Bowling isn’t a contact sport like football or hockey, and therefore many bowlers don’t think a whole lot about injuries and how to prevent them. But keep in mind the amount of effort that you exert, and the number of muscles you engage, when you roll a heavy ball of about 15 pounds over the course of three games.
If you don’t budget some time for warming up and loosening your muscles, you’ll risk a variety of injuries that can put you out of the game. And who wants to admit to their friends that they got hurt while out at the bowling alley?
Common bowling injuries can include sprained thumps, lower back pain, shoulder pain, neck sprain, pulled hamstrings, and plenty more. Here are some things you should add to your bowling repertoire in order to avoid them. Also, very importantly, if you are already experiencing pain or are afraid you have suffered an injury of some sort, get in contact with your doctor.
First and foremost, always stretch as part of your warmup before bowling, and there are some specific areas you’ll want to focus on. These include your wrists and arms, but also your hamstrings and quads, lower back, and shoulders.
Depending on your overall fitness level, it might also help to start doing some strength exercises on a regular basis to help you get through your league season. For example, doing finger or wrist strengthening exercises can help quite a bit and help you build up extra strength. Working on some core strength exercises, like planks, crunches and leg raises, can also be beneficial. If you do suffer from pain in the wrists, you can also try bowling with a wrist brace. Finally, make sure your gripping holes on your ball aren’t too loose or tight; this can be another source of pain over the long run.
Also, there are a few things to keep in mind over the course of your games that can help avoid injuries. For one, when getting your ball out of the return, don’t lift with your back and make sure to use two hands and bend your knees. And this one might go without saying, but be sure your shoes are clean and dry before you step up to bowl so you avoid slipping and falling.
We hope these tips help you bowl your very best without worrying about soreness and pain.
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