FREE SHOULDER REPORT FOR EVERY CRICKETER

Transcription

1 FREE SHOULDER REPORT FOR EVERY CRICKETER Big Kid vs Small Kid, Shoulder Problems, and a Free Stretch and Warm-Up Program Cricket is a skilful game that requires both endurance and concentration. The body is subject to harsh physical match conditions, prolonged periods of standing, as well as short bursts of activity. This causes stress on the musculoskeletal system and unfortunately, from time to time can result in injury. One area of the body that frequently suffers injury is the shoulder. THE SHOULDER Big Kid vs Small Kid Two kids are playing cricket and are both fielding in slips. The batsman edges the ball high in the air and both kids jump for the ball. Which kid will be able to reach the highest and catch it, the small kid or the big kid? The big kid. Why? Because inherently, he is taller. His anatomy (his longer arms and legs) allow him to reach higher to take the catch. The Shoulder is Delicate In that same way, due to the anatomy, the shoulder is inherently delicate. Why? Because it is only loosely attached to the body via muscles and has only one bony attachment via the collarbone. This means that it is not as stable and supported as other joints in the body (e.g. the hip joint). Cricket and The Shoulder

2 The shoulder being the way the shoulder is (mobile and somewhat delicate), means that high amounts of stress can subject it to injury. Sudden throwing, repetitive bowling actions, or diving to take a catch, can place enormous demands on the muscles and joints in and around the shoulder. A normal, healthy shoulder may be able to handle and recovery from this stress. A shoulder that has poor posture, past injuries, repetitive work stress, or poor muscle tone may buckle and a problem may arise. COMMON SHOULDER PROBLEMS Common Problems 1. Rotator Cuff Tear (muscle tear) The rotator cuff is a group of muscles that allows your shoulder to do rotational and lifting movements. On the cricket field it is involved in throwing, bowling, and catching above the head. Damage to these muscles can cause pain and drastically reduce performance. 2. Sub-Acromial Impingement (limited movement and/or pain) The acromion is the bony tip of the shoulder, and joins the part of the shoulder onto the collarbone. When functioning well, it assists in smooth movement of the arm. If there is a problem with the acromion, it may trap the rotator cuff muscles or restrict movement. On the cricket field, this can affect bowling and overhead catching. 3. Muscle Strain Muscles function in the movement of, and stabilisation of joints. Under normal conditions they appropriately contract and relax. One the cricket field, a sudden overstretch, forceful throw, unexpected jarring or fall can push the muscle beyond its normal capacity and pain and/or strain can result.

3 Associated Problems The shoulder is directly connected to the neck, elbow, and wrist and thus problems originating in the shoulder have the potential to directly result in: - Neck Strain - Elbow Pain (e.g. tennis elbow) - Wrist Problems CONTRIBUTING FACTORS TO INJURY Poor Posture - Upper Cross Syndrome This postural syndrome results in tight pectorals and tight upper traps. Why is this bad for the shoulder? Tight pectorals cause the shoulder to be pulled inwards, making the rotator cuff and other muscles work extra hard. Think of it like a tug-o-war of two teams Team A is the pectorals, and Team B is the rotator cuff. If Team A is winning, it takes a huge effort for Team B to pull the rope back over to their side. This is what happens with tight pectorals. Over time, this extra stress may cause damage and/or degeneration to the shoulder tendons and muscles. - Forward Head Position The forward head position is well documented to be implicated in neck pain, headaches, and even jaw and dental problems. How does it affect the shoulder? The nerve supply to the shoulder muscles comes from the neck, with the nerves controlling the muscles. If the neck is functioning poorly, do you think that will be good or bad for the shoulder?

4 Past History Of Injury Injuries that you have suffered in the past such as broken bones, falls, or accidents may change the normal mechanics of the shoulder placing it at higher risk for re-injury. Repetitive Work Stresses Occupational stresses have the potential to place the shoulder at a higher risk for injury. Repetitive movements and/or poor postural positions can influence arm and neck mechanics. - Office workers: forward head position, rounded shoulders, repetitive mouse and keyboard movements. - Manual workers: overhead work (painters, technicians, builders, hairdressers), repetitive rotational movements (using a screwdriver, builders, plumbers, factory workers), and heavy lifting. Diet and Lifestyle The types of food we eat directly impacts on the health of our bodies. Sadly, up to 88% of Australians fail to get the required daily intake of nutrients. The musculoskeletal system not only requires a full complement of nutrients for optimal function, but certain substances need to be avoided. The key components of diet and lifestyle that can impact on shoulder function are: - Inadequate fruit and vegetable intake - Lack of water intake - Excessive sugar intake - Excessive red meat consumption - Cigarette smoking - Alcohol - Stress SHOULDER STRETCH AND WARM-UP PROGRAM Static vs Dynamic Stretching Everyone knows that warming up before a cricket game is beneficial for the body. Movement not only stretches muscles and tendons, but it primes the body for the ensuing activity. Contrary to common knowledge, there is not one, but two types of stretches appropriate for sporting warm-ups: static and dynamic stretches. Static Stretches Static means still, or at rest. These stretches are the more traditional stretch and hold type. Position the muscle in a particular pose and hold for at least 45 seconds. This duration of time allows for the muscles fibres to adequate stretch and elongate. Use the following static stretches listed on the next page:

5 Shoulder Stretch and Warm Up 1. Rotator Cuff 2. Pectoralis 3. Wrist Flexors 4. Triceps 5. Lat Dorsi

6 Dynamic Stretches Dynamic in this context, means in motion or with movement. These stretches are effective in priming the body for the ensuing exercise. Such examples include shoulder circles, shoulder stick stretches, and dynamic anterior shoulder stretches. Since they are done in motion, the best to be viewed on video and cannot be provided here. Need More Information? For full set of 10 static stretches, along with exercise information, a thorough eating guide, and much more please consult the book: Good Joints, Good Attraction The 15 Secrets toward Looking Good, Attracting a Partner, and Improving Your Wellbeing by Maintaining Healthy Joints and Posture. Visit: for a special online offer, as well as a free sample chapter. Alternatively call to order your copy. WHAT TO DO IN THE EVENT OF AN INJURY If there is blood or the shoulder is dislocated, please take the appropriate action to seek emergency medical attention (depending on the severity that could be 000, the hospital, or simply the GP). If there is bruising of the shoulder, apply ice (wrapped in a towel) to the affected area for 10min on: 10min off for a period of 1 hour, 3 times per day. If there is pain with movement, rest the shoulder and apply a heat pack. Follow the guidelines that are provided with the heat pack. If the issue does not resolve within 2 days, you may need to consult a chiropractor. There may be a mechanical issue that needs addressing before the problem gets worse. This information is provided to you by: Gentle Care Chiropractic Norwest 5D/5 Meridian Place, Bella Vista NSW 2153 Ph: Mob: info@gentlecarechironorwest.com.au Website: Health fund rebates available. After hours and weekend consultations. Professional treatment for all ages.

7 DISCLAIMER: The information provided here is for educational purposes only. It is not intended to replace, undermine, or substitute for professional evaluation and/or treatment. By using any of these recommendations, you renounce all liability from the author and affliated company for any damage, or alleged damage that may have occurred from the incorrect, or inappropriate use of these stretches. Furthermore, the stretches assume a reasonable level of fitness and may not be appropriate for all ages. Consult your health care professional before acting on any advice. Hornby Chiropractic Pty Ltd, 2012.