Bowling is a recreational sport that many people of all ages enjoy, and that offers a unique blend of fun and competition.
Just like any physical activity, bowling carries its share of risks and potential injuries. The repetitive motions and demands of bowling can lead to bowling injuries. Understanding how to be safe on the lane is essential to ensure an enjoyable experience.
In this article, we will look at some common bowling injuries and how to avoid them so you can keep rolling without interruption!
10 Common Bowling Injuries
Here are the most common bowling injuries people often fall into:
1. Elbow Tendonitis
Elbow tendonitis is one of the most common injuries in bowling. It occurs when the tendons around your elbow start getting inflamed and irritated. It makes even doing the simplest things, like picking up a cup of coffee, achy.
Your elbow is a hardworking pivot point that acts as the middleman between your wrist and shoulder to help guide the ball smoothly toward the pins.
The repetitive motion of the tendons on the elbow inflames them if strained or overused, resulting in elbow tendonitis.
This is not a big injury. It’s more of a nagging discomfort that can put a hitch in your bowling game.
Make sure to use a bowling ball that feels comfortable and fits well in your hand. Additionally, work on your technique as you aim for a smooth release without putting unnecessary stress on your elbow.
2. Shoulder Tendonitis
The shoulders play an important role in bowling. They are the guiding course of your arm as you aim for the perfect strike. However, repetitive motions can bring a hiccup to this well-choreographed routine.
Within your shoulder, there is a collection of muscles and tendons known as the rotator cuff. They work together to keep your movements and your shoulder joint stable.
However, relentless repetition of bowling swings can make these tendons feel irritated and inflamed.
Shoulder tendonitis might start with subtle pain, like a vague ache, deep within your shoulder, but it can quickly escalate to a more noticeable discomfort, especially when you are on the lane in action.
Similar to a strained muscle after strenuous exercise, shoulder tendonitis is your body’s way of saying you need a moment to rest and recover.
Always remember the vital role your shoulder plays in your next bowling game, and treat it with kindness!
3. Wrist Tendonitis
Wrist tendonitis is the swelling of the tendons connecting muscle to the bone in the wrist. It is caused by repetitive stress on the tendons.
In bowling, your wrist is the joint that connects your hand to the bowling ball. It allows you to make that smooth throw. But sometimes, repetitive bowling motions can lead to wrist tendonitis.
The tendons on your wrist play a crucial role in translating your intentions into a well-executed bowling move. The tendons, however, get inflamed and irritated when overused. They will send signals of discomfort your way.
To prevent this discomfort, choose a bowling ball that fits well in your hand and is comfortable. Adopting a release technique that reduces strain on your wrist can also be a game changer.
Consider giving your wrist a rest, listen to its cues, and you will be back to those spares and strikes in no time.
4. Posterior Ankle Impingement
Posterior ankle impingement is usually characterized by posterior ankle pain. Your ankles are the sturdy foundation that supports every move in the alley.
As you glide toward your target and set up the stage for a smooth throw, your ankles provide the perfect stability.
The intricate mechanics of bowling could, however, lead to posterior ankle impingement, which can certainly hobble your bowling game.
Posterior ankle impingement occurs when the tissues at the back of your ankle get compressed or pinched during certain movements, such as repetitive actions or even awkward font positions like the ones bowlers require during the approach and release.
As a bowler, posterior ankle impingement is a great reminder to be mindful of your approach to the alley footwork and to choose the perfect shoe to avoid unnecessary strain.
5. Patellar Tendinopathy
Patellar tendinopathy is an injury to the tissue that connects the kneecap to the shin bone. The patellar tendon helps the muscles extend the knee.
This injury has some common symptoms, such as knee swelling pain, and stiffness, and it is usually self-diagnosable.
This condition is also referred to as the “jumper’s knee” because it usually affects athletes who engage in activities that involve jumping and quick direction changes. These are also the dynamic motions in bowling.
Patellar tendinopathy can disrupt your bowling game. Your knees are the resilient pillars that support your movements in the bowling alley.
As you approach the lane, they bear the load and ensure there is stability and balance for a perfect throw.
The discomfort can start small and escalate even after wrapping up your game. Your knees deserve attention and care.
Be mindful of your stance and how you distribute your weight during your throw to avoid overloading the patellar tendon.
6. Lower Back Pain
Most bowlers, especially the young and fast ones, experience some kind of lower back pain or stiffness after or during bowling sessions.
The dynamic movements of bowling can sometimes lead to discomfort in the lower back. Your lower back is the supportive foundation for your bowling endeavors.
Lower back pain is like a subtle warning that occurs when the muscle ligaments in your lower spine become strained or irritated.
The discomfort appears after you have spent time in the alley, and it can range from a dull ache to a sharp twinge.
If you find yourself dealing with lower back pain, it’s important to respond with care and address it promptly.
Give it the rest it deserves, ease the discomfort with ice or heat, and don’t hesitate to seek guidance from healthcare professionals.
7. Lumbar Strain and Sprain
Muscle strains are some of the most common back injuries. Strains and sprains are mostly the result of excessive demands on the back. Bowling injuries, to be specific, can cause the soft tissues to stretch too much.
