist for the best rehabilitation exercises.
- Ice: Icing can minimize swelling and also help with the pain. It’s good to ice the affected area for ten minutes every hour. Make sure the ice is not burning.
- Compression: To help with healing, use compression bandages.
- Elevation: Try and elevate the affected area while sitting or laying down. This will increase the blood flow to that area.
Conclusion
For proper diagnosis, it’s always good to see a doctor. A custom exercise routine coupled with physical therapy can quicken the healing process.