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What we’ll cover
  1. Recovery
  2. Warm up and Cool down
  3. Strength Training

Preparing for cricket finals

As we approach cricket finals, the business end of the season, it is really important to maintain fitness and reduce the risk of injury. After a long season, fatigue may have set in. In addition, some players may be juggling preseason for other winter sports including football, soccer, netball or basketball. No-one wants to miss out on playing finals, so below are some tips that will help you keep fit and injury free.

Our physiotherapist Vernon Mittal runs through what you can do to ensure you’re not only available for selection but also able to perform at your best.

Recovery

When injuries occur, we often only blame overuse or “doing too much too quickly”. Unsurprisingly, we disregard the importance of recovery and many athletes under-recover”, meaning they don’t take time off during the week to simply rest.

For example, if we consider cricket to take up 3 sessions a week (2 x training and 1 x game) and pre-season football/soccer/netball to take up another 2 sessions/week, then we should have 2 rest days. Utilise these rest days to allow your body to recover and recharge. A rest day doesn’t mean doing nothing. Consider doing gentle exercise including a walk, cycle or swim, Mobility and stretching exercises including using foam rolling exercises, stretches or yoga/pilates can be a great way to actively recovery.

Additionally, sleep is critical for recovery. There is a plethora of research that recommends 7 – 9 hours of sleep every night. Sleep enhances muscle recovery through protein synthesis (rebuilding) and various releases of growth hormones.

Warm up and Cool down

We all know the importance of a proper warm-up and cool down for any exercise. Take 10 – 15 minutes prior to a session to stretch your body and get it primed for the sport that you are competing in. Dynamic stretching is the preferred type of stretching pre-activity as recent research has shown that it significantly improves muscle performance because you are essentially moving muscles for what they are about to do. It also incorporates multiple muscle groups promoting blood flow to more areas.

Post exercise however, static stretching is best to reduce the fatigue level and tensions in muscles. It is designed to calm down the nervous system and lengthen fatigued muscles, reducing post activity soreness and pain. This is when you can sustain and hold your stretches for between 15 – 60 seconds. Again take a total of 5 – 10 minutes to complete a cool down.

Strength Training

According to the World Health Organisation, all adults between the ages 18 – 64 should complete moderate-to-intense strength training, that incorporates major muscle groups, at least twice a week.

Of course, if you are training 4 – 5 x/week with your sport, it might be difficult to complete strength training as you will then compromise on recovery. As a substitute, include some basic bodyweight exercises to mimic strength training (i.e. squats, push-ups, lunges, planks).

In-season, it is known that one will lose strength in major muscle groups due to the higher demands placed on the body and the common lack of recovery. Ensuring you are maintaining load with resistance exercises can slow down the loss of strength and subsequently reduce risk of injury.

Whilst there’s only a few weeks left of the cricket season, try our tips to ensure you are available for selection and able to perform at your best. Should you require further advice and help, feel free to book online or contact one of our physiotherapists. If you required to see our physiotherapists, you can be assured that our team will do everything capacity to ensure you’re able to play come Saturday or Sunday.


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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

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