Bowling is a game of motions and many movements. These motions can sometimes lead to lumbar strain and sprain.
Your lower back, as your supporting pillar of bowling prowess, is the anchor that provides power and stability as you approach the lane.
Lumbar strains and sprains are soft tissue injuries that can easily affect the spine’s supporting structures, which are the muscles, tendons, and ligaments.
This injury occurs when the muscles in your lower back are overstretched or torn due to sudden movements or repetitive stress.
With lumbar strain and sprain, ensure you incorporate exercises that strengthen your core and muscles; this helps reduce the risk of discomfort significantly.
8. Bowler’s Thumb
Bowler’s thumb occurs when you exert excessive pressure on the ulnar digital nerve of the thumb. Bowling, as a physical activity, can incite more damage to the nerve affected if you don’t discontinue.
Just like the name states, a bowler’s thumb is an injury caused mainly by bowling. It can occur when a player spins the ball too much, or the hole in the bowling ball is tight-fitting.
As a bowler, your thumb is an essential connection between you and the bowling ball, and it allows you to control the ball’s direction. Having a bowler’s thumb can impact your grip and ability to play.
The skin on your thumb becomes calloused and irritated, and it even develops painful cracks due to friction and pressure from gripping the ball.
If you want to prevent a bowler’s thumb, be mindful of how you hold the ball and ensure the fit of the thumbhole is perfect.
You also use protective thumb tape and moisturize the thumb regularly to avoid discomfort.
9. Carpal Tunnel Syndrome
Carpal tunnel syndrome is a condition that occurs when the median nerve, which is one of the major nerves in the hand, is compressed as it runs through the wrist.
As you release that powerful throw, your wrist guides the movement of your hands. This condition can unexpectedly affect your throw and grip during bowling.
Repetitive motions or awkward hand positions will irritate the median nerve on your wrist. Some symptoms of this condition include:
- Weakness
- Numbness
- Tingling
- Discomfort
Carpal tunnel syndrome is a subtle reminder to prioritize your hand health. Consider the fit of the bowling ball, your grip technique, and the amount of pressure you exert on the wrist to avoid any discomfort in the alley.
This condition gets worse with time, and if not treated, it can lead to permanent hand damage.
Take care of your hand if you find yourself dealing with carpal tunnel syndrome. Give your hand the rest it deserves, make the necessary adjustments, and soon, you will be back on the lane with a renewed focus on maintaining hand health.
10. Thumb Pain
In bowling, thumb pain can be caused by several factors like releasing the ball badly, putting too much stress on your thumb, or if the ball doesn’t fit well and needs to be redrilled.
After a bowling game, a little skin tenderness or rawness is usually expected. This is completely normal because your thumb has been put through repetitive friction.
Your thumb helps you connect directly with the bowling ball, and it allows you to control the ball’s accuracy and movement.
If you want to prevent thumb pain during bowing, consider the following:
- Be mindful of how you grip the ball.
- Ensure a comfortable fit of the thumbhole.
- Use protective thumb tape.
- Rest.
Most people don’t realize how easy it is to damage the small bones and tendons when bowling. It is important to take care of thumb pain to prevent dysfunction and permanent damage.
How Do You Avoid Bowling Injuries?
The following are some things to consider to avoid bowling injuries.
- Warm-up: Just like any physical activity, it is crucial to warm up your body before bowling. Prepare your muscles for the game with stretches that target your shoulders, wrists, legs, and back.
- Using protective gear: Gear such as wrist support or finger tape helps reduce stress on your joints.
- Rest and recover: Always listen to your body! Take a break if you feel pain or discomfort, and allow your body to recover.
- The right bowling ball: Ensure the ball you are using has the appropriate weight to avoid straining.
- Fitting equipment: Your bowling shoes should provide traction to avoid slipping, and the thumbhole should fit perfectly to avoid unnecessary injuries.
FAQS
What Is the Most Common Injury in Bowling?
A bowler’s thumb is the most common bowling injury that almost every bowler gets. The discomfort arises from repetitive gripping and releasing the bowling ball. This can lead to inflammation and irritation in the thumb area.
How Bowling Is Good for Your Health?
Bowling is not only a recreational activity but also offers a range of health benefits like:
Muscle engagement.
Physical activity like walking and swinging.
Stress relief.
Social interaction, whether competing with friends or strangers.
Enjoyment.
Stretching and bending involved can enhance flexibility.
How To Alleviate Shoulder Pain During Bowling?
To alleviate shoulder pain during bowling, ensure you stretch. Stretching helps keep your muscles flexible and strengthens your shoulders.
Conclusion
Bowling, as a physical activity, involves many injuries, but being knowledgeable about them and how to prevent them is a priority.
Bowling injuries should never be the uninvited guest that disrupts your game experience.
Choosing the right equipment, maintaining sound technique, and nurturing your well-being can help minimize the risk of injuries and discomfort on the lane.
With all these strategies, you can confidently step onto the bowling lane and get ready to roll those strikes while prioritizing your well-being and safety.