The Mercury E-dition

How to avoid bowls injuries with pre-match routines

LAWN bowls may appear to be a low impact, sedate game; but ask any bowler who has participated in a two or three day tournament and they will tell you that they feel the effects of the physical activity for a few days after play.

Injuries do occur - the most common being an accidental strike by a bowl being driven into the head, tripping when stepping onto the green or stepping onto a bowl and muscle or ligament damage from over exertion and the repetitive movement associated with delivering the bowl.

Shoulder, knee and muscular injury can be minimized through a regular pre-match warm-up routine that clubs need to promote with their members.

Start with a brisk walk around the green, half a metre outside the boundary slabs, which will relieve pre-match stress and promote cardio-vascular health; and then move on to stretching exercises to promote joint range of motion, elasticity of tendons and

prevent muscular strain.

Stretch the shoulder muscles by holding your arms straight in front of the chest and then opening them as wide as you can – repeat this 10 times.

Then stretch the neck muscles with 10 big nods – tuck the chin in and look down at your toes and lift your head slowly until you are looking up at the sky. Move onto shoulder - 10 forward and 10 backward shoulder rolls and then place both hands on one hip, turn the upper body to that side and hold for 10 seconds. Repeat this five times on each side.

Step forward with the right leg, keeping the left foot flat and lean forward as far as you can to feel a pull in the hamstring and calf muscles and repeat by stepping forward with the left leg. Repeat this three times on each leg.

To ensure you enjoy safe, injury-free bowling, make sure you use the correct technique for delivering your bowl - an incorrect delivery can cause strain and injury to the back and knees. Keep yourself well-hydrated during the game and prevent sun damage with a good sunscreen and head cover.

Physically fit bowlers are able to approach the game with a better mental attitude and enjoy their game to the fullest.

SPORT

en-za

2021-05-14T07:00:00.0000000Z

2021-05-14T07:00:00.0000000Z

https://themercury.pressreader.com/article/282089164656553

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