Cricket has a short competitive season. When matches get postponed, often due to poor weather, the fixtures can build up and cricketers end up playing lots of matches in a short space of time. For recreational cricketers, if you don't want to miss any matches, it's important your body is ready to play over the summer months and prepared to stay match-fit.
In this blog we're focusing on the shoulder as in clinic it's shoulder injuries we see the most of, among both bowlers and fielders, and the rotator cuff are the most likely group of muscles to be injured.
Most people have heard of the rotator cuff but may be unsure what it is, where it is or what makes up the rotator cuff? Read on for your essential rotator cuff guide!
What is the rotator cuff?
The rotator cuff is a group of four muscles and tendons that connects the ball (head) of your arm bone (humerus) to the shoulder socket (glenoid). It helps you to raise and rotate your arm, making it possible, among many other things, to throw, bowl or catch a ball.
We may not think these are difficult actions but shoulder movements are a complicated process that our body makes look easy.
Each one of these muscles is part of the rotator cuff and play an important role in both moving and stabilising the arm and shoulder.
Supraspinatus. This helps you lift your arm out to the side. It also holds your humerus in place and keeps your upper arm stable.
Infraspinatus. This muscle externally rotates your shoulder.
Teres Minor. This is the smallest rotator cuff muscle. Its main job is to assist with rotation when the arm is held away from the body.
Subscapularis. This muscle is an internal rotator, helping you put your hand behind your back, hold the arm straight out and lower the arm.
credit: Jacksonville Ortho Institute
What causes a rotator cuff injury?
1. A sudden injury, such as a trauma or fall. For example, a cricketer may sustain a traumatic rotator cuff injury by landing on an outstretched arm when fielding a ball.
2. Progressive demands on the tendon over time due to repetitive activities. For example, former England fast bowler James Anderson has had lengthy spells out of the game due to rotator cuff injuries.
3. Ageing, due to degeneration of the tissues. Our muscles and tendons hit a peak capacity to absorb load when we're younger and as we age their tolerance to load is reduced.
How can I prevent shoulder injuries?
Whilst you cannot always avoid an injury, such as falling or slipping over, being in good condition with sufficient strength and stability in your shoulder to match the demands of your sport is a good start.
Weight bearing exercises play an important role in shoulder stability, so press-ups, downward dog pose, four-point kneeling work are all good choices to include in a workout. Here are some short demos, for the full videos click here.
Proprioception is another good aspect of training that should be practised. As physios we often use swiss balls and smaller ball work to focus on improving the proprioceptive skills of a patient's shoulder function.
Recovery
Getting back to your activities slowly and not increasing load too quickly in general is a good recipe for reducing the risk of injury. Very good evidence tells us that using evidence based strengthening and stability exercises can help to reduce the symptoms of pain. However, symptoms can take up to 12 weeks to fully settle so it is important to be patient in your rehab and manage the amount you play.
Struggling with a shoulder injury or would you like a sport specific shoulder programme? You can book into see one of our physiotherapists at the clinic who can guide you through. To take you to our online booking page, click here,
To see more helpful shoulder rehab videos you can follow us on Instagram and find a few more video shorts on our You Tube channel.
Written by Sarah Chapman, Physical Health Physiotherapist.
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