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Bowling provides plenty of mental and physical benefits. However, this sport requires you to repeatedly swing your arms, something that could lead to shoulder pain. This article will explore more behind the causes of shoulder pain when bowling and how you can treat it.

What Causes Shoulder Pain When Bowling?

Shoulder pain is a frequent problem among bowlers. As you move your arm back and forth to release the bowling ball, it can put strain on your connective tissues. If your shoulder isn’t trained to deal with these movements, it could result in anything from minor to excruciating pain.

Is Shoulder Pain Serious?

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A sore shoulder is to be expected when bowling. Despite this, shoulder pain can be serious in some instances. For instance, lingering shoulder pain could indicate a rotator cuff tear or shoulder tendonitis. These often cause symptoms such as stiffness and difficulty or pain when moving your shoulder. If not treated, the tendons will continue to tear apart causing you to lose strength in your shoulder. Eventually, it might need to be corrected through surgery.

5 Ways to Heal and Prevent Shoulder Pain

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Do Shoulder Stretches

One of the best ways to prevent shoulder pain is to do stretches. These will strengthen your shoulder muscles while keeping them flexible. Below are a few you can try.

Across-the-Chest

This stretch works to stretch your chest muscles, including the pectoralis muscles which connect to your shoulder.

To do this stretch you first want to stand with proper posture. Keep your feet close together but spaced evenly apart. Take your right arm and hold it straight in front of you. Take your left hand and use it to fold your arm across your body. Hold this position for a minute and then switch to your left arm.

Chest Expansion

The chest expansion stretch releases tight muscles and can encourage proper posture.

The first step is to stand as straight as you can. Pull your arms behind you and clasp them together with your hands. Once you do, gently pull your chest up. You should feel a slight pull in it. Hold the stretch for 10 seconds and then release. Repeat eight more times.

Keep in mind that you don’t want to pull your shoulders up too high or arch your back when doing the stretch. This could strain your shoulder and back muscles which could increase your current pain.

Seated Twist

Seated twists improve your spinal mobility. This is extremely important in bowling as it can prevent common back and shoulder injuries. In addition to this, the stretch will alleviate sore shoulder muscles by working to untighten them.

You’ll want to sit on the floor while keeping your legs straight out in front of you. Put your hands behind your back to support your body. Take your left leg and bend it so it crosses over your right leg. Use your right elbow to twist your body toward the left. Place your elbow on the top of your right kneecap. Hold this position for 10 seconds and then release. Repeat the process with your right leg.

Get Chiropractic Adjustments

Chiropractic adjustments can be useful at both healing and preventing shoulder pain. To help identify the root of the problem, a chiropractor will feel around your shoulders and ask you questions about the pain. Depending on how severe the problem is, they might also request that an x-ray is done so they can get a better understanding of the issue.

A chiropractor will then design a personalized treatment plan. They’ll perform various adjustments on your shoulders and might incorporate certain tools, such as an activator or ultrasound, to provide relief. These adjustments will also increase your range of motion. Your chiropractor will also give you some tips to get rid of anterior and posterior shoulder pain when at home.

Try Massage Therapy

If you’re suffering from shoulder pain, it might be good to try massage therapy. A massage will increase blood flow to your shoulders. This new blood supply will refresh the injured area with oxygen and nutrients so it can heal. A massage can also loosen tense muscles that might be making your shoulder pain worse.

There are a handful of massage types a massage therapist might recommend.

Swedish

A Swedish massage uses long gliding motions to stretch muscles. These motions work to encourage blood flow to the area to help it heal. Because a Swedish massage prevents muscle tension, it can increase your shoulder’s flexibility.

Sports

A sports massage is a special type that focuses exclusively on the muscles, tissues, and joints that are used by athletes. By using techniques from both the deep tissue and Swedish massages, it will help to not only relieve pain, but increase blood circulation to strengthen the area.

Deep Tissue

A deep tissue massage is similar to a Swedish massage, but uses more pressure in its motions. This pressure is to help the massage therapist get deep into the connective tissues. While it might make you a little sore at first, over time you’ll reap its many benefits, including increased flexibility, stronger muscles, and reduced pain.

Trigger Point

As its name suggests, a trigger point massage focuses on releasing tension in your body’s trigger points. These points are situated throughout your body and are believed to connect to different portions of it. A massage therapist will press on certain ones to release tension.

Use Ice

Icing a sore shoulder can quickly reduce painful inflammation. This is because the cold temperature will numb the area and prevent extra swelling. You’ll want to apply ice to the affected shoulder for about 15 minutes every three hours.

Consume Anti-Inflammatory Food

Shoulder pain is mainly caused by inflammation. By eating anti-inflammatory food, you can naturally reduce it. This is thought to be due to the incredible amount of antioxidants in them that work to protect your body from inflammation.

Some options you can add to your diet include:

• Tomatoes
• Garlic
• Olive oil
• Turmeric
• Blueberries
• Raspberries
• Salmon
• Broccoli

Shoulder pain is a common problem that bowlers need to watch out for. By keeping these tips in mind, you’ll be able to naturally heal and prevent it.

References

https://www.researchgate.net/publication/332979757_INCIDENCE_OF_SHOULDER_INJURIES_AMONGST_FAST_BOWLERS

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5462703/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2504982/

About Dr. Brent Wells:

Dr. Brent Wells,D.C. is a licensed chiropractor who founded Better Health Chiropractic Anchorage in 1998. He is currently leading 10,000 Alaskans to more active and pain-free lifestyles without drugs or invasive surgeries. He brings a progressive and highly innovative approach to chiropractic care, physical rehab therapy and chiropractic massage. Dr. Wells continues to further his education with ongoing studies in spine conditions, neurology, physical rehabilitation, biomechanics, occupational ergonomics, whiplash, and brain injury traumatology. He is also a member of the American Chiropractic Association and the American Academy of Spine Physicians.