How it
happens…? why it happens..?
we go
through some of it and gives you a full length injury lists and it remedies.
And work
outs to avoid an injury
Introduction
Cricket
is one of the hardest and longest sports to play.
The
best Cricket Injury research has come from Australia under the direction of Dr
John Orchard. Cricket Injuries at elite level In Australia have been demonstrated to
occur at a rate of around 18 injuries in total for a squad of 25 players who
play twenty matches in a season. On average, around 9% of cricketers have an
injury at any given time, although in fast bowlers over 15% are injured at any
given time.
There
are very different physical demands involved in different types of cricket,
which has meant the injury profile is slightly different between five day Test
Matches, 3 day matches and one day matches. The launch of Twenty20 cricket has
placed a new physical requirement on cricketers, although it is too early for
the effects of these demands to be analysed in sports injury research.
Low
back pain is particularly prevalent among younger fast bowlers. The repetitive
action of bowling for long spells places excessive stress on the tissues of the
lower back, where stress fractures of the vertebra (Spondylolysis) can develop.
Research
has indicated that muscle injuries such as Hamstring Strains and Side Strains
are the most common cricket injuries. These injuries are due to the functional
demands of the sport where occasional sprinting and ball throwing may be
repeated across a seven hour day.
1 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.
Because
of the sudden stress on the muscles, the Hamstrings can be stretched beyond
their limits and the muscle tissue can be torn. Any muscle tear is referred to
as a strain and depending on its severity, it is classified as a first, second
or third degree strain.
What
can you do to prevent a Hamstring Strain?
In
bowlers, especially fast bowlers there is a positive link between 'over
bowling' and sustaining a Hamstring Strain. Over bowling can be avoided by
recording a log of each bowler's workload to prevent sudden overload or
sustained overload.
A warm up prior to cricket is designed to decrease muscle injuries because the muscle is more extensible when the tissue temperature has been increased by one or two degrees. A good warm up should last at least 20 minutes, starting gently and finishing at full pace activity. Warm Pants (Compression Shorts) are recommended for providing extra warmth around the Hamstring region.
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.
2 Low Back Pain
What
is Low Back Pain?
Low
back pain is the general term for any pain in the back. The repetitive action
of bowling is the biggest cause of low back pain in cricket, but bending to
field the ball and standing in the field for prolonged periods also put stress
on the back which can cause back pain.
Any
structure of the lower back can be affected - the discs, ligaments, muscles or
Facet joints - but in fast bowlers, particularly younger ones, the most
commonly affected part of the lower back is the 'Pars Interarticularis' region
of the Lumbar vertebra, where a stress fracture can develop. This is
characterised by a back ache following cricket, particularly when bending
backwards.
What
can you do to prevent Low Back Pain?
Fast
bowling in cricket requires a combination of spinal hyperextension (bending
backwards) together with rotation and side bending of the trunk. When repeated
this puts excessive stress on an area of the vertebra called the Pars
Interarticularis and this is where a stress fracture develops.
Bowling
practice should be carefully monitored to ensure the lower back is not being
overloaded. This is particularly important in adolescent players who have just
experienced a growth spurt as they are known to be more at risk from this
injury. Core stability exercises are important to prevent back problems in
cricket players and Shock Absorbing Insoles can help to reduce stress on the
back.
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.
3 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.
Over
bowling should be avoided. Each bowler should have a workload record and care
should be taken to avoid sudden increases to the normal workload. 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.
4
Shoulder Pain
What
is Shoulder Pain?
Shoulder
pain is common in cricket because of the repeated actions of throwing and
bowling. The Rotator Cuff muscles (Supraspinatus, Infraspinatus, Subscapularis
and Teres Minor) are small muscles situated around the shoulder joint, which
can become damaged due to overuse during cricket.
Rotator
Cuff injuries often begin as inflammation (Tendonitis) 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?
All
cricketers should pay attention to flexibility, strength and endurance of the
shoulder muscles. Correct throwing and bowling technique can help to reduce
injury risk. Shoulder stabilisation 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 (never apply
ice directly to the skin). Anti-inflammatory medication prescribed by a doctor
is often helpful.
