5 Ways to Keep Healthy and Prevent Injuries for Cricketers

As we enter the blistering Summer heat in Australia, the nation’s passion for cricket also resurfaces. Whether local teams are slogging it away on the weekend or as we focus our attention to the international test cricket scene, there’s no denying the popularity of cricket during this time of the year.

Despite the fact that cricket is a non-contact sport, injuries can still arise and can be relatively common in a competitive environment. This is due to the significant amount of forces generated during bowling, throwing, running and batting within short time-frames. Overuse injuries such as low back pain, hamstring strains, sprained ankles and shoulder issues are some of the predominant issues faced by cricketers. However, some less obvious conditions that players and coaches should be aware of consists of impact injuries from the ball, dehydration and sun damage. Here are some useful tips to prevent some of these injuries:

1. Protective equipment

Although cricket is a non-contact sport, there still is a risk for impact injuries with the ground, other players and cricket balls (fast balls going up to 160km/h!!). This is why protective equipment is highly recommended to prevent these injuries, especially given the severity seen in some of these instances such as concussions and fractures. Some examples of gear that should be considered include:

• Mouth-guards
• Gloves
• Boxes
• Forearm guards
• Knee pads
• Cricket helmet

Recently, with the growth of research into concussion in cricket, it is especially important that a helmet is worn at ALL TIMES as a headstrike against a cricket ball can lead to permanent brain damage and even death. In particular, helmets with faceguards should be considered such as these ones below:

• Shrey Cricket Helmet with Mild Steel Visor
• SS Elite Cricket Helmet

In the event a headstrike does occur with concerns of a concussion, please refer to the Concussion Recognition Tool 5 which has been recommended by Cricket Australia and consensus between leading international concussion experts for appropriate measures.

2. UV and Sun Protection

As cricket is mainly a Summer sport, the harsh heat and UV light from the sun can become a hazard. This is especially the case for spectators and players who can spend hours in the weltering sun. So it’s important to prevent and monitor heat stress/exhaustion, dehydration and sunburn. Consequently it’s important to consider several modes of protection including:

• Sunscreen
• Hat
• Sunglasses (especially the case when light is reflecting off the white clothing of players)
• Water (have a someone deliver water bottles every 10–15 minute — or even more frequently depending on the conditions)

3. Training and conditioning

Regularly attending training whilst having an individual progressive training regime is crucial for preventing injuries. If the body isn’t conditioned or ready, not only does this impact performance but can predispose the player for further injuries. When considering the explosive nature of cricket (e.g. sprinting, throwing, bowling etc.), this can overload the muscle and joints in various areas.

Creating an appropriate training programme can be difficult given the multifaceted nature of cricket. However, a recent publication by Pote and Christie (2018) provides an excellent overview of how a training programme can be implemented to reduce the risk of injury. By performing cricket-specific drills and activities, this prepares the athlete to meet the demands during competition. Additionally, this also enhances strength, motor control and aerobic capacity to assist with injury prevention. Specific training components that were recommended by these authors include:

• High intensity interval training (e.g. shuttle runs)
• Strength training (e.g. Nordic hamstring curls, squats)
• Core muscle strength, stability and mobility

One of the most common injuries to many cricketers (especially fast bowlers) is low back pain which is contributed by the immense extension and rotational forces on the trunk. Given these circumstances, it’s extremely important to strengthen the core through specific exercises to counterbalance these forces. A great way to do this is through reformer pilates, which utilises a spring-loaded machines and bodyweight exercises to help develop the core through precise movements. Although the jury is still out on whether pilates can prevent low back pain, research has suggested that pilates is an effective treatment for managing low back pain.

4. Warm-up

As previously mentioned, some of the most common injuries associated with cricket include sprains and strains. These injuries can impact our joints, muscles, ligaments and tendons which can affect competitive performance. An excellent way of reducing the risk of injury is warming up prior to training or competition. This allows our muscles to become more pliable and activated to tolerate the workload required. An excellent example for fast bowlers is demonstrated in the following video from the Australian Cricket Institute.

5. Address pre-existing injuries

Given the prominence of overuse injuries in cricket, it’s pivotal to ensure guidance from a qualified health professional is sought to manage current issues and prevent further complications. For common injuries such as rotator cuff injuries and ankle sprains, it’s very difficult to perform at your optimal level without some sort of rehabilitation or self-management plan.

In some instances, these pre-existing injuries can worsen over time or lead to additional problems. A prime example is hamstring strains which can have a recurrence rate of up to 63% of athletes within the first month of returning to play. This means that for every 5 athletes who recover from an injury, up to 3 of these individuals will re-injure themselves immediately upon returning to competition. That’s absurd!!

This is why it’s important to visit your local physiotherapist, GP or sports physician for a consultation or follow-up if there are persisting issues or niggles. By having an action plan and some guidance, this can help manage current issues and prevent further injuries.

If you’re interested in a consultation or one-on-one pilates session with a qualified physiotherapist in the Northern, Western or Inner areas of Melbourne, please visit https://www.physicalhealthcare.com.au/ or call (03) 9416 9955 for more information.

Sources

• Finch CF, Elliott BC, McGrath AC. Measures to prevent cricket injuries. Sports Medicine. 1999 Oct 1;28(4):263–72.
• Pote L, Christie CJ. Injury Prevention Strategies in Cricket. Strength & Conditioning Journal. 2018 Oct 1;40(5):34–43.
• Patti A, Bianco A, Paoli A, Messina G, Montalto MA, Bellafiore M, Battaglia G, Iovane A, Palma A. Effects of Pilates exercise programs in people with chronic low back pain: a systematic review. Medicine. 2015 Jan;94(4).
• Brukner P, Nealon A, Morgan C, Burgess D, Dunn A. Recurrent hamstring muscle injury: applying the limited evidence in the professional football setting with a seven-point programme. Br J Sports Med. 2014 Jun 1;48(11):929–38.