Many beginner bowlers think that bowling is a relatively safe sport, mainly because there’s little direct physical contact and strenuous activity involved. But this is far from the truth! Bowling is a sport, too, so its players will encounter their share of injuries including those in the knees – ask any player at Main Event and you will realize the truth behind it.
The knees, among the largest joints in the body, have a high level of passive stability and strength, thanks to their ligaments and capsules. But when these parts are subjected to extreme pressure, these can become injured. The extreme pressure usually comes from the isolation of certain muscles over the others, as is the case when bowling.
Fortunately, you can reduce your risks of knee injuries by keeping these tips in mind.
Wear Protective Gear
You may think that a knee brace will cramp your style, so to speak, but it will actually improve your style – and your scores – and protect your knees. A knee brace keeps your kneecap and ligaments in place and, thus, reduce the risk of sprains and strains to the knee. It’s also useful in improving flexibility and control while bowling, two aspects that can make a difference in your game.
Be sure to wear the right pair of bowling shoes. You should find a pair that fits your feet well from your heels to your toes. Your feet will not only be supported but you will also be able to glide well that, in turn, will reduce the physical stress on your knees.
Stretch Your Body
Stretching exercises are a must in any sport including bowling for many reasons. Think of them as warm-up exercises that will boost circulation to your limbs, warm up your muscles and joints, and prepare your body for the physical rigors ahead.
Even simple stretching exercises will make a difference in your game. But if you want to take it up a notch higher, you should also engage in strengthening exercises, preferably bodyweight movements.
Squats, which will strengthen your quadriceps and knees, are highly recommended.
- Stand with your feet about shoulder-width apart.
- Lower your body to the ground. Think about sitting down on a chair.
- Hold the squatting position for five seconds. Breathe slowly.
- Return to the upright position and repeat another 4 times.
You should also be conscious about your bowling stance, particularly as it affects your knees. For example, you should bend your knees slightly before throwing the ball.