Cricket Fitness Tips: Fast Bowling / How to counter ankle strain?

by Pratik Mathew
(India)

Hi, I’m a tall lanky right arm fast bowler. Of late when I’ve tried bowling bouncers continuously for two to three overs at nets, I’ve experienced a sharp pain in my left ankle. Is it because of the effort I put into the bouncer or does it have anything to do with my foot alignment?

Hi Pratik, I would suggest not bowling continuous bouncers at nets, not only do they put more strain on your body but they can effect your bowling action and lead to you fall away to the offside.

I’m not sure why you would be bowling 2-3 overs of continuous bouncers at nets, practice for the batters on the short ball ?

Rather if you need to work on your bouncer, in its line and length then do it sensibly, perhaps 3 to 4 at a time. Two times in a spell, don’t over tax your body or your action.

When bowling at batters, simulate what you want to do and make happen in game time … how you set up a batter, the types of lines and lengths you would bowl.

Pain is your bodies warning system, stop what is causing the pain. Check with a physio to make sure there are no serious problems with you ankle.

Bowling boots: Bowl in boots that have ankle support, they stabilise the ankle and protect it from sprains.

Body and Front Foot Alignment: ask your coach to check to see how your front foot aligns, ideally it wants to point very slightly to fine leg or straight down the wicket. If it points out toward first slip or third man, is this only when you bowl your bouncer?

If so then, then hold your front arm up a little longer in your delivery to stop the body opening up and falling away, which leads to the front foot opening as well.

If your front foot opens up but has not been a problem before, with control of your stock ball, then leave the bouncers for a while and/or rest and slowly build it up again.

If the alignment is out and it hurts consistently then consult with your coach about straightening your action up, front arm, front hip, front knee and front foot … begin with walk throughs, jog throughs and lead into run throughs. Best done in the off season when the brain and body can learn and adjust to any technical changes.

Rest with RICE: Allow your ankle to recover. RICE stand for Rest, Ice, Compression (bandage) and Elevate.

Best Wishes Coach

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Richard Pybus

About Richard Pybus

I'm Richard Pybus, I've coached Pakistan, Bangladesh, Middlesex, Titans and the Cape Cobras in South Africa and the goal of this site is to help you to play winning cricket.