Custom Bats Cricket Forum
General Cricket => Cricket Training, Fitness and Injuries => Topic started by: LockieEP on April 26, 2021, 11:59:18 AM
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As someone that for most of life (post 20s) has been carrying excess timber which was made worse by a few years of not playing the game I realise I cant get away with hiding in first slip all afternoon etc.
So any other middle aged players out there with some top tips? In theory its straight forward; eat less, eat better and move more - the challenge is actually doing it and more importantly sticking to it. I have never been into running but dont mind a bit of cycling......
time to shape up or take up Umpiring!
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Same boat. Change your drink of choice from beer to G&T, and make sure you field next to a super keen late teen/early 20s fielding whizz.
Have also ordered a Hydrow, but will likely be a fad.
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If you're carrying a bit of weight, low impact exercises are your friend.
Swimming, cycling, crosstrainer will all put less stress on your joints than running. Another alternative is using a treadmill with a steep incline setting and walking at a brisk pace, much less impact but it'll get your heart rate up just as quick as jogging will.
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High intensity interval training, gives you far more bang for your buck and gives you time to do other things. You can do it off YouTube at home (Joe Wicks for example) or do it as part of cardio exercise outdoors or down the gym. That will get you fitter.
If you want to lose weight then look at your diet. The saying goes you can't out-train a poor diet. Find something you can work to even if you're tired, busy, injured on holiday etc. and it doesn't have to be too complicated. I've been using intermittent fasting throughout the last year and managed to shed a stone but it's not for everybody I know. 5-2 diet, WW etc. are all good as long as you can stick to it.
For flexibility then yoga or similar, again YouTube is your friend here for guidance but the local gym will have beginners classes which will have people from all ages, not just 60+ women!
For fat loss the simple fact is you have to use up more calories than you put in so if you reduce the crap going in and work out regularly then you will see results in a few weeks.
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High intensity interval training, gives you far more bang for your buck and gives you time to do other things. You can do it off YouTube at home (Joe Wicks for example) or do it as part of cardio exercise outdoors or down the gym. That will get you fitter.
If you want to lose weight then look at your diet. The saying goes you can't out-train a poor diet. Find something you can work to even if you're tired, busy, injured on holiday etc. and it doesn't have to be too complicated. I've been using intermittent fasting throughout the last year and managed to shed a stone but it's not for everybody I know. 5-2 diet, WW etc. are all good as long as you can stick to it.
For flexibility then yoga or similar, again YouTube is your friend here for guidance but the local gym will have beginners classes which will have people from all ages, not just 60+ women!
For fat loss the simple fact is you have to use up more calories than you put in so if you reduce the crap going in and work out regularly then you will see results in a few weeks.
Thanks - have started this week to cut down (with aim of eliminating) the crap I eat....I dont really drink so not an issue. Having plenty of water . Will start cycling and walking each day - just 20 to 30 mins to start with. Ashamed to say my lads have a treadmill and I am over the maximum weight for it :o
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Rather embarrassingly realised I did a similar thread a few years ago, but did absolutely nothing about all the advice I was given..
Anyway,,After a recent blood test revealed not good things , with lots of doom and gloom from my Doc if I do nothing about it,,,I ,started following Dr Eric Berg keto,,,, and applied much of his words of advice,,, one month in, I’m just over a stone down, 3 notches on my belt,(which I’m really chuffed at), and barely ever hungry..
Over the past few years I’ve tried everything to lose weight etc and improve fitness/mobility without realising I had medical issues that would prevent any improvement or at the very least, stop me doing anything about it..
Well worth getting a blood test to get yourself checked over, and can highly recommend Dr Eric Bergs YouTube etc..
I will say one thing,, it’s killing me not to drink any alcohol, but if it means I’m gonna be around a little longer then it’s the least I can do to stop.
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As someone that for most of life (post 20s) has been carrying excess timber which was made worse by a few years of not playing the game I realise I cant get away with hiding in first slip all afternoon etc.
So any other middle aged players out there with some top tips? In theory its straight forward; eat less, eat better and move more - the challenge is actually doing it and more importantly sticking to it. I have never been into running but dont mind a bit of cycling......
time to shape up or take up Umpiring!
