Bowls season is well underway, and many players are spending more time out on the green.
Whether you play competitively or socially, bowling involves much more bending, balancing and controlled movement than many people realise.
Over time, this can place extra demands on your knees, hips, back and shoulders.
Why do bowlers experience aches and pains?
The bowling action involves a combination of:
• Reaching and bending
• Weight transfer through one leg
• Balance and stability
• Repetitive movement patterns
If strength, flexibility or balance are reduced, it’s often these areas that start to feel the strain.
Improve Your Bowling Delivery: Physio Tips on Lunging Technique
A controlled, stable lunge is key to a consistent bowling delivery. Good technique can improve balance, efficiency, and reduce strain on your joints.
Why It Matters
During delivery, bowlers repeatedly lunge, balance on one leg, and return to standing. Poor control can contribute to:
• Knee discomfort
• Hip tightness
• Back strain
• Reduced stability
Tips for a Better Bowling Lunge:
1. Maintain Good Alignment
Keep your knee in line with your foot, hips level, and weight balanced over your front leg. Avoid letting the knee collapse inward.
2. Control the Movement
Lower into the lunge smoothly rather than dropping quickly. This improves balance, stability, and consistency.
3. Build Strength
Exercises such as lunges, split squats, step-ups, and sit-to-stands can help strengthen your delivery position.
4. Improve Balance
Try single-leg stands, controlled lunges, heel-to-toe walking, and core exercises to enhance stability.
5. Stay Mobile
Good hip and ankle mobility helps you achieve a comfortable, efficient lunge. Include stretches and mobility drills in your routine.
6. Address Pain Early
If you experience ongoing knee, hip, or back pain, seek advice early. Small changes to strength, mobility, or technique can make a big difference.
Putting It Into Practice
The accompanying video demonstrates key points to improve control, alignment, and stability during your delivery.
Need a little extra help?
If pain, stiffness or an injury is affecting your bowling, our physiotherapy team can help identify what’s causing the problem and provide advice, treatment and exercises tailored to you.
The aim is simple: helping you stay active and continue enjoying the activities you love.
We look forward to helping you stay active this summer.
Book a consultation with our team:
https://altrinchamphysio.co.uk/contact/
Or explore how we can help:
https://altrinchamphysio.co.uk/what-we-treat/
