Preventing injuries, your tips and ideas.

[Bendial]

Hi Guys,

I wanted to start this thread to learn more about what types of injuries are common in bowling, and what people can do to help prevent them. I'm just getting into bowling and have a pretty weak wrist from over a decade of daily computer use. I'm starting to think the ball I got may be too heavy and more than I can handle as I get some wrist pain sometimes and pain in my elbow and thumb/fingers from lifting it. Right now I'm telling myself that its just my body adjusting to the weight and if I keep doing it I will build up the strength to handle the ball, but if there's anything I can do to prevent injury I want to know about it.

On another note, what do people think about wrist braces? Do they help a lot, or will they just make my wrist weak from the brace compensating.

[ssclary]

The only issue/injuryI have is with my wrist/hand. I hurt it when I first went to a fingertip ball over a year ago. I was finally able to strengthen/rehab the wrist enough that I didn't need it. Then I hurt my wrist again when trying to improve on my swing. I am now wearing one again, ugh. I don't like wearing it, wish I didn't. I strictly use it to alleviate pain or minimize it. I get pain on the underneath side of my wrist/hand from the pinky to the arm. I also have pain in my hand near the index finger. I even get burning in my arm, usually caused by trying to flick the ball at release. The brace keeps my pain level low so I can practice and bowl league in the same week. I think once I get my form down I will be able to build up that muscle memory and eventually get rid of the brace, again.

[e-tank]

I tweaked my wrist from 2 finger bowling(with poor form im assuming). Now that i bowl with thumb in i havent had any issues since i switched over. Btw theres nothing wrong with wearing a wrist brace. I dont have weak wrists but i like how it keep my wrist in position so i dont have to worry about it and it also has grips are the fingers. Obviously if youre using a brace to cover up an injury thats something youll wanna check out.

[75lockwood]

I never really had issues with my wrist, but i have injured my left leg and both ankles on more than one occasion (a funny story involving doing a wheelies in a wheelchair leading to a concussion comes to mind), the best advice i can give is to always stretch before bowling, get the muscles warmed up and ready to work, also given it is a wrist issue a stress ball would be a great idea, when you are sitting around just squeeze the stress ball and exercise your wrist.

I wouldn't recommend a wrist brace at this point, for a new bowler coming into the sport it is normal for some soreness and discomfort, while a wrist brace could relieve this the wrist brace becomes a crutch and all that will happen is your wrist will become weaker. Wrist braces should be used by people who do to injury can no longer hold the proper position without it. I'd say work on it for a few months and if you are still experiencing soreness or even pain then by all means get a wrist support, but the better option is to simply strengthen the muscles you simply haven't been using.

[Bendial]

Is it safe to assume that the two-handed bowling technique would be a better approach if one is worried about wrist/hand/shoulder injuries?

[75lockwood]

Is it safe to assume that the two-handed bowling technique would be a better approach if one is worried about wrist/hand/shoulder injuries?

The complete opposite (from what I've heard) bowling with two hands imparts a lot more Torque on the body, which could end poorly for an unfit person.

unless of course you are talking about the two handed style used by small children and 90 year old lady's

[e-tank]

The complete opposite (from what I've heard) bowling with two hands imparts a lot more Torque on the body, which could end poorly for an unfit person.

unless of course you are talking about the two handed style used by small children and 90 year old lady's

I actually know a guy who works at my alley and bowling is a couple leagues who bowling two handed due to shoulder injuries. I guess he literally cannot bowl normally without pain. Hes one of the top youth bowlers in my state and has his own coach and everything so i guess its pretty legit. I could see how it could be bad for older people though.

[75lockwood]

I actually know a guy who works at my alley and bowling is a couple leagues who bowling two handed due to shoulder injuries. I guess he literally cannot bowl normally without pain. Hes one of the top youth bowlers in my state and has his own coach and everything so i guess its pretty legit. I could see how it could be bad for older people though.

I can see a shoulder injury being a good reason to switch from right to left hand, but if you are using that shoulder two handed i see no real difference to using two handed, now if he switch dominant hands and went to two hands that makes sense....

[e-tank]

I can see a shoulder injury being a good reason to switch from right to left hand, but if you are using that shoulder two handed i see no real difference to using two handed, now if he switch dominant hands and went to two hands that makes sense....

he has a problem with the backswing and since hes a real skinny kid im assuming he needs that back swing to get enough speed on the ball. So with two handed that allows he to be able to put enough speed and revs on the ball without having much of a backswing. These are all my assumptions though seeing as im not a doctor nor a bowling expert.

[75lockwood]

he has a problem with the backswing and since hes a real skinny kid im assuming he needs that back swing to get enough speed on the ball. So with two handed that allows he to be able to put enough speed and revs on the ball without having much of a backswing. These are all my assumptions though seeing as im not a doctor nor a bowling expert.

ok that makes a lot more sense lol, had a mental lapse there when i was thinking about shoulder motion of two vs 1 handed bowlers lol my bad.

[Zothen]

Here is a list of bowling injuries that all bowlers including pros suffer from: Back & hips,knees,shoulders,wrist.

The back is the biggest issue as you are constanly twisting & bending to a degree,which puts stress on the low back and hip flexor. Your knees take abuse as your constantly bending the knees and sometimes you miss step and plant to hard. Your shoulder joint,muscles & tendons take abuse if you have a large backswing(Rick Steelsmith & Mike Fagan)and finally your wrist takes abuse from constantly holding a 15lbs ball in a cup postion.