1. Maintain or improve your flexibility. You will do more damage to your body thru asymmetric muscle tightness or exertion than any of the factors you mentioned in your post. This is an oft over looked fact. Stretch when your body/muscles are warm and make sure you do it every night even if you don't regularly work out. "Stretch out" every day. Yoga is overly commercialized, stay away from yoga "products". Get a heating pad from Amazon and use it to warm up tight muscles before stretching. Invest in a theragun or a similar product. They work wonders.
2. Balance. This is a function of asymmetric muscular strength. Add rotational exercises to your routine. If you can do only one exercise, do a rotational. When I joined CBF, a CBFer shared a kettlebell program for cricketers. A decent pair of kettlebells in your home are worth more than an annual gym membership.
3. Rest & Recovery. Do less exercise but make it effective and targeted followed by an aggressive rest-and-recovery regime. Skip your workout days (workout 3 days a week) and spend rest of the time on low impact walking or just recovery and stretch. Do less for better results.
4. Diet. Aggressive diet has never worked for me. Your mileage may vary. You will have to experiment with different foods and see how they make you feel. It is a lot more fun than it sounds. :D :D :D Don't cut out meat from your diet but switch to organic/pasteur/free range meat. Cut out sugar, your body will thank you for it. Whatever you decide on diet, make sure the program is sustainable for your lifestyle and circumstances. Tom Brady loves to talk about his avocado ice cream. What he doesn't tell people is that he has a full-time chef and an assistant who cook, pack, and serve his meals. And that's how he makes his vegan diet work for himself and Giselle Bundchen. Create a plan that you can sustain for next however-many years.
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Some great replies thanks .
Giving up sugar...now that’s a challenge . Sucker for sweets and biscuits - would choose over a beer!
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Just to update with some positive but also sadly some bad news!
Been trying to cut down on crap food and has been going ok ( allow some treats currently at weekends) and have lost 4 lbs since positng this. The bad news is that I started cycling again, just 2 to 3 rides for 30 mins at a time and it appears to have triggered a return of sciatica :( I first had this from nowhere (maybe from gardening) just over a year ago in lockdown - found stretches and walking made it manageable to point just felt a little uncomfortable in evenings after sitting on sofa.
But, pretty bad again now so will start stretches (I know....shouldnt have stopped!) and walking rather than cycling. Any good stretches for this? I am really not flexible. and will keep up the weight loss.
Still no cricket for me !
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Well done on the 4lb loss, for the sciatic pain, stretching your glutes and hip flexors may help. Your sciatic nerve runs through space between your glutes and psoas (hip flexors) so when they get tight, as they will do from cycling, and sitting down all day if you work at a desk for example they can impinge the nerve.
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Don't know your level/variety of cycling but sounds like you might want to think about whether your saddle and bike fit are right for you re. the sciatica.
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Best bang for the buck fitness wise and for on field performance I've had is a pair of kettlebells. Read pavels simple and sinister, eat like an adult, and try to get 10k steps in and sleep 8 hours. Keep simple goals and you'll get the results. Don't focus on the results, focus on "showing up" daily for your diet, fitness, and rest
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Def recommend seeing a professional physio if you can. Stretching can sometimes do more harm than good. So it’s best to get it checked. Also- the injury suggests you have some muscle imbalances (we all do!).. so if you can, seeing a physio would be ideal.
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Def recommend seeing a professional physio if you can. Stretching can sometimes do more harm than good. So it’s best to get it checked. Also- the injury suggests you have some muscle imbalances (we all do!).. so if you can, seeing a physio would be ideal.
it was also suggested a chiropractor so not which one to try or maybe I need both! I think key is I need to the correct stretches and properly.
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The bad news is that I started cycling again, just 2 to 3 rides for 30 mins at a time and it appears to have triggered a return of sciatica :( I first had this from nowhere (maybe from gardening) just over a year ago in lockdown - found stretches and walking made it manageable to point just felt a little uncomfortable in evenings after sitting on sofa.
This helped me: https://www.youtube.com/watch?v=tpczTeSkHz0 (https://www.youtube.com/watch?v=tpczTeSkHz0)
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it was also suggested a chiropractor so not which one to try or maybe I need both! I think key is I need to the correct stretches and properly.
Stretching won't help if you have weak muscles and other muscles groups are overcompensating for weak muscles.
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Stretching won't help is absolute nonsense imho.
Yes, good diet, a bit of cardio etc but the absolute best thing you could do at 50..... or any age for that matter, to play for longer and avoid injury.... is daily yoga.... yes.... stretching!
