Besides all the mental and physical benefits, bowling comes with its fair share of risks of getting injuries. Your shoulder is one of the body parts that coordinates with other body parts as you bowl. So the possibility of having shoulder pain is not zero.
Whether you’re bowling seasonally or professionally, it is important to be aware of the most common physical injuries associated with bowling activities. And, yes, you should know how to prevent and treat them. This article will explore anything related to shoulder pain in bowling. So if you have a certain pain in your shoulder after bowling, welcome, my friends. Stay tuned, my folks!
Why does your shoulder always pain after bowling?
As you bowl, your shoulder experiences fast swinging motion repeatedly. When you play for a long time your shoulder goes through frequent and unbalanced motion. You need to carry a 16 lbs heavy bowling ball every time you throw the ball. To release a ball successfully, you need to pick it up, take the approach steps while holding it in your hands, and then swing the ball backward, and then let it fall to the downswing, and finally, release the ball with a smooth follow-through. So you see, a lot of things are happening, all at once. While you are doing these, it is impacting your shoulder. And that’s, my friends, how you get pain in your shoulder.
Due to frequent and repetitive shoulder movements, you are likely to put a strain on the connective tissues of your shoulder. Although it might feel like a normal pain at first, with time, it can get worse and you will end up developing shoulder tendonitis. If you have not trained your shoulder to deal with movements involved in bowling, the result could be anything from minor to extreme pain.
How to get rid off the shoulder pain?
Do you have an existing pain in your shoulder? Then it’s time you do something about the shoulder pain before it gets worse.
1. First and foremost, try to identify the severity of your pain. How bad does it hurt? Can you not even move your hands? If your shoulder pain has made your lifestyle difficult, you probably should seek medical attention. Prescribed painkillers and other advised methods can help you relieve the pain.
2. If your shoulder pain has not reached tendonitis level, you might be able to cure it yourself. Start with applying a hot water bag on the area of the shoulder. Using heat in the affected area will significantly reduce the pain. If you love to take swarm baths, try to submerge your shoulder and consider it as moist heat therapy.
3. You can also try the icing method to lower your shoulder pain. Just get an ice bag and place it on your shoulder and see the pain disappear.
4. One of the best ways to get rid of shoulder pain is to not bowl for a while. Since time heals all wounds, give yourself some time off and you will see that your pain will gradually go away.
Shoulder exercises for bowling—
Prevention Prevention is always better, no one can tell me otherwise. If you don’t want to injure your shoulder in the first place, you can perform some of these shoulder exercises that will ease your bowling experience.
Stretches
Stretches act like a charm if you want to avoid any kind of physical pain. One of the best ways to keep yourself free of injury is doing shoulder stretches to keep your muscles flexible. As long as your shoulder muscles are flexible and active, there is a low chance of pain. Here are my top three stretches for bowlers.
Chest Expansion
As the name suggests, this involves your chest. This particular stretch helps loosen up the tight muscles and most importantly, it can enable proper posture. This isn’t talked about enough, but you also need great posture when bowling besides walking or sitting.
To perform chest expansion stretch, first, stand still and straight. Now, take your arms behind you, slightly pull and interlock them. Once you do that, slowly pull your chest up/forward. That’s when you will feel a pull in it, very slightly. So how long should you hold the stretch? Hold it for 10 seconds and then let go. And how many times should you repeat it? Well, 8 to 10 times should be good enough.
There’s something you should remember. Do not pull your shoulders up on a higher level. Also, do not arch or bend your back while stretching. What will happen if you do it wrong? You will just strain your back muscles and shoulder which can make your pain worse.
Seated Twists
While standing twists help you get flexible, seated twists help you enhance your spinal mobility. I recommend bowlers of all ages to perform this simple stretch before their practice or big day. Seated twists are the best precaution you can take to prevent shoulder, back, and lower back injuries. Moreover, the stretch will make your shoulder muscle soreness go away.
To perform this stretch and get the best result, you need to sit on the floor. Keep your legs straight out at the front. Now, put your hands behind your back and use them to support your upper body. Now, place your left leg bent and crossed over your right leg. Once you do that, use your right elbow and twist your upper body to the left. Now, put your elbow on your right knee and keep steady for 10 seconds. After 10 seconds, let go and continue to do it with your right leg.
Massage Therapy
Have you ever gotten a massage before? If you did then you know you feel relaxed and light after getting the massage. I understand it is not possible to go to the spa and get a massage every now and then, but you can actually do it yourself at home. Just get yourself some massage tools and stay fit when you bowl.
Conclusion
Bowling with safety is your number one priority. The rest comes next. Hurting your shoulder is one of the worst pain to deal with. Not only it will ruin your mobility, but also bring disaster to your lifestyle. So be protective of your shoulder as you roll down the bowling ball. Good luck and catch you later, my friends!
Passionate Bowler and Bowling Enthusiast
Jess Pinelli is a dedicated bowling enthusiast with a deep love for the sport that spans over 6 years. With numerous strikes, spares, and a few gutter balls under hes belt, he has honed his skills on lanes across the country. Pinelli’s journey in the world of bowling has been a remarkable one, from casual weekend games with friends to competitive league play and even a few local tournaments.
Driven by her passion for the game, Pinelli decided to channel her expertise and knowledge into the digital realm, becoming a prolific author on this bowling website. She’s your go-to source for everything bowling-related, from mastering the perfect hook to choosing the right bowling ball and even navigating the world of bowling etiquette.
When she’s not busy writing informative articles or reviewing the latest bowling gear, you’ll likely find Pinellis at her favorite local bowling alley, helping newcomers improve their game or enjoying some friendly competition with fellow bowlers. She firmly believes that bowling is not just a game but a community, and she’s committed to fostering that sense of camaraderie both online and offline.
