AGE IS JUST A NUMBER : HOW VETERAN CRICKETERS STAY FIT AND INJUIRY- FREE

In professional cricket, athletes are traditionally considered to be at their physical peak in their 20s. However, in recent years, we've seen players in their mid-30s and even 40s competing—and excelling—at the highest levels. Icons like James Anderson (41), MS Dhoni (42), and Chris Gayle (who played into his 40s) are testaments to the idea that age is just a number, provided that the body is managed strategically.

As sports physiotherapist, our role is to guide aging athletes through the complex interaction of biomechanics, recovery science, strength programming, and injury risk management. Here’s a deep dive into how veteran cricketers maintain peak condition and stay injury-free, despite the wear and tear of time.

Common Injuries in Cricketers Over 35

Aging cricketers face different injury profiles based on their playing role:

 Fast Bowlers

· Lumbar stress fractures (especially in L4-L5, L5-S1)

· Patellar tendinopathy

· Achilles tendinopathy

· Shoulder impingement

Batsmen

· Lumbar facet joint irritation

· Adductor-related groin pain

· Hamstring strains (often from quick turning between wickets)

Wicketkeepers

· Meniscal degeneration in knees

· Lumbar disc bulges

· Chronic wrist and thumb inflammation

 General Overuse Injuries

· Rotator cuff tears

· Tennis elbow (lateral epicondylitis)

· Plantar fasciitis

· Osteoarthritis onset

Evidence-Based Fitness & Physio Strategies for Veterans

1. Strength Maintenance & Power Retention

Veterans don't need to gain mass—they need to preserve function.

· Focus: Eccentric strength (e.g., Nordic hamstring curls), isometric loading for tendons, and posterior chain maintenance.

· Clinical Note: EMG studies show reduced gluteal firing in athletes >35; hence, targeted glute med/min strengthening is key.

2. Joint Mobility and Neural Flossing

Stiffness is a silent limiter in aging bodies.

· Daily mobility drills: Hip openers, thoracic spine extension, ankle dorsiflexion work.

· Neurodynamics: Sciatic nerve glides, median nerve mobilizations—especially for bowlers.

3. Customized Prehabilitation Programs

These are non-negotiable for aging athletes. Common inclusions:

· Core stabilization: Dead bug variations, Pallof press, DNS-based strategies

· Rotator cuff & scapular stability: YTWLs, face pulls, Serratus punches

· Balance and proprioception: BOSU drills, perturbation training

Physio Tip: Use single-leg stance + perturbation drills to mimic the instability of dynamic cricketing movements (bowling delivery, diving, etc.)

Recovery Tools and Regeneration Protocols

Veteran players spend more time recovering than training. Key tools include:

 Manual Therapy

· Myofascial release for hamstrings, calves, and lats

· Joint mobilizations (Maitland grade II–IV) for lumbar spine

· Dry needling for chronic trigger points

Thermotherapy and Cryotherapy

· Ice baths (8–12°C for 10 minutes post-match)

· Contrast therapy (1:1 hot/cold, 3–4 cycles)

· Infrared saunas (used to stimulate mitochondrial regeneration)

Sleep Optimization

· Melatonin regulation, screen hygiene, 9–10 hours per night

· WHOOP/HRV monitoring to guide training loads based on sleep quality

 Nutrition and Supplementation

Aging athletes require anti-inflammatory, anabolic-supportive diets:

· Protein: 1.8–2.2g/kg/day, split evenly across meals

· Supplements:

· Omega-3s (EPA/DHA) for joint support

· Creatine monohydrate for power retention

· Glucosamine + chondroitin for cartilage health

· Vitamin D3 and magnesium for recovery and hormone balance

Mental & Emotional Resilience

With age comes the psychological burden of injury history and performance pressure. Hence, veteran players often use:

· Mindfulness & Meditation

· Biofeedback tools for heart rate variability

· Cognitive behavioral therapy (CBT) to address performance anxiety

 Final Thoughts: The Physio’s Verdict

Staying fit beyond 35 in cricket isn’t about pushing harder—it's about training smarter. The difference between a declining athlete and one who ages like fine wine is structure, supervision, and science.

From a clinical point of view, aging athletes must transition from volume-focused routines to biomechanically intelligent programs, centered on longevity, quality of movement, and proactive rehab. With consistent input from a sports physio and support team, age truly becomes just a number.

Absolutely! Below are clinically relevant, evidence-based references that support the concepts and strategies mentioned in the blog, tailored for a sports physiotherapy perspective in aging athletes, especially cricketers:

References for “Age is Just a Number” Blog

Aging Physiology in Athletes

1. Faulkner JA, Larkin LM, Claflin DR, Brooks SV.Age-related changes in the structure and function of skeletal muscles.Physiol Rev. 2007;87(4):1205–1242.https://doi.org/10.1152/physrev.00031.2006

2. Narici MV, Maffulli N.Sarcopenia: characteristics, mechanisms and functional significance.Br Med Bull. 2010;95(1):139–159.https://doi.org/10.1093/bmb/ldq008

 Injury Patterns in Cricket

3. Orchard JW, James T, Alcott E, Carter S, Farhart P.Injuries in Australian cricket at first-class level 1995–2000.Br J Sports Med. 2002;36(4):270–275.https://doi.org/10.1136/bjsm.36.4.270

4. Stretch RA.The incidence and nature of injuries in first-league and provincial cricketers.S Afr Med J. 1993;83(5):339–342.

Strength & Conditioning in Older Athletes

5. Peterson MD, Rhea MR, Sen A, Gordon PM.Resistance exercise for muscular strength in older adults: A meta-analysis.Ageing Res Rev. 2010;9(3):226–237.https://doi.org/10.1016/j.arr.2010.03.004

 Strength & Conditioning in Older Athletes

6. Reeves ND, Narici MV, Maganaris CN.Effect of resistance training on skeletal muscle-specific force in elderly humans.J Appl Physiol. 2004;96(3):885–892.https://doi.org/10.1152/japplphysiol.00688.2003

 Recovery & Rehab Science

7. Barnett A.Using recovery modalities between training sessions in elite athletes: does it help?Sports Med. 2006;36(9):781–796.https://doi.org/10.2165/00007256-200636090-00005

8. Bleakley CM, Costello JT.Do thermal agents affect range of movement and mechanical properties in soft tissues?Br J Sports Med. 2013;47(8):453–458.https://doi.org/10.1136/bjsports-2012-091739

Nutrition and Supplementation

9. Phillips SM.Nutritional supplements in support of resistance exercise to counter age-related sarcopenia.Adv Nutr. 2015;6(4):452–460.https://doi.org/10.3945/an.115.008367

10. Zenk JL, Sharman ED, Rosenberg JL.A controlled clinical trial evaluating the effects of a joint supplement containing glucosamine sulfate, chondroitin sulfate, and methylsulfonylmethane.Osteoarthritis Cartilage. 2004;12(1):10–

https://doi.org/10.1016/j.joca.2003.09.005

11. Raglin JS.Psychological factors in sport performance: the mental health model revisited.Sports Med. 2001;31(12):875–890.https://doi.org/10.2165/00007256-200131120-00004

12. Birrer D, Röthlin P, Morgan G.Mental skills training in sports: a review.Swiss J Psychol. 2012;71(3):123–136.https://doi.org/10.1024/1421-0185/a000084