Common Cricket Injuries are:
1. Hamstring Injury
Amongst the Upper body strains, Hamstring pull is one of the major concerns for the cricketers as a whole. It is a tear in the muscle tissue and can occur while bowling, batting or while taking a quick single run or for that matter while fielding as well. It’s caused due to excessive stretching and sudden stress on the muscles causing it to tear. Based on the tear, the hamstring pull can be classified as a first, second or third-degree sprain.
One of the ways to prevent any kind of injury and hamstring pull, in this case, is by doing a warm-up prior to getting into the field. A warm-up of around 20 minutes is sufficient, whereby one can begin by stretching exercises gently and finishing up with full pace activities. As for players on the field, the bowler’s especially fast bowlers could take turns in bowling their over’s by keeping sufficient gap, in order to avoid overstressing their muscles.
The various other batting related injuries include injury to the knees, lower leg injuries as in, tearing of the calf muscles while taking runs, etc.
2. Ankle Injury
The most common form of injury to mar either the batsmen, bowler, fielder any cricketer for that matter is a sprained ankle. In this injury the ankle tends to get twisted inwards, the resultant factor being damage to the soft tissues and the ligaments around the ankle leading to a painful swollen ankle. The damage to the ligaments and torn tissues results in bleeding and could be extremely painful.
The ways to prevent this could be by taping or bracing your ankle area. The taping or strapping could be done by a trained physiotherapist, whereas one can opt to wear an ankle brace in order to avoid excessive strain on the ankle.
3. Shoulder Pain
This injury also known as the Rotator Cuff muscles is caused due to excessive strain on the shoulders while bowling and repeated throwing of the ball while fielding. The Rotator Cuff muscles are situated amidst the shoulder joint, which can get inflamed due to the irritation caused by repeated actions and stress on the shoulder. Ignoring which, partial tears may develop leading to a full-blown tear to one or more Rotator Cuff muscles. Apart from this one can suffer from a frozen shoulder, a dislocated shoulder and shoulder separation.
The preventive measure could include a good warm-up with stretching exercises. One can avoid abrupt throwing of the ball or excessive stretching of the arm whilst batting. Correct throwing and bowling techniques if practiced can avoid strain on the shoulders, one has to pay attention to the flexibility and gauge the strength and endurance of one’s shoulder muscles. As a precaution one can also undertake shoulder stabilization exercises from a Physiotherapist.
4. Lower Back Injuries
Bowlers especially fast bowlers are very prone to injuries or issues related to the lower back. The lower back problems namely include herniated discs, spinal stenosis, and strains of the side muscles caused to the non-bowling arm side of the body. Lumber stress fractures are common amongst the young fast bowlers, this could be caused due to technical errors, or excessive bowling workload. Other sorts of lower back cricket injuries tend to affect the knees and the ankles due to the heavy impact of twisting force required for bowling action.
Ways to prevent lower back need one to bend backward which is a combination of spinal hyperextension coupled with rotation and side bending of the body. As a result, the vertebra Pars Interarticularis is strengthened and is well prepared to take the oncoming stress. There are some exercises known as the Core stability exercises to avoid back injuries and also shock-absorbing insoles can help reduce the stress on the back.
In general, the best ways to avoid cricket injuries include appropriate warm-ups, cooling down and stretching exercises, proper diet, regular massages, and protecting oneself by wearing appropriate sports gear while on the field, in order to play as well as enjoy the sport to the maximum.