Custom Bats Cricket Forum
General Cricket => Cricket Training, Fitness and Injuries => Topic started by: RightArmRapid on August 23, 2012, 12:37:47 AM
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OK so as my forum name suggests I aspire fast bowler, I give 100% of what I've got into every time I bowl, unfortunately this has led to me contracting RCT which is fairly painful and led to me missing the majority of this season after a couple of 2 and 3fers which were all plagued by pain. I've been to the hospital and they're to start me on a program of PT starting from the start of September however I'd like to know what anybody's experiences are with RCT and if there's any way of speeding up the recovery as I want to be fit for winter nets.
I've already started various exercises to aid the recovery process but and advice would be much appreciated!
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I have got the same problem! Well, you could book a sports masseuse, but this really does hurt. What they will do is warm up the affected area with some oil and rubbing, then slowly build it up and effectively strip down your muscle fibres linked to the tendon.
Tendonitis is cause because of overuse of the muscles, which in turn causes a slight shrinkage. This tuggs on the tendon, causing it to inflame. Essentially, your body is actually doing you a favour by telling you that you are not doing something right, or need some rest/stretching. Make sure you effectively warm up before a game, doing stretches and getting the blood flowing to the area. Take it easy however, as you may need to strengthen the joint too, so take a little break from bowling, and do non-weight bearing exercises, such as pulling a bungie rope. Make sure that you try not to do weights with it.
I would strongly recommend the muscle masseuse first, as it will hurt for a few days, but aid significantly in the recovery. This can be expensive though, so make sure you ask them to check on any other tight muscles or niggles, but tell them to focus on the shoulder! I really hope it gets better, as I can understand your frustration being a pace bowler myself! (Only around 65mph, so not right arm rapid) You are still young though, so rest up and heal fast. After it heals, I would recommend you continue with the joint strengthening exercises and also pressups. Make sure to stretch off beforehand!
Hope this helps!
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Thanks for the magnificent advice although being 17 I don't think I have sufficient funds for the masseuse, however are there any joint strengthening exercises that you would personally recommend?
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Literally tie a bungie rope round a chair leg or something, sit on the chair and raise your arm out to the side, in front and backwards. :P At least I think that should work, as I was told to do the same except with my knee! The reason you should use a bungie rope is because you are pushing, therefore using the muscles, rather than lifting and using your joint to support the weight! Or at least I think that is the science behind it!
It costs about £40 over here per sports massage session, but it is £40 well spent. :) You could even do it yourself to be honest! Just get a little bit of baby oil, rub it on till it gets warm, increasing the pressure you put on the muscles and slowly strip the muscles down slightly. Don't do it too deep, as you may not know what you are doing, and end up making it worse! It will most likely be the muscles in your arm rather than in your shoulder that are causing the tendonitis! Off to bed, but will try answer any more questions when I wake up! (If I know the answers) I would recommend a light massage, occasionally running your thumb down the muscle fibres to feel if it is tense or not.
These are more tips rather than complete expert advice by the way! I can tell you that it shouldn't do you any harm if you do it properly and rest well! 8) Since you want to bowl fast, in the meantime, work on your abs, which will help you push your hip through with that extra bit of power, which may help your pace. Remember though, rest is key! Make sure you keep a good diet too, eating plenty of protein! 8)
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Put a tennis ball on the ground lie on top of it and roll it into the painful area, similar to a massage but free. If that hurts to much start with it against a wall then move to the floor
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Sports massage coupled with acupuncture and osteopathy works a treat. Failing that, use a bungge cord or the beg elastic sports bands to do strencthening exercises. Also, use an ice pack for 3 or 4 10 minute stints a day.
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Update on this, went to the physio who gave me some strengthening exercises, apparently when I've been lifting my left arm I've been shrugging which means due to weakness in my shoulder I've been bringing in using extra muscle groups unintentionally. On the bright side it's forced me to focus more on my legs in the gym and my speed and verticle jump have improved considerably, funnily enough I don't miss bowling at all just a shame I missed out on the season as I wanted to bat more.
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Good luck with the exercises. Having suffered this myself, it can take a long time to get back bowling at any pace comfortably (3 years for me), so you may be challenged in the winter nets. As Chad says, take it easy and come back to it slowly, and if you suffer any pain, stop!
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You might find the book at this link interesting: http://colganinstitute.com/index.php?main_page=product_info&cPath=30&products_id=57
It's a decent read, it has a lot of information in regards to training with the goal of developing functional strength and preventing injury. I followed the program the whole way through and found it definitely helped me. I've been largely injury free outside of a few niggles here and there too.
Best of luck with the recovery.
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Could be worse
You could have the Yips