Lawn Bowls Preventing Injury

Overview

Lawn bowls is a gentle, sociable sport played on a flat green, where players roll heavy bowls to get close to a small target ball. It is low impact and popular with people of all ages, especially older adults. Even so, injuries do happen. Most are caused by repeating the same movement (like the bowling action or the lunge), by slips and falls on the green, or by spending a long time in the sun. This article explains the common injuries in lawn bowls and, more importantly, how to avoid them so you can keep playing comfortably.

Yes. Lawn bowls is one of the safest sports, but minor injuries are common. Studies of bowlers most often report shoulder, elbow, back and knee pain, plus blisters, sunburn and the occasional fall. Serious injuries are uncommon.

Anyone who plays can be affected, but the risk rises with age, with how often and how long you play, and if you already have arthritis, poor balance or a previous injury. New players who suddenly do much more than usual are also at higher risk.

Symptoms

Common symptoms

• Aching or sharp pain in the front of the shoulder, worse when bowling or reaching
• Pain on the inner side of the elbow, sometimes called bowler's elbow
• Low back pain, often after repeated bending or lunging
• Knee pain, especially in the knee you lunge onto
• Soreness or stiffness in the wrist, hand or fingers from gripping and releasing the bowl
• Blisters, calluses or skin soreness on the fingers
• Muscle tightness or cramp in the calves and thighs
• Bruises, grazes or a sprained ankle after a slip or fall
• Sunburn, headache, tiredness or dizziness after playing in hot weather

Symptoms in children

• Children rarely play competitive bowls, but when they do, injuries are usually simple bumps and bruises from falls
• Sunburn and dehydration, because children may not notice they are getting hot
• Sore arms or shoulders if they use bowls that are too heavy for them
• Growing bones can be irritated by lots of repeated throwing, so keep sessions short and supervised

Symptoms in older adults

• Falls are the main concern, and can lead to broken wrists, hips or ribs
• Existing arthritis in the knees, hips or hands may flare up after play
• Dizziness or light-headedness, sometimes linked to medicines or to heat and dehydration
• Reduced balance and slower reactions make trips and slips more likely
• Thinner, more fragile skin means grazes and bruises are easier to get
• Heat exhaustion can come on quickly and may be missed

Causes

Main causes

• Overuse: repeating the same bowling action many times, especially with a heavy bowl or after a long break
• Poor technique, such as lunging too far or twisting the back instead of bending the knees
• Sudden increases in play, for example going from once a week to most days
• Not warming up before play, so cold, stiff muscles are asked to work hard
• Unsuitable footwear with poor grip or little support, leading to slips and falls
• Uneven or damp surfaces on the green, or obstacles around the edge
• Lifting and carrying heavy bowls bags, often with one hand
• Heat, sun and dehydration during long sessions or competitions
• Trips over bowls, mats or uneven ground at the club

Risk factors

• Being older, with weaker muscles and slower balance reactions
• Existing arthritis or joint problems in the shoulder, knee, hip or hand
• A previous injury in the same area
• Poor balance or a history of falls
• Low general fitness or doing little activity between games
• Medicines that cause drowsiness, dizziness or affect balance (ask your pharmacist about yours)
• Conditions such as diabetes or heart problems that make heat and exertion harder to handle
• Playing in very hot or humid weather without enough fluid

When to see a doctor

See a doctor urgently if:

• You cannot put weight on a leg, or a joint looks deformed
• You have hit your head and feel confused, sick or unusually sleepy
• You have back pain with numbness, weakness or tingling in the legs
• You feel faint, very dizzy, or unwell after playing in the heat
• A wound is red, hot, swollen or discharging pus
• You have chest pain, breathing trouble or a very fast heartbeat — call your local emergency number straight away

Book a routine appointment if:

• Pain that has not settled after two to three weeks of resting from bowls
• Shoulder, elbow, knee or back pain that keeps coming back each time you play
• Stiffness or swelling that limits your daily activities
• Repeated falls, or a feeling of unsteadiness you cannot explain
• You want advice on safe exercise, strength or balance work before returning to play

Diagnosis

A doctor or physiotherapist will usually diagnose a bowls injury by talking to you about how and when the pain started, what your play routine looks like, and then examining the area. They will look at movement, strength, swelling and tenderness, and may watch you do the movement that hurts. Most injuries do not need any scans.

Tests that may be done

• A physical examination of the shoulder, elbow, back, knee or foot
• Questions about your playing schedule, footwear, warm-up and training load
• A balance and walking check if you have fallen or feel unsteady
• Blood pressure and general health checks if dizziness or heat problems are a concern
• An X-ray if a fracture is suspected
• An ultrasound or scan (rarely) if the pain is not improving or the diagnosis is unclear

What to expect at your appointment

The appointment is usually short and straightforward. Your clinician will explain what they think is causing the pain, advise you on rest and safe activity, and may refer you to a physiotherapist for a tailored strengthening and technique programme. You may also be given exercises to do at home, and advice on returning to bowls in steps.

