Common Bowling Injuries: Causes, Prevention, and Treatment

Bowling is a harmless hobby – a fun, low-impact activity for all ages. But make no mistake – bowling can lead to painful and debilitating injuries if you’re not careful. As an avid bowler, I’ve seen many teammates sidelined due to overuse injuries caused by improper form, technique, or simply bowling too often without rest.

In this comprehensive guide, I’ll cover the most prevalent bowling injuries, their causes, how to prevent them, and the best treatment options available. My goal is to educate bowlers on protecting their bodies so they can enjoy this wonderful sport for years to come. Let’s dive in!

Common Bowling Injuries

Thumb Injuries

The thumb is one of the most abused parts of a bowler’s body. It’s constantly jammed into tight holes and contorted into unnatural positions to grip and release the ball. Over time, this repetitive stress can lead to many painful thumb injuries.

Bowler’s Thumb

One of the most notorious thumb ailments is the bowler’s thumb. This condition involves inflammation, irritation of the tendons, and swelling of the thumb joint. It’s caused by the constant rubbing of the thumb against the inside of the bowling ball hole and repetitive bending of the thumb during the backswing and release.

Bowler’s thumb causes sharp pain at the base of the thumb that worsens when gripping a ball. The thumb joint may become tender, stiff, and lose range of motion. Gripping power diminishes substantially.

This injury can be prevented by using a properly fitted bowling ball with adequate clearance for the thumb. The hole should allow slight wiggle room without being loose. Employ proper thumb position by keeping the thumb straight and relaxed rather than angled or bent. Take periodic rests during games to allow the thumb to rest, and avoid marathon bowling sessions whenever possible.

Thumb Stress Fractures

Another common thumb injury is a stress fracture. Tiny cracks and complete breaks can occur in the delicate thumb bones from repeated trauma. These minor fractures emanate from the joint where the thumb meets the palm.

Stress fractures occur after excessive games where the thumb is continually snapped out of the ball with excessive force. Pain and tenderness concentrate on the thumb joint. Gripping a ball becomes difficult. Swelling and bruising may occur.

Prevent thumb stress fractures by using proper fit and release techniques. The ball should be fitted to avoid excess pressure points on the thumb. Additionally, avoid ripping the thumb out of the ball at an angle. Let it release gently in a straight, relaxed manner. Slowly build up bowling frequency rather than jumping into marathon sessions to condition bones.

Wrist and Elbow Injuries

The wrist and elbow absorb tremendous strain during the bowling approach, backswing, release, and follow-through. Poor technique paired with overuse can lead to painful inflammations and long-term damage.

Bowler’s Wrist

Bowling can lead to a bowler’s wrist, which involves pain and inflammation of the tendons along the thumb side of the wrist. It’s caused by improper release motions that tweak the wrist sideways or torque it too aggressively. Old injuries like sprains and fractures that didn’t heal correctly also contribute.

Patients report aching, burning discomfort on the thumb side of the wrist, especially when gripping a ball. Swelling along the tendons may occur along with reduced wrist strength and flexibility. Pain often persists for hours after bowling.

To prevent the bowler’s wrist, employ proper wrist position and release technique. Keep the wrist straight and relaxed through the swing rather than cocking it sideways or bending it too far forwards or backward. Use a wrist brace or tape for support if prior injuries exist. Take anti-inflammatory medications as needed for pain relief.

Tennis Elbow

Bowlers can also suffer from tennis elbow – a painful condition caused by overuse and strain of the tendons attaching to the bony lump on the outside of the elbow. Pain radiates from this bony epicondyle, caused by repeated twisting motions and improper arm mechanics when bowling.

Tennis elbow sufferers experience a burning ache around the elbow joint, especially when making a fist or gripping objects like a bowling ball. The outer elbow area is tender to touch. Strength declines gradually over time.

Practice impeccable form to avoid tennis elbow. Keep the wrist straight and the elbow close to the body during your swing. Build up arm strength gradually over several weeks instead of bowling full games daily right away. Take breaks between games. Wear an elbow brace just below the hurting elbow for support during play.

