With the fastest growing fan and fad about cricket, cricket has gained the status of one of the most popular sports in the world. With such a high level of fame, as a cricketer, being unable to participate in the World Cup may be one of the saddest phases in cricketing career. It is very common for cricketers to receive injuries such as sprain, knee problems, fractures, and the list goes on.

We recently heard the news when Anrich Nortje from South Africa broke his thumb, and hence will miss the ICC Cricket World Cup 2019.Similarly, Dale Steyn, South African fast bowler,also got injured recently and returned from the IPL (and may also skip ICC 2019).

With the ICC World Cup approaching within less than a month, it is mandatory for the cricketers (as well as worldwide fans of the cricket) to play safe, prevent injuries that keep them down and observe preventive measures to avoid injuries.

Common Injuries And Prevention of ICC World Cup 2019

Rotator Cuff Injuries

Whether it is bowling, batting or fielding, yourshoulder is always at risk of being overused. Rotator cuff injuries occur when one or all of the 4 muscles that stabilize the shoulder joint, are strained or torn. This causes swelling, pain and reduced motion of the shoulder.The risk of injury varies, but it usually increases with age.

If you feel the slightest signs of the rotator cuff, make sure going to a physiotherapist, who prevents the further worsening of the injury. Also, the physiotherapist can train you how to avoid harmful positions and tell, when you can go back to the playground.

Contusions

Contusions are also muscles injuries that are caused by the severe, direct and intense impact on the muscle caused by being hit by a ball. Bruising and swelling occur after the hit. Most of the contusions need time to heal, as the contusions of soft tissues can take from a few days to a couple of weeks to recover. However, bone contusions can take longer to recover depending upon theseverity of the injury.

In case of confusion, make sure you stop the activity immediately and rest. Use ice bags toreduce the bruises, and compress the injured area by wraps and bandages. Also, follow a proper physical therapist program. To prevent contusions, ensure you wear properly fitted protective gear andfollow the rules.

Thrower’s Elbow

Thrower’s elbow is also one of the most common cricket injuries. It occurs when pain is felt inside the elbow. In case of a gradual overuse of elbow, the tendon of the wrist flexor muscles gets damage. During a match, ice can help to reduce the pain, however, heat may prove to be more beneficial in providing comfort when the injury becomes chronic.As per your physiotherapist, you can do different exercises to reduce the pain.

In order to prevent yourself from the thrower’s elbow, stretch before you go toplay cricket. Exercise and warming up your muscles prevent thrower’s elbow.

Lower Back Pain

Lower back pain is another common cricket injury that we often hear thatcricketersexperience.This pain may be chronic felt at the sacroiliac jointslocated at the bottom or either side of the back.

Whenever you experience lower back pain, don’t leave it unchecked. Like other injuries, your physiotherapists can check and treat your lower back pain and give you relief.

The best treatment is to prevent lower back pain.Considerpersonalized exercise programswith the help of your physiotherapist. Programs such as stretching, clinical Pilates and strength training are best to improve the flexibility f your body especially your lower back, core muscles, and posterior chain.

Ankle Injuries

Cricketersare always at the risk of a sprained ankle.This occurs when the ankle gets twisted inwards,the result of damage to the soft tissues and ligaments around the ankle. This causes a painful and swollen ankle. This damage also results in bleeding with an extremely painful sensation.

The best way to prevent sprained ankle is by bracing and tapping ankle. This can be done easily withthe help of a physiotherapist. One can also wear an ankle brace to avoid excessive strain on the ankle.

EffectiveInjuries Prevention Strategies

Although there are certain injuries that are not preventable, there are few prevention strategies that you can employ to reduce the risk:

• Warming up and cooling down: before playing cricket (or any sport) warm up and cool down is essential. Make sure you have proper warming up and cooling down routine with dynamic exercises.
• Core Stability Training: this is important especially for bowlers because it helps reducelower back pain as well as side strains.
• Strength Training: since, a physiotherapist can provide a good strength training program, this program can greatly reduce the risk of injury.

ICCCricket World Cup 2019 is just around the corner, so make sure you are following a persistent exercise program that improves the overall movement of your body.Few simple preventive steps go a long way to protect you from these painful sporting injuries.

If you want to know more about sports, injuries, and health keep reading my posts. Let me know your thoughts about cricket injuries in the comments below.