Avoiding Injury when bowling

Injury PreventionSome pointers for bowlers to aid in avoiding injury

  • Avoid practising fast bowling on hard indoor or very soft outdoor surfaces as these can lead to soft tissue injuries such as calf strains and hamstring tears or impact injuries to the hips, knees and ankle joints. Insist that any damage to the bowler’s run-ups be repaired before beginning your bowling spell or practice session.
  • Seek advice from your coach if you start experiencing any muscular discomfort while bowling. Stop bowling immediately if you experience any sudden muscle or joint pain and seek advice before continuing.
  • Ask your coach to video your bowling action to ensure that you are not bowling with a mixed action where the hips and shoulders are not aligned during the delivery stride.
  • Ask your coach to help you limit the number of deliveries you bowl in net practice. Little League baseball has this right with pitch count limits. Junior cricket could benefit from a similar process.
  • Ask your coach to recommend some core strengthening exercises to become part of your training routine.
  • Make sure you are wearing correct footwear when you are bowling in the nets, Bare feet or school shoes are a no-no.
  • Ensure that you have a drink bottle handy and ensure you drink sufficient water to ensure effective hydration.
  • Make sure you go through a regular and systematic warm-up routine before beginning any bowling spell, whether it be in a match or in the nets. This should include jogging, sprints, stretching, throwing and catching. If you are a change bowler you could be called upon to bowl at any time by your captain, so regularly stretch and roll your bowling arm over in the pattern of your delivery. Stretches could include side bends, back extensions, calf and hamstring stretches.
  • Ensure you use a cool-down routine at the end of your training session. This should include walking, stretching, rehydration and muscle rubs for any areas of stiffness or soreness.