Injury time

After a hiatus, Team India’s key men are preparing for the England tour

By Neeru Bhatia

Even as the Test series between India and the West Indies proceeds sans high television rating points, all eyes in India are on the National Cricket Academy grounds in Bangalore. It is here that all the key injured players of Team India are camping, working hard to regain fitness ahead of the three-month-long tour of England starting July 15.
The players have been undergoing rehab and recovery at the NCA under the watchful eyes of Dr Nitin Patel, who was the team physio during the 2011 World Cup, and a team of trainers. The academy boasts advanced equipment like PrimusRS, used in sports rehab for strengthening purposes.

The end of Indian Premier League Season 4 saw players such as Sachin Tendulkar, Virender Sehwag, Yuvraj Singh, Gautam Gambhir, Zaheer Khan and S. Sreesanth being unavailable for the West Indies tour. Skipper M.S. Dhoni was rested for the first ?leg of the tour—the ODI series. The busy schedule had taken its toll on players.

For Sehwag, his shoulder had been a source of trouble for more than a year. The injury, known as slap lesion or labral tear (shoulder joint tear), occurred during the 2009 IPL and he could not play in the Twenty20 World Cup in England the same year. The injury was managed to ensure he did not miss out on the South Africa tour in 2010 and the 2011 ICC World Cup. But it meant Sehwag could not bowl. Midway through IPL4, he left for England for surgery, which he could no longer avoid. The surgery was done by Dr Andrew Wallace, who had treated Tendulkar’s tennis elbow.

Sehwag is reportedly undergoing a smooth rehab. It involves three sessions. Morning session includes diagnosing the extent of recovery and intensive shoulder strengthening exercises, ensuring the shoulder does not trouble him in any way. Sehwag has started throwing in a phased manner. That he feels no pain when doing so indicates that the surgery has been successful. A mild net session in the afternoon tests how far Sehwag can go with the throws. The evening session is in the gymnasium under the strict supervision of trainers.

Sehwag has company in his opening partner and close friend Gautam Gambhir from time to time. Gambhir, who aggravated his shoulder injury playing for Kolkata Knight Riders in IPL4, said he was working on strengthening his shoulder.

Knee Strengthening Exercises To Prevent Knee Injuries | HK ...

This article covers the use of knee strengthening exercises to prevent knee injuries occurring.

A neuromuscular training program is the best and least expensive way to prevent the occurrence and recurrence of an ACL injury . This training program consists of specialized balancing, stretching and strengthening exercises of the knee’s dynamic stabilizers, agility drills and plyometrics.

These activities aim to improve knee stability on jumping, landing and pivoting. This program retrains you to use and move your body correctly, specifically the muscles and tendons surrounding the knee.

Neuromuscular training exercises are usually completed within 15 minutes. It is recommended that these exercises be included in your regular exercise regimen 2 to 3 times a week.

Warm Up Exercises

It is recommended that any exercise regimen begin with warm up exercises for 5 to 10 minutes. These exercises are vital to reduce your risk of injuries.

Jog line to line and backward running

Set up two cones 10 to 20 feet apart. Ensure that your head is kept in alignment with your trunk. Maintain your trunk upright with a slight forward lean throughout the exercise. Forward bending from the hips should be avoided.

Your hips, knees and ankles should be in straight alignment. The knees should not cave in. Jog from cone to cone. As you reach the end cone, jog backwards until you reach the first cone. Be careful to land on your toes without snapping your knee back.

Stretching Exercises

These exercises improve and maintain the knee’s range of motion and reduce joint stiffness.

Calf stretch

Stand tall facing a wall, about 3 feet way. Position your left leg one step forward. Place both hands on the wall with slightly bent elbows. Your shoulders, hips and feet should be facing the wall. Slowly bend your left leg, and keep both of your heels in contact with the ground throughout the movement. Keep your back or right leg straight. Hold for 30 seconds. Switch sides and repeat the exercise.

Complete 2 repetitions on each side.

Quadriceps stretch

Stand tall in front of a counter or chair, keeping your feet shoulder-width apart. Hold the counter or chair with your left hand. Lift your right leg off the ground. Using your right hand, grasp your ankle and lift it toward your buttocks. Your right knee should be pointing the floor. Keep your back straight throughout the exercise. Do not allow the right knee to drift forward ahead of the left leg. Hold for 30 seconds and switch sides.

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