Do you feel a sharp pain in your shoulder every time you bowl a ball? Or maybe your shoulder feels stiff and “heavy” the next morning after a match?
You are not alone. Cricket is a game of skill, but it is also a game of power. Whether you are a fast bowler running in like Jasprit Bumrah or a spinner tweaking the ball, your shoulder takes a lot of load.
Many young cricketers search for “shoulder pain after bowling cricket” because they are scared. They think, “Is my career over?” or “Do I need surgery?”
The good news is: Most shoulder pain can be fixed without surgery.
At Threads Physio, we have helped hundreds of cricketers get back to the pitch stronger than before. In this easy guide, we will tell you exactly why your shoulder hurts, what is happening inside, and how you can fix it at home.
Why Does Your Shoulder Hurt After Bowling?
Think of your shoulder like a very flexible machine. It is the only joint in your body that can move in almost a full circle (360 degrees). This flexibility helps you bowl fast!
But, this flexibility comes with a price. Because it moves so much, it is also unstable.
When you bowl, your arm acts like a whip. You generate huge force from your legs, transfer it through your back, and finally release it through your shoulder. If any part of this chain is weak or if you bowl too many overs without rest your shoulder muscles (the Rotator Cuff) get tired and injured.
Top 5 Common Cricket Shoulder Injuries
We looked at what other experts say, and we combined everything here. These are the 5 most common reasons for your pain:
1. Rotator Cuff Injury (The Most Common)
The Rotator Cuff is a group of 4 small muscles. Their job is to hold your arm bone tightly in the shoulder socket.
- What happens: When you bowl repeatedly, these small muscles get small tears (strains).
Symptoms: You feel a dull ache deep in the shoulder, especially at night. Raising your arm feels weak.
2. Shoulder Impingement
This is like a “pinch.”
- What happens: There is a small space in your shoulder for tendons to pass. If your muscles are swollen or your posture is bad (slouching), this space gets smaller. The tendon gets pinched against the bone.
- Symptoms: Sharp pain when you lift your arm above your head or during the “release” phase of bowling.
3. Biceps Tendinitis
Your biceps muscle (in the front of your arm) also helps slow down your arm after you release the ball.
- What happens: If you bowl too fast without strong muscles, the tendon gets inflamed.
- Symptoms: Pain in the front of the shoulder that travels down the arm.
4. Labral Tear
The Labrum is a rubbery ring that lines your shoulder socket to keep it stable.
- What happens: Sometimes, the force of throwing is so high that this ring peels off or tears.
- Symptoms: A “clicking” or “popping” sound when you bowl, and a feeling that your shoulder might “pop out.”
5. Side Strain (The Hidden Enemy)
Sometimes, the pain you feel near the shoulder or ribs isn’t the shoulder at all! It is a Side Strain.
- What happens: Fast bowlers bend sideways to generate pace. This can tear the muscles on the side of your tummy.
Note: If you hear a loud “pop” or cannot move your arm at all, please stop reading and see a doctor immediately.
How to Fix Shoulder Pain at Home (Simple Steps)
If your pain is mild, you can try these steps. But remember, if pain continues for more than 3 days, you need an expert.
Step 1: The R.I.C.E. Method
- Rest: Stop bowling for a few days. Let the fire (inflammation) cool down.
- Ice: Put an ice pack on your shoulder for 15-20 minutes, 3 times a day.
- Compression: You can wear a light shoulder support.
- Elevation: Keep your shoulder comfortable while sleeping.
Step 2: Fix Your Sleeping Position
Don’t sleep on the painful shoulder. Put a pillow under your arm to support it.
Step 3: Start “Rotator Cuff” Exercises
Once the sharp pain is gone, you must strengthen the muscles. If you don’t, the pain will come back next season.
Watch this video to learn simple exercises to strengthen your shoulder at home:
Prevention: How to Bowl Fast Without Pain?
Do you want to bowl like a pro and stay injury-free? Follow these rules from our Sports Injury Rehabilitation experts.
1. Warm Up Properly
Never start bowling cold. Your muscles are like rubber bands—if you stretch a cold rubber band, it snaps. Warm up for 10-15 minutes.
2. Manage Your Workload (The “Overuse” Rule)
Many young bowlers make a mistake: they bowl for 3 hours straight in the nets.
- The Rule: If you haven’t played for a while, start slow. Increase your overs gradually.
- Example: Bowl 4 overs today, rest tomorrow. Don’t jump to 10 overs immediately.
3. Correct Your Technique
Is your arm falling away? Are you using only your shoulder and not your hips?
- Bad technique puts double the load on your shoulder.
- A Bio-Mechanical Assessment can check your bowling action and fix errors.
4. Balance Your Strength
Most cricketers do too many “push-ups” (chest exercises) and not enough “pull-ups” (back exercises).
- Why it matters: Strong back muscles help “brake” or slow down your arm safely after you release the ball.
- Tip: For every 1 push exercise, do 2 pull exercises.
When Should You See a Physiotherapist?
You should book an appointment with Threads Physio if:
- The pain does not go away after 1 week of rest.
- You feel “instability” (like the shoulder is loose).
- You cannot sleep because of the pain.
- You want to return to cricket professionally.
We offer specialized Shoulder Pain Treatment in Gurgaon and Sports Specific Training to get you match-ready.
Frequently Asked Questions (FAQs)
Q1: Is it normal to have shoulder pain after bowling cricket?
A: Muscle soreness (tiredness) is normal. But sharp, stinging pain is not normal. It means you have an injury or bad technique.
Q2: Can I continue bowling with shoulder pain?
A: No. If you bowl through pain, a small tear can become a big tear. This might lead to surgery. Rest now to play longer later.
Q3: How long does a rotator cuff injury take to heal?
A: Mild injuries heal in 2-4 weeks with physio. Severe tears can take months. Start your Online Physiotherapy early to speed up recovery.
Q4: Is heat or ice better for shoulder pain?
A: Use Ice for new injuries (first 48 hours) to stop swelling. Use Heat for old, stiff pain to relax the muscles.
Ready to Bowl Without Pain?
Don’t let a shoulder injury bench you for the season. At Threads Physio, we treat the root cause, not just the symptoms.
- Want a quick check? Chat with us on WhatsApp
- Need an expert opinion? Call Us Now: +91 93101 38022
- Visit our clinic: Book a Free Consultation
Get back to taking wickets!