Hamstring injuries in Cricket!? But why?

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On the onset, I would like to say that I am a Training specialist (read relaxation specialist) and not a scientist. Therefore, my understanding, in anatomical terms, is a strong mix of study and practical. And that could be the reason why you may find my explanations very simple and basic. This is why, I generally put ‘My opinion or definition’ so that it does not sound enforced on you, and you can try it with an open mind. So, please approach the subject from this perspective and give your feedback. The idea is to nail the bugger that has been bothering us for so long…

Moving on, this article is about Hamstrings injury in cricket.

Let us begin by understanding how a little change in our structural alignment, owing to whatever, can have effect on our muscles:    

This is consistent with several studies confirming that the choice of a heel or midfoot strike pattern does not alter overall force present during the contact period, it just transfers the force to other joints and muscles: mid- and forefoot strikers absorb the force in their arches and calves, while heel strikers absorb more force with their knees. This research proves that choosing a specific contact point does not alter overall force, it just changes the location where the force is absorbed. This is the biome-chanical version of “nobody rides for free.” (https://running.competitor.com/2014/02/injury-prevention/is-it-harmful-to-heel-strike-when-running_95678)

I would like to begin this article by clarifying what I am talking about here: I am not arguing Heel strike case study here. Besides what is mentioned above, the fact of the matter is that maximum sportsmen select a heel-first strike pattern and therefore, I can’t call them wrong. So, nowhere in the article, I am suggesting to change your foot strike. Instead, I want to look deeper into the effects of it on cricketers and what we should be doing to minimise the damage.

I looked into literature available online where the effect of heel strike on the knee, hips, TFL etc has been explained in detail; but I did not come across an article, specifically talking about effect on Hamstrings, in case of a heel strike, in detail. And why I got struck to hamstrings is not because I have been a long distance runner; but because of the amount of hamstring injuries cricketers are getting these days.

So the question is: what do we do to damage such a strong and athletic group of muscles – Hamstrings, in cricket?

Overload? Yes…but to that extent? Cricket is a game where a batsman or bowler gets to rest their muscles after regular intervals and sometimes for decently long time. Then why are we not able to relax the muscles, so much so, that it doesn’t give us trouble, is the question that made me research on the subject a bit more?

Note: The overload we attend to via light stretches is the overuse of muscles as per their fundamental (they are born to do naturally) use due to over playing; and NOT from their overuse beyond their natural tendency.

Hamstring injury commonly occurs in sporting events in which high speed sprinting and kicking are frequently performed, such as Australian football, English rugby, American football, and soccer (https://www.sciencedirect.com/science/article/pii/S2095254612000452)

Muscle overload is the main cause of hamstring muscle strain. This can happen when the muscle is stretched beyond its capacity or challenged with a sudden load - when muscles are actively lengthened to greater than normal lengths.

Why Cricket then?

My reasoning: Muscle load, I am sure, is handled very well in training especially at the highest level. So there has to be something more to it – something that we may be ignoring?

Cricketers exert maximal force on their hamstrings from an immobile/still position while fielding or between the wickets – sudden acceleration. And therefore, the game may not look as aggressive as above mentioned games; it still does enough to exert the maximal force - at times. Also important to note that forces exerted on the hamstring in these sudden movements are neither in a single plane; nor in one direction, because we bend, twist, and jump in these movements. This means that our hamstrings need assistance from other muscles and body parts equally, for swift transition. Same applies to all muscles.

A muscle exerts due to: A combination of over lengthening/contraction – or both in case of eccentric contraction.

Or

My version: the other muscles assisting in the movement don’t come for the rescue as they are taken by shock too. Some muscles respond…some don’t! Can't blame them though...  

Therefore, we cannot just attend to Hamstring muscles and say I have taken care of the overload on my hamstrings!

We will come back to this and let’s look into how we run first:

Let’s look at hamstrings movement cycle:

contract – back to normal – elongate – contract – back to normal – elongate

(Elongate and NOT over elongate)

Now let’s study what happens when we land on heel in spikes – we are lengthening our hamstrings a wee bit OVER its normal.

Let’s do a drill here to understand this:

Come into running stride position

Put your one hand on your front leg hamstrings

Put your entire front foot on the ground and feel what is happening to front leg hamstrings

Now, come into heel stride and bring your toes up and stand on your heel pressing down as it would be while landing on heel. Feel the hamstrings now.

And let's not forget that we are only studying front leg position here!

Is it fair to conclude from this drill that we overuse (wee bit) our hamstrings and stretch them a bit extra, then what they are born/prepared/made/trained for?

And what do we do about it?

Firstly, we don’t stretch/relax enough! Secondly, even if some think they do reasonably enough – I have my strong doubts; and even then, for whatever little time, they are just focussing on stretching/strengthening the hamstrings or whatever muscle they are targeting.

Sometimes, we tire the other muscles all the more in the process.

Then what happens? We repeat the same thing next day….for weeks…months…years…decades!!

Now close your eyes and think of a reason, how in the world, can you relax a muscle so easily…so quickly, that you make it ready to come under the hammer again and again and again! Whereas, some because of this muscle, and others because of force exerted on them; basically, all muscles get into similar situation. Now, when one calls for help; it doesn't have the relationship and energy left in them, to fight it together. Result: extra burden on other muscles.

One sided affair!! Isn’t it? Every muscle is there for a reason. You cannot REST or over work any muscle permanently. Unfair.

To put it simply: we overuse the muscle/s every time we hit the ground and NOT only when you play for long!

Therefore, the need is to handle the issue more sophisticatedly by looking into other muscle groups that also need relaxation; and they will then, not just assist you to help relax the targeted muscle/s, but will also assist in sudden movements, by playing their part fully.

I am in...is the sound, then!

For example: If you do drills to help relax your foot muscles then it’s a direct reason for relaxation of your hamstring muscles because you are not over stretching the hamstrings while relaxing your foot. And once foot is relaxed; it is naturally easy on hamstrings anyway.

If you understand the problem then you will find ways to correct it. Human nature!

This is what I do in my training. Keeping the objective in mind and working towards it and yet, managing to relax the other muscles simultaneously. Teaching the art of ‘swinging back into your structural framework, to bring balance in body, as and when you need’ is my mantra.

Conclusion: We overuse, most of the muscles, in the leg, and under-use, some like foot muscles. Where we must use…under used muscles to relax; we need to add to our relaxation time to help relax all the important over-used muscles of the body that require relaxation. 10/15 minutes won’t do? And considering your time limitation; you need find ways to find relaxation wherever you can. My speciality, if I may call. I have covered this subject in the video which I have made for my Talk. Please do have a look and ask questions/give feedback - please check after finishing the article.

https://youtu.be/TJcBQIodNz4

Targeted training is good but you need to ask the question: whether it is enough to Bring the balance in body?

My Take: We should be as serious about relaxation (doesn't refer to sleeping etc. here) as we are about strength and conditioning training. Because if the body/muscles are not relaxed – haven’t swung back into their original/resting position; then you can never take the best out of your muscles besides making them injury prone.

There is a fine difference between relaxation and stretching - any effort to bring your muscle back to its original/resting position is relaxation to me. Anything beyond the resting position is stretching. So, even if, you are not sold to stretching (I can’t think of a reason though!) then, please start doing relaxation properly and religiously. No amount of your regular training can bring the balance in body as relaxation would! More on this later…may be in a separate article.

Lastly, I have tried to sum up, all my understanding, in the above video. I am open to any opportunity for a Talk or training camp if you find this interesting.

Warmest regards,

Umesh Chhikara

Yoga Trainer I Structural Alignment specialist I Speaker