Common Running and Cricket Injuries, and How to Prevent Them

Ahmedabad loves its sport. Early morning runners fill the riverfront and city gardens, marathon season brings thousands of new runners, and every open ground has a cricket match on Sundays. Sport is wonderful for health, but injuries can stop you in your tracks.

As a physiotherapist and a certified fitness trainer, I see many runners and cricketers in my practice. Most injuries are preventable, and most heal well with the right care. Here is what you need to know.

Why sports injuries happen

• Doing too much, too soon: suddenly increasing distance, speed or the number of matches
• Weak muscles: especially the hips, thighs, calves and core
• Poor technique: in running form, bowling action or batting
• Not enough recovery: too little rest and sleep between sessions
• Old injuries that were never fully rehabilitated
• Heat and dehydration: a real risk in Ahmedabad summers
• Worn out or unsuitable footwear

Common running injuries

Runner’s knee (patellofemoral pain)

Pain around or behind the kneecap, often worse going downstairs, squatting or after sitting for a long time. It is often linked to weak hip and thigh muscles and sudden increases in training.

Shin splints (medial tibial stress syndrome)

Pain along the inside of the shin bone, common in new runners or after increasing distance quickly. Pain that is very localised to one spot on the bone, or that hurts even at rest, should be checked for a stress fracture.

Achilles tendon pain

Pain and stiffness at the back of the heel, often worst in the morning or at the start of a run. It usually responds well to a structured strengthening programme.

Plantar heel pain

Pain under the heel, especially with the first steps in the morning. It is common in runners and in people who stand a lot.

IT band pain

Pain on the outside of the knee, often coming on at the same point in each run. Hip strength and training changes usually help.

Common cricket injuries

Hamstring strains

A sudden pain at the back of the thigh while sprinting between wickets or chasing a ball. Proper warm up and hamstring strengthening reduce the risk.

Lower back pain in fast bowlers

The bowling action puts large forces through the lower back, particularly in young fast bowlers. Back pain in a young bowler that does not settle should always be assessed, as it can sometimes be a stress injury in the spine.

Shoulder injuries

Throwing from the boundary and bowling can strain the shoulder tendons. Shoulder blade and rotator cuff strength are important for prevention.

Ankle sprains

Rolling the ankle while fielding or running on uneven ground. Balance training helps prevent repeat sprains.

Finger and hand injuries

Common when catching or fielding. Painful, swollen or bent fingers should be checked, as some need splinting or medical care.

First aid in the first two to three days

For sprains and strains, the NHS suggests the following in the first few days:

• Rest the injured area and avoid activities that cause pain
• Ice: apply a cold pack wrapped in a cloth for up to 20 minutes every two to three hours
• Compression: a bandage can help control swelling, but should not be too tight
• Elevation: raise the injured area above the level of your heart when possible

Avoid heat, alcohol and massage in the first few days, as they can increase swelling. After the first few days, gentle movement usually helps healing.

How to prevent injuries

For runners

• Increase your weekly distance gradually, with an easier week every few weeks
• Do strength exercises for your hips, thighs and calves two or three times a week
• Warm up with brisk walking and dynamic movements before running
• Mix hard and easy days, and include rest days
• Replace running shoes when the cushioning is worn
• In summer, run early in the morning, drink enough water and avoid the hottest part of the day

For cricketers

• Warm up properly before every match and net session, including sprints and throwing
• Build hamstring and core strength in the off season
• Young fast bowlers should follow sensible limits on the number of overs they bowl
• Work with a coach on safe bowling technique
• Keep fit between seasons, rather than starting from zero

Simple strength exercises for sportspeople

1. Squats: 3 sets of 10 to 15
2. Lunges: 3 sets of 10 on each leg
3. Single leg calf raises: 3 sets of 10 to 15 on each leg
4. Glute bridges: 3 sets of 12
5. Side planks: 3 holds of 20 to 30 seconds on each side
6. Nordic hamstring curls (with a partner holding your ankles), for cricketers and sprinters, building up slowly

How a physiotherapist helps

As a physiotherapist and fitness trainer, I look at both the injury and the training that led to it. Treatment usually includes an assessment of the injury and its cause, early pain and swelling control, a step by step rehab programme from basic strength to sport specific drills, technique and training load advice, and clear return to play tests so you go back when you are ready.

Recovery habits that help you stay injury free

• Sleep: aim for 7 to 9 hours. Muscles repair during sleep.
• Nutrition: eat enough protein and carbohydrates to support training and recovery.
• Hydration: drink water regularly, especially in the heat. On long runs or matches, plan drinks breaks.
• Easy days: include lighter training days between hard sessions.
• Listen to early warning signs: small aches that last for days are worth checking before they become big injuries.

When to see a physiotherapist

Book an assessment if:

• Pain lasts more than a week or keeps coming back
• You cannot train or play normally
• You have a joint that feels unstable or gives way
• You are unsure when it is safe to return to your sport
• You want a prevention programme before a marathon or cricket season

Warning signs that need a doctor

Seek medical help promptly if:

• You cannot put any weight on your leg after an injury
• A bone looks deformed or you suspect a fracture
• You have a head injury with confusion, vomiting, headache or loss of consciousness
• A limb becomes numb, cold or pale
• You have chest pain, fainting or severe breathlessness during exercise (call 108)
• You feel dizzy, confused or stop sweating in hot weather, which can be heat stroke

For parents of young athletes

Children and teenagers are still growing, and their bones, joints and tendons need time to adapt to training. Encourage variety in sport, rest days and proper coaching, and take ongoing pain seriously rather than telling them to play through it.

Key points to remember

• Most sports injuries come from doing too much too soon, weak muscles or poor technique.
• Use rest, ice, compression and elevation in the first two to three days after a sprain or strain.
• Strength training and gradual increases in training help prevent injuries.
• Return to sport when you meet clear strength and movement targets, not just when time has passed.

The bottom line

Most running and cricket injuries are preventable with sensible training, strength work and good recovery. When injuries do happen, early and guided rehab helps you return stronger. If you are an athlete in Ahmedabad, I can help you recover and stay in the game.