1. Stretch It Out
The first and primary way to avoid injury while doing any sport, bowling included, is to make sure your body is properly conditioned. To prevent shoulder injuries while bowling, be sure you stretch before and after league play, as well as after practice. Simple arms and shoulder stretches, like the cross arm stretch and behind the head stretch, are great ways to get your shoulders loosened up for league time. Take the time to build your muscles during the season with shoulder presses or free weights. Building these muscles enables better control on the ball and back swing as well. This type of conditioning also tends to improve your score as well. So, get closer to that elusive 300 game by warming up, cooling down and building up your body.
2. Don't Wait
If you suspect an injury to your shoulder, don't wait. Talk to your doctor before a slight injury becomes a big problem. Because of the nature of bowling, repetitive injuries are common and taking care of the injury to your shoulder while it's small will limit your chances of tendonitis, or possibly even a torn rotator cuff. Be on the lookout for pain before league play or practice that becomes better after a game or two, and also, pain that occurs after you've bowled a game. You should have any dull ache or stabbing pain looked at immediately to avoid a bigger problem, possibly requiring physical therapy, drugs or surgery.
3. Weight Your Options
The weight of a bowling ball puts a lot of strain on your body, especially your shoulder. Be sure you ask your coach what type of ball you should be throwing and what weight is appropriate for your ability. Not everyone can or should throw a 16-pound ball. Many great players throw a 15-pound ball, and it is possible to roll a strike with a lighter ball. It is also easier to control a ball with less weight;another reason to consider a lighter verses a heavier ball. Make sure to have it drilled by a professional. You shouldn't leave the intricacies of measuring and drilling to exacting specifications to the discount store clerk.
4. Switch Sports
Taking a break from bowling gives your body a time out on some of the repetitive motions and the shoulder injuries related to those 21 throws a game. Go for some brisk walks or take up biking for the summer months. Give your shoulder a break and you may limit your risk of a repetitive injury.
