Protect Your Shoulder, Protect Your Game

Shoulder pain is a frequent problem in throwing and overhead sports. The repetitive action of high-speed throwing, places significant stress on the shoulder joint and the muscles that stabilise it.

In cricket especially, the combination of bowling, throwing, long training sessions, and long gamedays, can take its toll over the course of a sporting season.

Let's explore:

‍1. Why shoulder pain develops

‍2. How to reduce your injury risk‍

3. The key steps you can take to keep your shoulders strong, mobile, and pain-free

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Why shoulder injuries are so common in throwing sports

Any sport that involves a repeated overhead movement, challenges the shoulder’s balance between mobility and stability. The shoulder is designed to move freely, but that freedom also makes it vulnerable when load and control aren’t managed well.

For throwers and bowlers, each throw creates high levels of rotational force through the shoulder. Over time, this can lead to irritation or overuse of the muscles, tendons, and joints, that keep the shoulder moving smoothly.

In cricket, this is often made worse by:

• Sudden increases in workload such as returning to bowling or throwing after some time off (think over wintertime where we typically aren’t throwing as much as usual).
• Poor warm-up routines that leave the shoulder unprepared for explosive movement.
• Weakness or fatigue in the rotator cuff or shoulder blade muscles.
• Limited mobility through the thoracic spine or shoulder joint itself.

While occasional tightness or soreness is common, ongoing pain is never normal and is usually a sign that your shoulder is being asked to do more than it can currently handle.

How to prevent it?

1. Warm Up with Purpose

A proper warm-up is one of the simplest and most effective ways to protect your shoulders. It’s about preparing your body for the specific movements you’re about to perform. A general full-body warm-up should be done, along with a targeted shoulder warm-up. Because throwing relies on the entire kinetic chain, from legs and hips through the trunk to the shoulder and arm, all of these areas should be prepared to work together efficiently.

Your shoulder warm-up should include:

• Mobility gentle movements for your upper back and shoulder blades to keep the shoulder moving efficiently and reduce strain
  
  • cat-cows and open-book stretches
• Muscle activation such as light band work targeting the shoulder’s movements
  
  • Flexion, extension, rowing, pressing, external rotation in a throwing position, plus banded wind-ups and throws.
• Progressive throwing drills
  
  • Start at low intensity over a short distance (10m) then gradually increase intensity and distance.
  • Work up to the distance you will be throwing in the game/training (short inner-ring throws vs outfield throws)

Remember: Consistency is key! Complete your shoulder warmup before trainings and games for best results.

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2. Build Up Gradually

Most shoulder injuries happen when workload increases too quickly. This often happens early in the season, when players go from minimal training to multiple throwing or bowling sessions a week.

To avoid overloading your shoulder:

• Gradually increase throwing or bowling volume and intensity over several weeks. If your coaches don’t plan this for you, start a gradual return-to-throwing/bowling plan a few weeks before training begins.
• Track how your shoulder feels and if needed, reduce the load if pain, stiffness, or fatigue appear.

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3. Strength and Stability Matter

Strong, stable shoulders perform better and are less likely to break down. But it’s not just about lifting heavy, it’s about control, endurance, and balance.

Key areas to focus on:

• Rotator cuff
  
  • Small but powerful muscles that stabilise the joint during fast movement.
• Scapular stabilisers
  
  • Muscles around the shoulder blade that support smooth, efficient motion.
• Core and trunk control
  
  • The shoulder relies on a stable base to generate power safely.

Tip: Aim for 2–3 gym/resistance-training sessions each week to keep your shoulder strong and well-prepared.

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4. Listen to Your Body

One of the best injury prevention tools is awareness. Shoulder niggles often start small with tightness, fatigue, or soreness after training. Paying attention to these early signs and adjusting your load can stop minor irritation from becoming a long-term issue.

If pain lingers or limits your movement, it’s worth getting assessed. Early intervention usually means a quicker recovery and less time away from training.

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5. Professional Guidance

If shoulder pain keeps returning, or you want to stay proactive, getting a professional assessment is one of the best steps you can take.

A physiotherapist can:

• Analyse your throwing or bowling technique.
• Identify weak links or movement restrictions.
• Design a personalised program to build strength, mobility, and endurance.
• Guide your load management and recovery throughout the season.

Keeping your shoulders strong, stable, and healthy means more time on the field and less time on the treatment table. Prioritise shoulder care now, and your body (and performance) will thank you for it.

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Key Takeaways

• Warm up your shoulders consistently before training and games.
• Increase throwing and bowling loads gradually.
• Build strength and stability through your rotator cuff, scapular muscles, and core.
• Listen to your body and act early if pain develops.
• Seek professional advice when needed - prevention is far easier than rehab.