1. Change It Up
The repetitive motion of throwing the bowling ball causes bowler's tendonitis. Switching sports to something that does not create an environment of constant repetitive motion, such as volleyball, not only gives your body a break, but also gives specific muscles a break from the constant repetitive strain. Take this break once during the season and again during the off season, and be sure you are not working the very muscles you are attempting to heal.
2. Take a Time Out
At the first sign of elbow pain, take a time out and let your body heal itself. This is the only way to avoid increasing the damage once it has started. Give your elbow the prescribed time to heal with the proper physical therapy, if prescribed by your doctor, and be sure to re-enter the game slowly, so as not to re-injure your joint.
3. Ask Your Coach
Have your bowling coach check out everything about your game. Ask him to watch your approach, back swing, release and follow through. She can tell you what you might be doing to increase your chances of injury, and thus increasing your chances of tendonitis. For instance, if you are rotating your back swing, or flicking your wrist as you release the ball, you might want to change up your game to eliminate these actions. Your coach will tell you what your throw looks like and help you make the changes needed to avoid injury.
4. Make Sure It Fits
If you are a beginner bowler, you are most likely using a house ball. This is ok for a short time, but once you join a league, it's a good idea to get your own ball and shoes. The reason for this is that house balls never fit right. A properly fitting bowling ball is essential to avoiding tendonitis injuries. The space between the finger holes, or the span, must be correct to avoid extra stress on your hand, forearm and elbow. Get your own ball drilled by a qualified professional ball driller. Be sure it fits properly by having your coach watch you throw it.
5. Pump Up
Bowlers put an extra strain on their elbows, which is why they are subject to tendonitis. Check with your doctor and start an exercise program that includes strength training. This makes it easier for your body to handle the stressors of picking up and throwing a 16-pound ball 60 times a night during league play. Strong muscles make it less likely you'll injure yourself in the first place, which is how tendonitis seems to start.
