October 10th, 2006
Bowlers be aware: Rotator muscle injury could be the end of your career
Repetitive use of shoulder i.e., rotator cuff muscles (Teres Minor, Subscapularis, Supra Spinatus and Infraspinatus) come into play in overhead movements of the arm, as in bowling. Excessive use overtime causes first acute and later chronic pain.
The rotator cuff muscles provide stability to the ball & socket joint of the shoulder and by doing so keep the ball of the humerus in the socket of the scapula. Strengthening rotator cuff group of muscles prevents morbidity prone acute and chronic shoulder injuries. Regular shoulder muscle exercises will prevent rotator cuff injuries and rehabilitate already injured muscles.
Care of all important shoulder joints
Exercising shoulder in a systematic way provides effective care to the shoulder joint.
Exercise: The affected arm is raised sideways away from the body in such a way that the thumb is pointed downwards during the whole process of the arm raise. The weight carried by the hand must not exceed 7 – 10% of ones body weight. This exercise specifically trains Supraspinatus muscle. Same can be done by lying on one side and raising the arm sideways up and down, but this time the palm of hand holding the weight faces the leg. In lying down version muscles other than Supraspinatus i.e., Infraspinatus and Subscapularis become active. Teres Minor muscle is activated when the arm is brought to the side.
Internal and External rotations are other ways to strenghthen the shoulder. To adequately perform such exercises one needs the use of a thera band and a roll of towel. With the thera band securely attached, say to a door knob and the roll of towel underneath the armpit and with elbow bent 90 degrees, the thera band is pulled towards the body causing internal rotation of the arm. External rotation is done in a similar way except that one stands with the non exercising shoulder near door. The thera band is pulled with the elbow bent 90 degrees away from the body. Three to four repetitions of 10 to 15 times 3 to 4 times per day is recommended. Obviously the individual needs to do these exercise without discomfort.
There is scientific evidence that the above exercises work to strenghthen the important rotator cuff muscles thereby stabilizing the shoulder joint. Strong rotator cuff muscles means a strong and stable shoulder joint and a strong and stable shoulder joint is a injury free and efficient joint.
Remember time honoured saying, prevention is better than cure. So go ahead and strenghten your shoulder joint. Become an efficient bowler. Good Luck.
Submitted by: Anis Khair
Disclaimer
The above article Bowlers Be Aware is provided only for general information by the author, Anis Khair and should not be treated as a substitute for professional supervision or, advice. Before starting any regime outlined in the article Bowlers Be Aware, you should consider consulting a qualified physician, fitness or, sports adviser to ensure the regime is suitable for you. If you have medical condition’s or, you are taking medication’s or, are in doubt whether you should or, should not undertake to use the general advice in the article Bowlers Be Aware or, have any other concerns, please consult your doctor. If you have or, had asthma, heart condition, growth condition or, have experienced chest pains or, dizziness the author of the article Bowlers Be Aware strongly advices that you do not try any of the regime’s without prior health clearance from your physician. Do not undertake any exercise program, diet or treatment provided by the author of the article Bowlers Be Aware without professional or, qualified supervision. Any regime involving weights, workouts and apparatus may put strong physical demands on any child who is still growing, so supervision by physician is obligatory. The author of the article Bowlers Be Aware and Las Vegas Cricket Club can not be held responsible for any injuries, discomfort or, inconvenience which may occur as a result of the advice in the article Bowlers Be Aware. The Las Vegas Cricket Club website is not a medical facility and no information contained in this website should be used to prevent, treat or, diagnose medical conditions of any kind. The author Anis Khair of the article Bowlers Be Aware and Las Vegas Cricket Club are not liable for the content’s of the article Bowlers Be Aware