Hamstring Injury – The Most Common Injury In Cricket
Many sports involve sudden movements like running, jumping, sprinting, and twisting. Cricket is no exception. Sudden changes in the bodily directions that have to be made during this game puts cricketers at an increased risk of developing various hamstring injuries like semimembranosus.
Hamstring injuries are the most common types of injuries that cricketers experience during a match. Hamstring meaning, the back of your thigh. Cricket involves players in activities like fast bowling, fielding, and running. All these movements place a huge strain on the muscles of thigh, causing it to develop injuries.
Common Injuries Faced by Cricketers
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Hamstring injuries that cause intense thigh muscle pain have been a subject of much research in sports medicine. Some injuries heal on their own with minima support, while others require intensive treatment.
The increased intensity and speed of a match that especially during IPL 2020, come as a challenge to both players and their support staff. Due to this, they increase their exercise and training suddenly. They hardly get any time to adjust their bodies to the training intensity. Hence, they remain at risk of developing various lower body and back injuries.
These injuries come as a challenge to both the players and their support team. It is because they take longer to heal. During the healing process, a player is strictly prohibited from indulging in any extra movement. Doing so impedes the process of healing.
Why Cricketers Face Hamstring Injury?
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During activities like bowling, running between wickets, and sprinting during fielding, the hamstring muscle is loaded eccentrically. This load often exceeds its limit, and as a result, muscle tears, and overstretching happen.
Bowlers are constantly involved in activities that use their hamstring and knee. It leads to their overuse, and they experience hamstring pain. These injuries start out as intense pain and can take up to two weeks to heal fully.
How to Prevent Hamstring Injuries?
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Hamstring injuries should not be taken lightly. They need to be addressed immediately. There are ways by which it can be prevented. They include:
Proper warmup and stretching before and after exercise.
Addressing all muscle imbalances in the body.
Strengthening muscles of the body.
Applying ice compression for 15-20 minutes at regular intervals.
Not exercising too quickly after the injury.
How to Slowly Heal from Various Hamstring Injuries?
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It is of utmost importance that you do not rush into the process of exercise after your injury. It would be best if you gave ample time for your body to restore and recover naturally. When you finally do feel comfortable to include strengthening exercises back into your routine, do so very slowly. Keep in mind not to indulge in any exercise that hurts the area.
Consult a good physiotherapist that will guide you on how to progress with your exercises. They will also find out for you what may be causing muscle imbalances, lack of flexibility, and muscle weakness in your body.
Begin by doing bodyweight exercises like bridges, lunges, squats, and deadlifts. gradually increase the resistance by adding light weights into your routine. Your initial cardio should be one that does not stress your hamstring muscle. A good option is the stationary cycle.
If you’re at the gym, try a spin bike as it helps you to load your muscle eccentrically. It is critical to effective healing. If you are not a gym-goer, then you can strengthen your muscles by jogging. Start by covering small distances and gradually increase your speed as well as distances. Do not be in a rush to cover large distances at one go. You should be able to wake up the next day without feeling any soreness or stiffness in your body.
Only after you feel comfortable with the above exercise should you start to introduce the physical skills necessary for cricket. Incorporating a good warmup before your training can go a long way in treating and preventing hamstring injuries.