Had a question come in on Instagram last week

 

And it drove me a bit wild big fella

 

Not because of the question, it was the advice he was given

 

And the trouble is that this advice is probably dished out to so many young fast bowlers, and people in general

 

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Hi there, I was wondering if you could give me some advice?

 

I’m a fast bowler and have some sharp pains in the front of my right knee when bowling.

 

Physios have told me to strengthen my legs.

 

What sort of exercises should I be doing?

 

Heavy weights put extra strain on my knee

 

Luke

 

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When id calmed down a bit I asked Luke if they had actually given him a diagnosis

 

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They said my meniscus in my right knee is inflamed

 

The pain is when I land my back foot in load up and follow through when bowling

 

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Ok lets get into this

 

The global advice of you need to strengthen the legs is ridiculous and so generic it doesn’t help anyone

 

Sending them away with just that is crazy

 

But especially when Luke had told him that heavy weights put extra strain on his knee

 

The body is smart, when it knows something is gonna hurt then it will try and avoid it or put you in a pattern to take the load, normally a dysfunctional one

 

So the strength work he has to do needs to be specific

 

Any knee dominant ones he will struggle with

 

But the big question is why he hasn’t been told the cause of it

 

The meniscus is an amazing bit of kit in the body, a natural shock absorber

 

When it gets injured its usually due to some mechanical issue, and more than likely a movement based one

 

So Luke needs help in the 2 areas, trying to help his knee, and getting on top of the actual issue that caused the problem

 

Remember the bottom up and top down approach I spoke about a few weeks ago

 

Now the moment issue can be fixed after a screening (we do them as part of the first stage of the 1 to 1 program)

 

As for the strengthening its about being smart

 

Instead of squats go Hip Thrust

 

RNT lunges from bottom up and cross band glute walks would also feauture

 

And isometric work will be crucial (as would occlusion bands if available)

 

So a session would look something like this

 

  1. A) Hip thrust

 

B1) RNT Lunge

 

B2) Isometric hamstring hold

 

C1) Occlusion Slide board reverse lunge

 

C2) Cross band glute walks

 

D1) Isometric Single leg bar push

 

D2) Farmers walk

 

You’d get a great all round strengthening from this

 

And any more help remember the 1 to1 online program takes you personally through every stage

 

Join up here https://cricketstrength.com/online-1-to-1-training/

 

Think differently

 

Dewsy

 

 

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