Anti
Inflammatory Gel may be more appropriate where anti-inflammatory tablets are
not well tolerated. For mild shoulder pain in those who want to continue
cricket activities a Neoprene Shoulder Support can provide support and
reassurance.
If a
Rotator Cuff tear has developed then the opinion of an Orthopaedic Consultant
is required.
5 Sprained Ankle
What
is a Sprained Ankle?
A Sprained Ankle is pretty common in cricket. Glenn McGrath famously sprained his ankle by treading on a cricket ball during a game of soccer. This injury probably more than anything else contributed to England's 2005 Ashes series win.
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. The incidence of injury in people with taped ankles was 4.9
ankle sprains per 1000 participant games, compared with 2.6 ankle sprains per
1000 participant games in students wearing Ankle Braces. This contrasts with
32.8 ankle sprains per 1000 games in subjects that had no taping or bracing.
Because
taping and strapping techniques often require application by a skilled
physiotherapist, an Ankle Brace is often a more convenient alternative.
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.
Research has shown that patients with ankle instability who underwent Wobble
Board training experienced significantly fewer recurrent sprains during a
follow-up period than those who didn't do Wobble Board training.
6.Elbow
injuries
Not
only golfers and tennis players suffer from arm and elbow injuries, cricketers
are often similarly affected.
Improper
batting, throwing/bowling techniques, as well as incorrect or a change in
equipment, such as bats that are too light/heavy, put unnecessary strain on the
forearm.
With
all the different formats of the game like 20/20, tests and 50-over cricket at
international level, some players have
resorted to using two different types of bats: a heavier one for the
shorter versions of the match, and a lighter one for the tests. [This constant
changing between the two different bats also aggravates the elbow tendons,
causing injury.]
Most
players have stopped this habit due to the increase in the lateral elbow
tendinopathy, commonly called “tennis elbow”.
Bowling usually results in posterior elbow problems [impingements], but poor throwing technique
or poor stability at the neck and shoulder joints can cause huge problems at
the elbow as it tries to take on the workload.
Common
types of injury include:
• Tennis elbow
• Thrower’s elbow
Tennis
elbow is localised to the outside of the elbow. It can occur as a result of
throwing, especially if the cricketer leads the throwing motion with his elbow,
or crosses his feet, allowing little force to be generated through the pelvis,
forcing the shoulder and elbow to take over.
Other
possible causes of elbow pain would be a batsman attempting to use his wrist to
flick the bat, change his bat weight, or make the grip too small or big.
The
pain is localized to the elbow and is aggravated by wrist and finger movements
(such as shaking someone’s hand). Any
movement involving a grip: opening and closing taps, opening and closing door
handles, carrying bags with all the air travel, etc., may aggravate the pain.
This
injury is managed with physiotherapy and rehabilitation to correct strength
imbalances of the forearm and shoulder joints. It is important that the
throwing and batting technique and equipment be assessed to identify risk
factors for this injury.
Although
not as common as tennis elbow, thrower’s elbow is just as debilitating and
painful. Thrower’s elbow affects both the inside and back of the elbow
.
It is
an overuse injury due to the extremely high forces on the elbow joint when
throwing a ball. The throwing motion causes the structures on the front of the
elbow to stretch, while at the same time compressing the structures at the back
of the elbow. Over time this results in micro fractures in the forearm bones,
and can eventually lead to bone spurs, bone chips, and impingement of soft
tissue structures at the back of the elbow joint (olecranon).
7.Groin
injuries
Groin
injuries are not only one of the main causes of missed games, but many players
with chronic groin pain have their performances severely affected by this
condition.
A
groin strain is a stretch, tear or the complete rupture of the muscle called
the adductor longus, which runs from the pubic bone to the inside of the knee.
Groin strains will reoccur often if they are not allowed to heal and
rehabilitate fully.
You
also get an adductor longus tendinopathy, caused by a weak inner thigh muscle
complex, poor abdominal stability activation, and/or a leg length discrepancy
(hence the continual reoccurrence of the injury).
Hernias
are also a common feature, and often go hand in hand with adductor
tendinopathies.
Needless
to say, getting hit by the ball in the groin is very painful and may result in
testicular rupture. Wearing a cricket box, also known as a cup, is essential.
