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Author Topic: Anyone Good on Physio, muscle repair, recovery etc?  (Read 183 times)

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Anyone Good on Physio, muscle repair, recovery etc?
« on: March 12, 2018, 10:29:16 AM »

Ok, this is a bit of a ramble, so I apologise - but it may also be a simple answer that I am old and fat.  :D

Recently I seem to have a bit of a problem when netting of pulling or tweaking muscles really, really easily, and it happens fairly consistently and in various parts of my upper body.

Currently I've done something to the bicep / deltoid area of my left (bowling) arm, it recovers over a week of normal activity, then as soon as I bowl again it pulls and becomes very painful from the very first delivery. In addition to this, after only an hours bowling last night I've got pain and stiffness right at the top of my spine, where it joins the neck.

Is it simply age?

Do I need to warm up a ridiculous amount (certainly more than I do) - is there a definitive guide for bowlers to warm up from?

Do I need external ointments and compression gear to avoid this?

Do I need to do some regular upper-body weight training to strengthen and toughen the muscles?

Is there something I should add to my diet to aid muscles?

I'm particularly worried about the bicep on my bowling arm, it 'goes' every time I net. Should I rest this for a couple of weeks, or should I exercise it?

There is only so much Tiger Balm I can apply!!!
If you tolerate this, then your baked goods will be next.


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Re: Anyone Good on Physio, muscle repair, recovery etc?
« Reply #1 on: March 12, 2018, 10:46:45 AM »


I'd personally recommend 4 main things that should hopefully help you. 1) a good comprehensive warm up going through all your stretching and mobility work (two cheap resistance bands would be a good investment) for more info on a good warm up for a fast bowler see here:
2) self myofascial release or in other words foam rolling and lacrosse balls into muscle knots to release them. Painful but it does help. This can also be done pre bowling to reduce tightness that could lead to injury.
3) ice - on anything that hurts, ice it rest it and your recovery will be sped up massively.
4) and effective cool down, essentially the same as a warm up hut more gentle, should aid with muscle soreness the day after


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Re: Anyone Good on Physio, muscle repair, recovery etc?
« Reply #2 on: March 12, 2018, 10:55:02 AM »

I'd recommend seeing a good physio who can take a holistic view and recommend treatment to sort the issue and exercises to prevent future injury.  I'm 40, have had back issues and recently a hamstring issue, no idea what had caused either as no major traumas in either area.  I've recently been to see a physio I know and after a lot of investigation/mobility tests etc he said it was an old ankle injury causing the issues in both my hamstring and my back, so it was an underlying injury which was causing further issues elsewhere. Just been for my first treatment session and have some exercises as 'homework'. Bloody painful tho!

So to cut a long story short, I'd advise you to seek out a respected physio as it could be any number of things causing the issue? Money well spent!  :D


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Re: Anyone Good on Physio, muscle repair, recovery etc?
« Reply #3 on: March 12, 2018, 04:33:59 PM »

I believe that if you do some regular running to keep cardio up (or alternative cardio exercise as there are plenty to choose from!)
That takes care of legs and cardio for me.

Then I have started doing a few press ups plus dumb bells twice a week - hitting chest, shoulders, back and arms. Nothing too intense or heavy! Just supersets so that I can do it all in 20 minutes or less.

Then stretch once a week (twice if I can) to try to ensure body stays agile.

So that I fit them in, I schedule:

Mon - 45 min jog on treadmill followed dumbell supersets for upper body.
Wed - 60 min jog followed by lots of stretching!
Thur - faster jog for 30-60 mins (see how feel) followed by dumbells
Sat - Interval running followed by stretching

If I am busy then I drop one session but try to do press ups and a long dog walk later instead?

Bruce - you could start with 15-30 minutes of walk/jog/walk/jog etc if you want? I know it's an old fashioned thing but I really do think it keeps your body in reasonable nick!


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Re: Anyone Good on Physio, muscle repair, recovery etc?
« Reply #4 on: March 12, 2018, 08:19:28 PM »

Worst thing to do would be to go straight to heavy weights.

Possibly some resistance bands would be useful for warming up, can get packs of 3 with varied tension. Possibly building up the shoulder around the area that is an issue could help, rotator cuff for example can be worked on with something as light as a can of beans, arm straight out to the side holding the can, lifting up and down keeping the arm straight.

As Pete says, press ups are great for shoulders/arms, but chin ups are even better.


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Re: Anyone Good on Physio, muscle repair, recovery etc?
« Reply #5 on: March 12, 2018, 08:28:07 PM »

If you have a reoccurring injury it needs rest. Otherwise it will come back every week and take longer and longer to heal.

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