Core, back, shoulders, legs, hips, existing injuries, injury prevention.... it will help with it all. Don't stretch through pain, yes.... other than that.... I promise you, stretch it all out for longevity.
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Stretching won't help is absolute nonsense imho.
Yes, good diet, a bit of cardio etc but the absolute best thing you could do at 50..... or any age for that matter, to play for longer and avoid injury.... is daily yoga.... yes.... stretching!
Core, back, shoulders, legs, hips, existing injuries, injury prevention.... it will help with it all. Don't stretch through pain, yes.... other than that.... I promise you, stretch it all out for longevity.
Thanks- keen to know underlying issue and then correct set of stretches etc as follow up and for future
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Thanks- keen to know underlying issue and then correct set of stretches etc as follow up and for future
It would be a very long list :D
Quite long in the tooth myself and have enjoyed a lot of sport over the years so have also picked up a lot of injuries along the way. A lot of running has meant a lot of overuse injuries on the bottom half and lots of surfing and cricket has done for my back and shoulders. That said, at 50 I can still run rings around many half my age.... I just need longer to recover afterwards :)
My back and shoulder issues have been quite debilitating at times and have required a lot of effort put into physio (and yoga) to get me back in the game. Much of this you can find on google which is an amazing resource these days. Interesting you mention sciatica, I had a nasty bout of piriformis pain (again running overuse related) a couple of years ago which is very similar to sciatica and basically tendonitis of the piriformis muscle in your butt pressing on the sciatic nerve. So bad to the point that I ended up in hospital after trying to get to the toilet in the middle of the night and passing out in pain on the landing! Probably the most painful thing that I have ever experienced but stretching and yoga certainly helps after the initial rest to let the tendonitis ease off.
I'm not carrying a huge amount of weight but do have more timber every year these days and the number one thing I would say if you want to start trying to shift it is to get out hiking and I mean long days out hiking and plenty of stretching/yoga to help prevent the injuries.
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Thanks Rez and everyone. Still trying to be good with the eating and whilst cant cycle currently getting a few steps in every day. I have found the stretches really do help, surprisingly quickly and just wish it was something I did when younger especially with all the overs I bowled but in those days a warm up was a cigarette for some. a stroll to the pitch and a 20 second swing of the arms!
Will keep you posted, I want to get playing again and to be picked on current ability and not historical performances!
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First net in four years last night. It's great to be playing again. Resurrecting an old thread - now I am getting close to a half century... fitness training is getting even more important. Thought I would share this, I have found it helpful:
https://www.bodyset.co.uk/fitness/cricket-bowlers-injury-prevention/ (https://www.bodyset.co.uk/fitness/cricket-bowlers-injury-prevention/)
Would be interested if anyone else has guides for folks getting older (and slightly more more creaky).
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Eat, drink and make merry - that's my advice.
Fat club cricketers make the game go round!
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🤣
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First net in four years last night. It's great to be playing again. Resurrecting an old thread - now I am getting close to a half century... fitness training is getting even more important. Thought I would share this, I have found it helpful:
https://www.bodyset.co.uk/fitness/cricket-bowlers-injury-prevention/ (https://www.bodyset.co.uk/fitness/cricket-bowlers-injury-prevention/)
Would be interested if anyone else has guides for folks getting older (and slightly more more creaky).
From the quoted site, "3. Dead lifts"...
Deadlifts can cause injury to lower back. If you must, try using a hex bar for deadlifts. In general, I avoid deadlifts.
Order of priority "for folks getting older (and slight more more creaky)" would be: 1.) General strength; 2.) Muscular balance; 3.) Recovery - diet, sleep, and massage/stretch (only when body is warm not cold).
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Stretching won't help is absolute nonsense imho.
Context matters.
A weak toothpick of a body that stretches is still a weak toothpick. In such a case stretching alone is absolute nonsense.
As people get older they lose lean muscle mass. It is imperative to maintain/gain lean muscle with muscular balance and strength. Lot of aches and pains that people think are cured by "stretching" won't happen in the first place if you address the root cause - loss of lean muscle and muscle weakness (due to over and under use of certain muscle - e.g. lower back pain etc).
Walk. Lift weights based on your ability and work all major muscle groups. Stretch post workout when body is warmed up. Pay attention to your rest and recovery. Eat foods that reduce inflammation and help with post-workout recovery. Hydrate.
Simple.