Shoulder Injuries

The shoulders endure tremendous strain during the powerful rotation required for a proper bowling release. Poor mechanics and overuse can lead to rotator cuff injuries, tendinitis, bursitis, and even torn labrums requiring surgical repair.

Bowlers often suffer from shoulder impingement, where rotator cuff tendons get pinched and inflamed in the narrow shoulder socket. This causes pain during overhead motions like bowling. Muscle imbalances and fatigue can worsen problems over time.

Prevent shoulder injuries by building balanced shoulder strength. Perform external rotation exercises to strengthen and stabilize the joint. Use proper technique – keep the bowling arm close to the body rather than flung outward. Avoid muscling the ball; let gravity and momentum power your roll. Take ample rest breaks to allow shoulder recovery between games.

If shoulder pain persists, visit a physical therapist or sports medicine doctor for targeted treatment. Anti-inflammatories, steroid injections, and surgery may provide relief when more conservative measures fail.

Lower Back Injuries

The lumbar spine endures enormous loads during the bowling approach and release. Poor posture, core weakness, and overuse can lead to painful sprains, strains, and even disc injuries.

Bowlers often suffer from lumbar muscle strains and spasms leading to spasmic back pain. Meanwhile, disc injuries cause numbness, tingling, and radiating leg pain from compressed spinal nerves.

Maintain proper posture and alignment to avoid back miseries. Build core strength to stabilize the spine during dynamic bowling motions. Take regular rest breaks during play. Avoid marathon all-day bowling sessions to give the back ample recovery time. Use over-the-counter pain relievers as needed for symptomatic relief. Physical therapy exercises can also help strengthen the core muscles supporting the back.

Knee Injuries

The knees absorb significant pounds of pressure during the bowling approach and abrupt stops upon ball release. Improper body mechanics, quick stops, and torque on the knee joint results in damage to the ligaments, cartilage, tendons and other structures.

ACL and MCL tears are common knee injuries in bowlers, causing instability and fragments of loose cartilage floating within the joint space. Landing awkwardly from jumps and improper slides during the approach commonly contribute.

Prevent knee injuries by bracing at-risk knees during play. Adjust technique and foot positioning to avoid torque on the joint. Strengthen and stretch quadriceps, hamstrings, and glutes for added knee support. Avoid planting and twisting. Use anti-inflammatory medication as needed for pain relief. See an orthopedist promptly if swelling, locking, or instability arises.

Ankle and Foot Injuries

The ankles and feet sustain enormous pressure during bowling releases and abrupt stops. Ankle rolls and foot problems like plantar fasciitis, capsulitis, bunions, and neuromas frequently arise.

Bowlers often roll their ankles when landing awkwardly from an approach jump. Plantar fasciitis causes stabbing heel pain from repetitive shock and strain on the ligament spanning the arch. Forefoot issues emerge from jamming feet into tight shoes.

Wear bowling shoes with quality arch support and ankle bracing. Replace shoes regularly to maintain support. Use custom orthotics if necessary. Tape vulnerable ankles before play. Take care when landing from approach jumps. Allow proper recovery between games to avoid overtaxing feet.

Hamstring and Quad Strains

The hamstrings and quadriceps endure significant strain when bowling. Adequate flexibility, strength, and balanced muscle development are key to avoiding painful strains.

Bowlers often strain a hamstring or quad muscle when these muscles are weak, tight, or imbalanced compared to the opposing muscle group. During the approach, sudden starts stops, jumps, and slides place tremendous stress on these muscles. Strains range from mild to complete tears requiring surgical repair.

Prevent strains by thoroughly stretching before bowling. Strengthen quads and hamstrings in the gym using isolated exercises for balanced development. Maintain proper conditioning with regular training rather than just intermittent bowling. Hydrate adequately during play and avoid going bowling when muscles feel tight or fatigued.

