1. Warm Up Before You Roll
Stretching before and after rolling a few games is a great idea if you want to prevent a groin injury while bowling. Gentle stretches might not seem like they accomplish much, but a warm up and cool down period after any physical activity lowers your chances significantly of injury. One stretch to try is the groin stretch. Sit on the floor with your knees together. Then, spread your knees apart so that the bottoms of your feet are touching each other. Now, slide your elbows gently down your thighs to your knees and press down. Gently press your knees to the floor. Hold this stretch for about 10 to 15 seconds and repeat the stretch about 5 to 10 times. Another stretch to try is the hip flexor. Stand with feet together. Then with your left leg, step forward while keeping both legs straight. Now bend the left while you keep the right straight. You should feel a gentle stretch in the upper right thigh. Hold the stretch for about 10 seconds and repeat this action on the opposite side for balanced conditioning. Do a set of about 10 of these until your legs feel nice and loose. Remember to clear any exercise program with your doctor before beginning and never stretch until you feel pain.
2. Add a Little Leg Muscle
Strengthening your leg muscles certainly is a good ideain any sport, but in bowling, to avoid a groin injury it is especially important. The adductor muscle, the main muscle running up your inner thigh, must be conditioned to prevent injuring the groin area. Take a trip to your local gym and ask the physical trainer to walk you through the use of the hip and adductor nautilus machine. This machine works both inner and outer thighs and strengthens the muscles necessary to help you avoid an injury. Start with the lowest weight bar and gently work your way up to a comfortable weight. Never put more weight on than you can safely maneuver, as that can cause a muscle pull, the very thing you are trying to avoid.
3. Be Fashionably Seen By a Coach
Talk with your bowling coach about your approach and especially your follow through. The way you release the ball and follow through should be analyzed by a knowledgeable coach during practice. This way, any problems in technique are noted and corrected before they become an injury. Whether you're practicing, playing for fun or rolling in a high stakes tournament, always wear loose, comfortable clothing that allows you the range of motion needed to perform these techniques properly.
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