How do we prevent injuries? Excersize is key! Strong core helps back and yoga helps flexability. Simple streatches before bowling helps loosen joints & muscles and after bowling helps cool down joints & muscles. Wrist braces help prevent wrist injuries or use a glove with a wrist stabalizer. A lower armswing helps prevent shoulder strain.

Zothen

[Greenday]

Most of my injuries is basically just tearing of skin on my fingers. Mostly my thumb, occasionally below the nail of my ring finger.

I did get a tumor in my thumb which I suspect was a result of bowling. The thumb basically protecting the nerve from damage.

[Rdmonster]

I had a numb thumb for a month or so....most likely due to improper form. It's much better now. I also have a bad left knee from years of golfing. I am now experiencing some wrist soreness...most likely from over use.

[J Anderson]

One of the most common injuries is the blister. I think that it is or was so common that many experienced bowlers think the blisters on their thumbs are part of the sport, like ringing 10pins and tripped 4pins. It really is an injury and is almost always caused by a poorly fitted ball.

Less common are injuries from the ball return, falling, and most rarely getting tangled with another bowler when proper lane courtesy isn't used. As for the ball return, the safest way to pick up the ball is with two hands, from the sides of the ball so that even if you're not paying attention your fingers can't get hit by a returning ball. Falls are usually cause by the approach being too sticky or too slippery. Its always a good idea to check the slide before committing to the first throw on a lane or after visiting the snack bar.

In general injuries can be caused by:
Poor fitting equipment
Not paying attention.
Lack of physical conditioning
Poor technique.

Injuries can be prevented by:
Having properly fitted bowling equipment
Situational awareness, Like checking to see if your shoe will slide
Keeping fit with emphasis on core strengthening and flexibility
Proper bowling technique.

[ArtVandelay]

Yeah.... Aside from those injuries already named, id guess the only other injuries occur if you cross the foul line. Hahahah

So, stretch well, and dont step over the line!

[Tampabaybob]

John, great answer. Think we need to start calling you Doctor John !!

[J Anderson]

John, great answer. Think we need to start calling you Doctor John !!

Too bad I faint at the sight of any blood that's not mine!

[GeoLes]

Sliding leg muscle tone is my issue. I am a stiff old man and must continually stretch to stay limber in final position. I spend a good amount of time working quads, hamstrings, glutes, abductors and adductors especially the left side. I can feel the difference when I have not stretched for a while. It's a challenge to get a low release.

[billf]

I am a stiff old man

Have you tried laying off the Cialis?? Just kidding. A good stretching program is good for all ages but you definitely notice it more as your body gets older.

[swingset]

Extreme movements, done enough, guarantee injury. It all starts and ends there.

If you have an unnaturally energetic release or approach, and you bowl long enough, you'll suffer for it. Somehow. When and how depends on your genetics, your build, your technique and your fitness (as well as your age).

The best way to avoid injuries is to adopt a more smooth, natural release and stay fit. I've been through injuries from bowling (elbows and wrists), and what fixed them for me was changing my release from aggressive to more natural (which admittedly slowed down my revs and hook), and getting my forearm and elbow stronger through fitness. I also make sure that my core and legs are in good shape so that knee, hip and muscle issues are not a problem. Staying limber is also paramount, stretching and even yoga can be a real benefit. Foam rollers are great for muscle release too.

[Hammer]

A lot of injuries are caused by bad technique. Thumb problems will be caused by putting a death grip on the ball with your thumb so your thumb will hang up when it reaches the release area. Another bad technique with the thumb is not letting the thumb come out at the release area. If the thumb is still in the ball when the hand starts turning the thumb is in trouble and will hang up. What will give you lower back trouble is when your forward swing is not close to your sliding foot but instead a foot away from it that will put strain on your lower back because it has to control the weight of the ball pulling on the outside of your body. If the swing is closer to your slide foot there is less strain on the lower back. So right technique will save a lot of body injuries. Take one or two lessons to correct technique problems. Your body will thank you.

[Tampabaybob]

Good advice from all, except for maybe Bills on quitting the Ciallis !! As we age (speaking from first hand knowledge) our bodies get rusty and it's a lot tougher to try and stay in shape. The best thing is to do some streching before bowling and try to loosen everything up. Not many of us 60+ year olds look forward to exercising or worse yet going to a gym. Just have to learn to take it slower and learn to pace yourself.

[J Anderson]

Good advice from all, except for maybe Bills on quitting the Ciallis !! As we age (speaking from first hand knowledge) our bodies get rusty and it's a lot tougher to try and stay in shape. The best thing is to do some streching before bowling and try to loosen everything up. Not many of us 60+ year olds look forward to exercising or worse yet going to a gym. Just have to learn to take it slower and learn to pace yourself.

Those of us over a certain age may have forget what we thought we knew about stretching and warming up. Back when I was in school, warm up was static stretches like touching your toes. Now sports trainers know that static stretches are best done after the muscles are warm, and that trying to stretch too far when the muscles are cold can cause injury instead of preventing it.

The best practice now is do 10 to 15 minutes of dynamic warm-ups like brisk walking, jumping jacks, arm swinging, etc. The static stretches are best left for when you're done bowling for the day.