Blisters and Calluses

Bowling can shred your fingers if you don’t take proper precautions. Repeated friction leads to blisters and calluses on the fingers inserted into the bowling ball. Over time these lead to pain, tearing, cracks, bleeding, and even infection.

Use proper tape and second skin bandages on at-risk fingers to avoid shredding. Wear fingertip guards on the bowling hand fingers to protect from friction. Sand down and shave calluses periodically to avoid further buildup. Let blisters fully heal before bowling again. Apply antibiotic ointment daily to prevent infection in torn blisters and calluses.

Less Common Bowling Injuries

While the above covers the major hot spots, bowlers can suffer other acute injuries too. A few include:

• Annular pulley tears in the fingers
• Ulnar collateral ligament tears in the thumb
• Fractured or dislocated fingers jammed into balls
• Torn hand tendons from getting fingers stuck in balls
• MCL knee tears from abrupt stops and torque
• Meniscal cartilage tears causing knee locking, popping, swelling
• ACL tears causing knee instability
• Hip bursitis and tendinitis from repetitive motion
• Sciatica and disc herniations in the low back

Treating Bowling Injuries

Treatment for bowling injuries depends on the severity, location, and type of damage involved. Here are some general treatment guidelines:

• Rest. Take a break from bowling to allow injuries to heal. Use slings, splints, or braces to immobilize the injured area if needed.
• Ice. Apply ice packs to injured areas for 15-20 minutes daily to reduce pain and swelling.
• Medication. Over-the-counter NSAIDs like ibuprofen and naproxen can ease inflammation and pain.
• Physical therapy. Specific PT exercises can rehab injuries and build supporting muscle strength.
• Bracing/taping. Braces and athletic tape provide extra support to weakened joints during activity.
• Injections. Cortisone shots can relieve inflammation from tendinitis and bursitis.
• Surgery. If conservative treatments fail, surgery repairs torn ligaments, cartilage, tendons.

Preventing Bowling Injuries

While bowling injuries cannot always be avoided, proper precautions go a long way in prevention:

• Use proper mechanics and form. Get coaching if necessary to prevent problems.
• Build balanced strength with cross-training exercises—target at-risk muscles.
• Use properly fitted equipment like balls and shoes. Replace when worn.
• Warm up muscles before bowling with light activity and dynamic stretches.
• Stretch thoroughly after play while muscles are still warm.
• Take breaks between games and avoid marathon sessions to rest muscles.
• Listen to warning signs like pain and fatigue and stop before injury occurs.
• Tape or brace vulnerable joints like wrists and ankles during play.

FAQs About Bowling Injuries

Q: What are the most common bowling injuries?

A: The thumb, fingers, wrist, elbow, shoulders, and lower back enduring the most damage from strain and improper mechanics. Knee and ankle sprains are also very common.

Q: How can I prevent wrist pain when bowling?

A: Use proper technique – keep the wrist straight and relaxed rather than bending it unnaturally. Tape the wrist or wear a brace for support. Take regular rest breaks during long sessions.

Q: Should I use a thumb brace?

A: Thumb bracing can help if you have a prior injury or chronic pain from bowling. Otherwise, improving fit, technique, and strength may suffice.

Q: What exercises can I do to prevent shoulder injuries in bowling?

A: Focus on external shoulder rotation using cables, light dumbbells, or resistance bands. Keep chest muscles flexible. Avoid heavy pressing.

Q: How long should I rest for a bowling injury?

A: It depends on severity – mild strains may resolve after a few days rest, while serious tears require extended rehab. See a doctor if the pain persists beyond a few weeks of rest.

Conclusion

Bowling may seem tame, but it can wreak havoc on the body if you aren’t cautious. Arm yourself with knowledge of the most common bowling maladies, causes, and prevention strategies. With proper precautions, bowlers can enjoy improved performance while avoiding injury pitfalls. Implement healthy habits like strength training, stretching, bracing, and taking breaks. Remember warning signs of overuse or improper mechanics. Stay proactive with your health and enjoy bowling for many pain-free years!