Cricketers are becoming fitter and are able to put their bodies under more strain in the course of the game. Injuries usually occur by one of two methods; those caused through overuse and those caused suddenly by impact or unco-ordinated movement. It is possible to reduce your chances of both by:

• Warming up, cooling down and stretching,

• Proper conditioning.

• Regular sports massage and a good diet.

• Having the right equipment.

Warm Up
Warming up is often overlooked but should be part of your injury prevention routine. A good warm will:

• Increase the temperature of muscles - they work better at a temperature of 40 degrees.

• Increase blood flow and oxygen to muscles.

• Increase the speed of nerve impulses - making you faster.

• Increase range of motion at joints reducing the risk of tearing muscles and ligaments

Warm up will not only help avoid injury but will also improve performance.

A warm up should consist of:

• Gentle jog to circulate blood and oxygen supplying the muscles with more energy to work with.

• Stretching to increase the range of motion at joints. Emphasis should be placed on stretching the lower back, shoulders, hamstrings and calf muscles - but do not neglect the rest.

The warm up should last around 10 - 15 minutes. If you are in the field for long periods of time, keep warm, stay mobile and stretch regularly. If you have to wait a long time before batting, the same applies.

Cool Down
This is also often overlooked in favor of the bar but can help avoid injuries and boost performance. The aim of the cool down is to:

• Gradually lower heart rate.

• Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise.

• Remove waste products such as lactic acid.

• Reduce the risk of muscle soreness.

The cool down should consist of a gentle jog followed by light stretching.

Sports Massage
Getting a regular sports massage can flush the muscles of waste products and release tight knots, lumps and bumps in muscles that if left may cause strains and tears. It is possible for a good sports massage therapist to identify potential trouble spots long before they become injuries.

Nutrition, Hydration & Injury
Proper nutrition is important. A bad diet will prevent you from recovering from training sessions making you more prone to injury. A balanced diet is what you should aim for:

• Carbohydrate is important for refueling muscles.

• Protein rebuilds muscles.

• If you become dehydrated then less blood will flow through muscles. The muscles will be more prone to injury.

• Vitamins and minerals are required for a number of reasons related to recovery.

Much of what is discussed above should be part of your sporting routine. A biomechanical analysis can help identify possible injury risks. Assessment from a sports therapist or specialist can identify weak areas and possible injury risks. A course of exercises specific to your needs can give you the best chance of avoiding injury.

Training
Not allowing your body to recover properly from training will eventually result in injury. Your body needs time to rebuild itself stronger before the next training session. Remember - you are not training when you are training, you are training when you recover! Sleep is also an important part of your training. If you are not getting enough, get it sorted.

(c) www.sportsinjuryclinic.net 2002