Treatment

Treatment depends on the type of injury but follows the same simple principles: let the sore area settle, keep gentle movement going, rebuild strength, then return to bowls gradually. Most people improve without any specialist treatment.

Self-care at home

• Rest the sore area from bowls for a short while, but keep gently moving it — complete rest for long periods usually slows recovery
• Use a cold pack wrapped in a cloth for 10–15 minutes at a time in the first couple of days after a knock or sprain
• Gradually return to play in steps, starting with short, light sessions and building up
• Do simple strengthening and balance exercises, ideally guided by a physiotherapist
• Check your footwear for grip, cushioning and support, and replace worn shoes
• Warm up for 5–10 minutes before play with gentle walking and arm and leg movements
• Drink water regularly and take breaks in the shade on warm days
• Ask your club coach to look at your technique, especially your lunge and follow-through

Medical treatments

Your doctor or pharmacist can advise on suitable pain relief for short-term use, and will consider your other medicines and health conditions before recommending anything. A physiotherapist can teach you exercises to build strength, improve your bowling technique and reduce strain on the shoulder, back and knee. For joint or tendon problems that do not settle, a clinician may discuss other options such as a referral to a specialist, targeted exercise programmes, or, in some cases, an injection given by a healthcare professional. Heat-related problems are treated by cooling down and replacing fluids. Always check with your doctor before starting any medicine, and never take more than the recommended amount.

When is surgery considered?

Surgery is rarely needed for lawn bowls injuries. It may be discussed if there is a significant tear, a broken bone that needs fixing, or severe arthritis that has not responded to exercise, physiotherapy and other treatments. Your specialist team would explain the benefits and risks and help you decide.

Living with this condition

You can usually keep bowls in your life while you recover — many players switch to shorter sessions, gentle practice without the full lunge, or a lighter bowl for a while. Pacing yourself, listening to your body and building up slowly are the keys. Plan around the weather, avoid playing at the hottest part of the day, and keep a water bottle and sun hat in your bag.

Lifestyle tips

• Stay generally active between games with walking, swimming or cycling to keep muscles and joints strong
• Add simple strength work for the legs, shoulders and core two or three times a week
• Practise balance exercises, such as standing on one leg while holding a stable support
• Wear supportive, flat shoes with good grip on the green
• Use a trolley or two hands for your bowls bag, and avoid twisting while lifting
• Take regular breaks during long sessions and competitions
• Protect your skin with sunscreen, a hat and sunglasses, and check your skin regularly
• Have your eyesight and hearing checked, as both affect balance and safety on the green

Diet and exercise

Eat regular, balanced meals with plenty of vegetables, fruit, wholegrains and protein to support muscle strength and repair. Drink water before, during and after play, and more in hot weather. If you take medicines or have a heart or kidney condition, ask your doctor or pharmacist how much fluid is right for you. Exercise should be built up gradually: a mix of walking, strength work and balance practice is ideal, and any activity is better than none.

Mental health and emotional wellbeing

Bowls is often as much about friendship and routine as it is about sport, so being injured or told to rest can feel frustrating, isolating or worrying. That is completely understandable. Keep in touch with your club, watch or help out at matches, and set small, realistic goals. If low mood, worry or poor sleep continues for more than a couple of weeks, speak to your doctor — support is available and effective. If you ever have thoughts of harming yourself, contact your local emergency number or a crisis support line in your country straight away.

Prevention

Most lawn bowls injuries can be prevented or made much less likely. The main steps are warming up, building up your playing time slowly, learning good technique, wearing supportive shoes, keeping your muscles and balance strong, and managing heat and sun sensibly.

Complications

If left untreated

• Pain that lingers for months and limits how much you can play
• Ongoing shoulder, elbow or knee problems that become harder to treat
• Loss of strength and balance, which increases the risk of falls
• A fall causing a broken bone, particularly a wrist or hip
• Heat exhaustion or, rarely, heat stroke during play in hot weather
• Skin damage from repeated sun exposure over the years
• Becoming less active and more isolated, which affects both physical and mental health

Long-term outlook

The outlook is very good. Lawn bowls is a low-impact sport and most injuries are mild and heal well with rest, sensible exercise and a gradual return. With a little planning — a warm-up, good shoes, pacing and sun care — most people can carry on enjoying bowls for many years. If pain is stopping you, speak to your doctor or physiotherapist early; they can usually help you get back on the green safely.

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