Hip Injury Pain is aggravated by our age. The entire body weight is supported at the hip which is why it is prone to hip injury pain.
It is one of the largest joints in the body and we tend to place a large amount of weight on our hips. As we get older this can cause pain when we lift heavy objects, or pronate (lean forward slightly) as we climb stairs, vacuum carpets, or play sports such as ten pin bowling.
Even the seats in our cars tend to place our hips further back, putting a lot of pressure on our hips and in particular, the sacroiliac joint, along with our shoulders, elbows, hands and knees.
All this contributes to wear and tear, and eventually arthritis. I discuss the Hip Arthritis in my previous post. It’s no wonder our knees and hips are getting replaced nowadays.
Too Much Bowling Can Make Our Hips Sore
Hip injury pain from bowling is a common complaint. This is caused by the added weight pressure placed on the back and hip area when bowling. Several reasons play a part in causing the discomfort.
First, the walking motion in a slightly pronated posture. Second, we are holding and swinging a weight on one side of the body repeatedly over and over again. Third, we are sliding to a stop and then placing a twisting torque on the back and hip.
Add the ball weight, as we release the ball and follow through, and you create injury. By doing this, we keep the doctors, physical therapists and chiropractors busy trying to relieve the pain we cause ourselves.
One particular muscle in our bodies that can become very painful is the hip flexor muscle. This muscle connects the upper torso with the lower torso and controls all the movement that goes through our hips.
When we are younger this is not even hardly noticed as more than just a few sore muscles. But as we age this becomes a much more serious issue. The wear and tear on the body, along with age related changes, reduces the flexibility of our tendons, and cartilage. Also, our bones may not be as strong as we get older.
Sometimes, older bowlers may not have nearly the muscle mass they used to have and are weaker and may be using a ball that is too heavy. I have dropped the weight of my bowling ball from a 16lb ball, down to a 14lb ball over the last ten years, and I am glad I did. That alone made a huge difference in my aches and pains from bowling.
The amount of time we participate in the sport also helps to increase the problems, whether we bowl one time or bowl in several leagues during the week. More bowling makes us more prone to injury. It creates a lot more wear and tear on our bodies. The only way to decrease the risk of injury, is to warm up before you bowl.
Stretching is Vital to Prevent Injury
Stretching helps to warm up our tight cold muscles, and get them loose and ready for the activity we are about to perform. I like to stretch and do a series of warm-up exercises, that take about 20 minutes before I even leave home for the bowling alley.
But, when you have a sore hip, as you can see in the video above, you need certain exercises hip injuries require. This may take a couple of hours for you to properly prepare to put a sore hip or even a sore knee through a couple hours of bowling.
I have found that my range of motion is much better when I warm up first, and I feel less pain, and move much more freely.
Weight training is great for adding strength to our arms and legs. It helps to offset some of the problems of getting older, and keep the muscles used in bowling stronger.
In order to find out what exactly might be causing your pain you need to speak to your local pro shop and have them check your ball fitting.
Over the years your hands may have changed and poorly fitting balls can cause you to be off balance and contributing to your problems. A poor ten pin bowling technique, is another sure way to cause yourself painful problems.
Or, possibly you might have grip problems that are affecting your game. Have someone watch you bowl and see if any movements you may be doing, or poor bowling technique could be contributing to your problems.
Speak to Health Professionals
If you do have a hip injury and pain or back pain, see your doctor and have an X-ray or MRI to determine what exactly is the cause of your pain. In some cases it could be arthritis, and some treatments may be necessary to relieve your pain.
Painful joints are not much fun, and a few injections from the doctor can bring wonderful relief. I have had a few injections in my arthritic sacroiliac joint, and they do wonders for me. I think they help to allow us to continue to enjoy what we like to do, in spite of our bodies wearing out.
Exercises to reduce hip pain can help you to recover sooner and ease the discomfort. I like to take a warm bath in Epsom salts when I am feeling sore. It feels good and it loosens and softens the muscles before exercising and stretching.
Stay in Shape
I have also said I wear a back brace while I bowl to help protect my back and hip. I have a list of exercises I perform to keep my legs and arms stronger to help protect the joints in the elbow and shoulder as well, as my legs, knees and hip.
As I said, my routine takes about 20 minutes before I go bowling. I tend to do better because I feel warmed up when I get to the bowling alley. In doing this I firmly believe that I helped keep my hip joint in good shape. I also walk for 30 minutes in the mornings, 5 times a week, to aid in keeping my sacrum joint loose and less painful. Not to mention, help keep my hip joints and knees lubricated.
In bowling as any other type of sport, keeping fit and maintaining ideal body tone and weight makes all the difference in enjoying the sport and scoring higher as well. Be sure to find some exercises you like to do that make it possible for you to find your routine for stretching and staying fit, and you game will improve.
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