Sore Shoulder, Thumb or Back After Bowling? A Tennis Pro's Guide to League Night Without the Ache

I've taught tennis for more than 20 years, and every November a few of my players disappear on Tuesday nights. They haven't quit. They've joined a bowling league. Then on Wednesday morning they show up for their lesson rubbing their right shoulder, flexing their thumb, or bending over the ball basket like it weighs fifty pounds. "It's just bowling," they say. "How can it make me this sore?"

It makes you sore because you swing a 12 to 16 pound ball with one arm, from a deep lunge, three games in a row, the same way every time. Here's what I tell my players about why bowling leaves you sore, what to change on the approach, and what to do when you get home.

Why bowling makes you sore

A tennis racket weighs about 11 ounces. A bowling ball weighs 20 times that, and you swing it like a pendulum about 30 times a game. Three games is around 90 deliveries, plus all the times you pick the ball up off the return. That adds up, and almost all of it lands on one side of your body.

The soreness usually shows up in one of five places:

  • The bowling shoulder. The ball pulls your arm down and back on the backswing, and the front of the shoulder works hard to bring it through. If you muscle the ball instead of letting it swing, the shoulder pays for it.
  • The thumb, fingers and wrist. You grip the ball with two fingers and a thumb, and you hold it there for the whole swing. A ball with holes that are too tight, too loose or drilled too far apart makes you squeeze harder than you should.
  • The forearm and elbow. Trying to put a big hook on the ball by twisting your wrist at the bottom of the swing puts a lot of strain on the forearm muscles. It's the same forearm soreness I see from tennis players with a wristy forehand.
  • The lower back. You bend forward at release, carrying a heavy ball on one side. Do it 90 times and the lower back lets you know.
  • The front leg and hip. The slide ends in a deep, one-legged lunge. Your quad and glute on the slide leg hold you there while you balance. If you don't usually lunge, you'll feel it the next day.

The mistake I see most

The ball is too heavy. Somewhere along the way people heard "heavier hits more pins," grabbed a 15 pound house ball and went to work. A ball you can't swing smoothly makes you muscle it with the shoulder, grip harder with the thumb and bend your back to get it down the lane. The common rule of thumb is about 10% of your body weight, up to 16 pounds, but if you can't hold it out in front of you for a few seconds, it's too heavy for you right now. Drop a pound or two. Your scores usually go up, not down.

The second mistake is going from zero to three games every week. It's no different from a player who hasn't hit all summer and books a two-hour doubles match. Build into it.

7 fixes on the lanes

  1. Get the right ball weight. Lighter and smooth beats heavy and forced. See above.
  2. Get a ball that fits your hand. House balls are drilled for nobody in particular. If you bowl every week, a ball drilled for your hand lets you hold it with a relaxed grip. Your thumb should come out cleanly without squeezing or catching.
  3. Let the ball swing. Push the ball out on your first step and let gravity take it back and bring it through. Your arm is a rope, not a lever. Same idea as a relaxed tennis swing: the less you force it, the less it hurts.
  4. Keep your wrist firm, not twisting. Let your fingers come up through the ball at release instead of cranking your wrist around. If you want more hook, ask a pro shop or league coach to help you get it from your hand position, not from a wrist snap.
  5. Bend your knees, not your back. Get low with your slide leg so your back can stay fairly upright at release. Pick the ball up off the return with two hands and your legs, not one arm and a bent spine.
  6. Warm up before the first frame. Five minutes: arm circles, a few slow lunges, side bends, and some easy shoulder swings with your arm hanging loose. Then roll your practice balls at about half speed.
  7. Switch arms for the carry. Carry your bag with the other hand, or use a roller bag. Your bowling arm already did all the work.

What to do when you get home

This is the same short routine I give my tennis players after a match:

  • Keep moving a little. A short walk or some easy arm swings tonight beats going straight from the lanes to the couch.
  • Stretch the bowling side. Cross your bowling arm across your chest for 30 seconds. Then gently pull your fingers back with the other hand to stretch the forearm. Then a hip flexor stretch on the slide leg.
  • Open up the back. Lie on your back and hug your knees to your chest for 30 seconds, then let them drop slowly side to side.
  • Drink some water. It's easy to forget at the lanes.

My full version is the free 5-minute recovery routine. It works just as well after bowling.

What I use for the soreness

I'm biased here: I make a pain relief cream, so take this for what it's worth. Active 10 uses menthol, capsaicin and magnesium. It's for the temporary relief of minor aches and pains of muscles and joints associated with simple backache, arthritis, strains, bruises and sprains. That covers the "my shoulder and lower back are sore after league night" kind of soreness most bowlers are talking about.

  • Rub a small amount into the sore area, then wash your hands well, especially before you pick up your ball again. Keep it away from your eyes.
  • Don't use it on broken or irritated skin, don't wrap the area tightly, and don't use it with a heating pad.
  • The roll-on is easier for the shoulder and back, and your hands stay clean, which matters when you need a dry grip.

Always read the label for directions and warnings before you use it.

When to stop and see a doctor

Soreness that eases as you move and fades in a few days is normal. These aren't:

  • A sharp pain during a delivery, or pain that makes you stop bowling.
  • Swelling, or a thumb, finger or wrist you can't bend normally.
  • Numbness or tingling in your hand or fingers that doesn't go away after you bowl.
  • Back pain that runs down your leg.
  • Pain at night that wakes you up, or pain when you're resting.
  • Soreness that isn't better after about a week, or keeps getting worse.

If you have any of those, sit out a week and get it checked by a doctor or physical therapist.

The short version

Use a lighter ball you can swing smoothly. Get one that fits your hand. Let the ball swing instead of muscling it, keep your wrist quiet, and bend your knees, not your back. Warm up for five minutes, build up to three games, and carry your bag with the other hand. When you get home, stretch the bowling side and take care of the sore spot. Do that and you'll be ready for next week's league night, and for your next match.

See you out there.

More guides from a tennis pro

Darrin Cohen is a tennis pro with more than 20 years of teaching and the founder of Active 10.

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