1. Take a Break
Common bowling injuries often include cumulative trauma, where a minor injury becomes a major one through the constant use of a slightly injured muscle or ligament. Bowler's tendonitis is a common bowling injury that encompasses this injury addition factor. To prevent bowler's tendonitis and other such cumulative trauma injuries, take a break from bowling practice every few months. This is especially important while recovering from what might seem like a small injury that seems to go away on it's own. Almost half of all bowlers suffer from this type of cumulative trauma resulting in tendonitis and other severe injuries and many don't initially know they are setting themselves up for a long recovery period if they don't take a break. So, step out of the game for a while and let your body recover.
2. Wrap It Up
Sometimes wrapping a commonly injured joint can prevent an injury. Most bowlers at some point have experienced knee, elbow or wrist pain. Using a brace on your knee or elbow while bowling gives extra support when it's needed and can help you avoid injury. A wrist guard is in order for anyone who bowls more than twice a week and is experiencing wrist strain. Try a few styles and see which is best for you. Using sports braces is also useful for people who have recovered from an injury. This method tends to avoid re-injury more than rehabilitation itself.
3. Pump Up Your Bowling Muscles
In the off season, you may want to start a training program that includes a good balance of cardio and muscle strengthening exercises. Pay special attention to leg and thigh muscles and back, shoulder and arm muscles. Strengthening your back and shoulder muscles make it easier for your body to handle the stress created from throwing a 16-pound ball 21 times a game. To gain hand strength, use a pair of hand grippers. The cardio work is great for anyone, including bowlers, and should include a brisk walk on the treadmill. Be sure to check with your doctor though, before starting any new sport or workout program.
4. Listen to Your Body
If you experience pain after going to the lanes, pay attention. Your body tells you something with every stiff joint and every aching muscle. Listen to your ligaments and you are less likely to overdo it.
5. Do a Pre-Stretch
Lifting a 16-pound ball and sliding all your weight on one foot down the lane without warming up first is a recipe for disaster. Do gentle stretches to stretch out your hamstrings and shoulders especially, and take the time to warm up your throw.
Member Comments