How You can Prevent These Common Yet Painful Cricket Injuries
The Cricket Fever has been running high! It’s even beating the summer heat. Some of us bunked classes, skipped work and made excuses to watch our favourite Teams clash on the field. And, today is the D-Day, the Finals. It's time for more and more of heat. And there is lots of lots of galli cricket!
By the time this article goes online, the Cup would be won! But, definitely cricket goes on.
Some of you are not only ardent fans of Cricket but also are good cricketers yourselves. You may perhaps be star players of your college or the Master Blasters of your home town. If not, just a cricket lover who jumps in for a game or two.
Why not enjoy cricket a little more safely and face the yorkers of Cricket injuries more confidently?
When you play in your compound or in the campus, you are playing for the fun of it. You don’t realize how many months of practice probably Munaf Patel received to dive on the field, M. S. Dhoni took to safeguard his stumps or Ravindra Jadeja received before he took that amazing catch beating the glare of the sun. Wow! You hardly wonder about the eye hand coordination they had mastered over years of practice or the catching technique they had learnt. Nobody shows you a batsman’s efforts at foot work technique before he enters the field. You just witness the results. And you fancy yourself doing the same.
Most of you have played some kind of outdoor sports during your school days, and wounds and sprains had come along with it. Sports, though a great source of fun and merriment, has never been free of health risks. Cricket, being a popular sport, is no different. A lot of running, catching and throwing –the overuse of the muscles, joints and ligaments end in strains, tears and fractures.
Here are some of the painful injuries professional cricketers frequently suffer from:
- Muscle injuries, soreness and bruises
- Joint injuries
- Piriformis Syndrome and Sciatica
- Rotator Cuff Syndrome
- Tennis Elbow
- Spondylosis (neck pain or low back pain) specially in fast bowlers
- Osteoarthritis in wicket keepers from squatting
- Stress fractures (from running and throwing) in fielders
Stress injuries, fractures, muscle soreness and joint injuries and frozen shoulders are not uncommon among amateur sports persons. Youngsters who play enthusiastically and seriously should be following the safety measures and wear safety equipments strictly.
Are you a cricket player? Remember these simple yet golden rules to play happy cricket every day.
- Find the best of shoes just for the sport
- Be aware of your cricket ground – wetness or other changes in the ground or field
- Warm up for 10 minutes before every session
- Do your stretches without fail
- Do not go overboard with long hours of bowling, batting or wicket keeping sessions.
- Get enough fluids
- Bother for some sun screen
Your fitness is very important if you love to play the game smartly. You should ideally be eating really healthy choosing plenty of Omega 3 rich foods which are anti inflammatory. Also eat plenty of fresh fruits and vegetable salads.
Exercise should be a part of your life or you may sustain chronic or acute injuries frequently. Stretching is commonly dismissed as a waste of time.
But, something as simple as stretching can increase your flexibility and help you remain injury free.
Learn these top stretches to avoid common injuries
- Elbow-out Rotator Stretch – For strong elbows to catch and throw, learn this easy one. See the video
- Standing High-leg Bent Knee Hamstring Stretch – a very helpful stretch for strong legs, hamstrings (muscles at the back of the legs) and lower back. Watch the video for practice!
- Lying Knee Roll-over Stretch – a great stretch for you to help ease out many physical activities in one go! It loosens the oblique (side abdominal) muscles and helps to prevent strains and sprains. See the stretch in this video.
How Stretching Helps Prevent Injuries While Playing
Stretching reduces stiffness, lengthens your muscles and tendons, and enables comfortable and better range of motion. It conditions the muscles and reduces the occurrence of sore muscles.
As a guardian, if you see sparks of Sachin Tendulkar in your young cricketer, encourage him to play his strokes while you ensure his safety too.