8.Hand
and wrist injuries
There
are numerous injuries that can be suffered by the hand and wrist. Fractures and
dislocations of the fingers are particularly common.
The
most obvious area where injuries occur is at the striker’s end, where
finger/hand injuries are caused by the tremendous impact of the ball. The hand
consists of eight wrist bones, the palm with its five metacarpal bones, and the
fingers.
Treatment
of finger fractures differ. Such fractures are generally immediately treated by
means of the "so called" buddy strapping technique, by which the injured finger is
attached to the adjacent finger, with some stability and support offered by using an ice-cream stick or doctors tongue
depressor before having an X-ray taken and splint made. A hand specialist needs to be consulted as
soon as possible. Any fracture takes six weeks to heal completely.
It is
important that the finger is X-rayed to ensure that the fracture does not
include a piece of displaced bone, or joint surfaces hampering the appropriate healing of the bone.
Management
includes providing support by splinting
the injured finger to the adjacent finger.
In a
limited number of cases surgery may be required. Physiotherapy is important for
pain management, oedema/swelling control, and to ensure that the finger and
hand do not become stiff and weak during the period of healing. This can be a
very frustrating injury, as it can keep a cricketer out of the game for a
number of weeks.
The
other common hand injuries are web space splitting (especially between thumb
and index finger) when players dive in the field and their hands collide with
the ground, or catch a ball awkwardly. This also sometimes includes a joint
dislocation.
If
only your web space is split, your GP would be up to the task, but with joint
dislocations, with or without fractures, a hand specialist (NOT a general
orthopaedic surgeon) is crucial.
Split
webbings have a high incident of reoccurrence, as the scar tissue that heals is
very weak and vulnerable to the same impact forces, and special taping might be
essential for a good few weeks after the injury. Sometimes specially designed
gloves have to be made if it continues to re occur despite all efforts – these
have to be cleared by cricket governing bodies, boards, and umpires for each
match/season.
9.Neck
injuries
This
is a real problem with travelling, carrying bags/heavy equipment, and sleeping
in a variety of beds on different pillows. It is suggested that players travel
with their own pillows on “away” trips.
Player
complaints include neck stiffness, loss of neck movement, and pain. If this occurs, players are at risk of
further neck injury or injuries to their shoulders, thoracic spine, and lower
back during matches.
When to seek help
Never try to “work through” the pain of a sports injury.Stop playing or exercising when you feel pain.
Some injuries should be seen by a doctor right away.
Others you can treat yourself.
These are times when you should see a doctor:
·
The injury causes severe pain,
swelling or numbness.
·
You can’t put weight on the area.
·
An old injury hurts or aches.
·
An old injury swells.
·
The joint doesn’t feel normal or
feels unstable.
If you don’t have any of these signs, it may be safe to
treat the injury at home with RICE (Rest, Ice, Compression, Elevation) for at least 48 hours.
Prevention.
1.Don’t
play or exercise when you’re fatigued or in pain. Pay attention to your body, and don’t push yourself unnecessarily.
2.Get
in shape before playing a sport. Don’t expect the sport
to get you in shape. Instead, follow a regular conditioning program designed
for your sport.
3.Always
warm up before you play or exercise. Take a light jog for
five to 10 minutes, then go through some of the movements you do when playing.
Stretch specific muscles that tend to be tight and that you’ll use in the
activity. A proper warm-up can help prevent injury and improve your level of
play.
4.Don’t
do too much too soon. Gradually increase the level and
amount of time you exercise.
5.
make sure you have properly fitted equipment (leg guards, batting
gloves, batting helmets with
face guard, forearm guards, and wicket-keeping gloves with inners and boxes)
6. suitable and properly fitted footwear should
be worn
7. wear protective gear during practice as
well, not just during formal play
8. have physical training session before the
start of the season
9. make sure you have proper instruction on how
to do skills (ex. bowling)
10.
have a “first- aid” kit on hand and be able to use it for minor injuries
11.
have a way to reach medical personnel in case of emergency situation.
For the all players and friends we wish them
play safe ,injury free carrier and enjoy cricket
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Thanks
to-
health24.com
thinkquest.org
physioroom.com
yalemedicalgroup.org
cricinfo.com
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