Ask Lance - Bowling Injury

Straight from the Asklance@gmail.com Inbox

Q: GB, Chicago, IL:

Hi Lance, while bowling for the first time in many years I strained a muscle in my lower tokhis. Yes, I know this is funny but it happened! I was thinking this was a hamstring strain, but it appears that they usually are focused at the knee. This pain is in the underside of my tokhis.

I had not experienced any pain since the day after bowling until tonight when I was in a deep knee bend and as I went to allevitate myself. I felt a sharp pain in the same under tokhis area.

What do you think I did and how do I recover from this injury? Thanks!

What really hurts is this guy's shirt!

A: Sorry GB, your injury sounds like a real pain in the butt...ba-dump-bum, CHING! Once again, I am not a physical therapist (just play one on t.v.) and cannot diagnose or prescribe a treatment for an injury. I will offer up some thoughts and questions to help figure out what direction you should move.

• Let's not rule out the hamstring as this group of 3 muscles does originates on either side of the bottom of the pelvis (ishcial tuberosity) as well as inserts around the knee.
  
  
• When you sat down (to self-alleviate, thanks for being proper) the hamstrings are lengthened, this may indicated that you over stretched your hamstrings while bowling.
  
  
• Injuries are usually categorized as either acute or chronic in nature. Acute injuries come from one specific event (i.e. collision or fall) and chronic injuries develop over time. While bowling do you remember the moment or movement when you stressed this area?
  
  
• Rate how painful the injury is from 1-10 (10 = excruciating)
  
  
• Is the pain regressing or becoming exacerbated by your daily activities and exercise?
  
  
• If it is a hamstring injury, it is likely due to your glutes not functioning properly. When the glutes are not working correctly the hamstring will help out which puts it at risk for injury over time.
  
  
  We can start working on correcting this by activating your glutes by performing floor bridges:
  
  http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=fitness.tips&conitem=aed002ecb4b9f010VgnVCM20000012281eac____#
  
  

• Floor Bridge Technique:
  
  Heels should be closer to the body than in the video (think under your knee)
  Keep your weight in your heels as you push up
  Squeeze your glutes like you are holding the winning lottery ticket at the bottom and hold til you get to the top
  
  
• Best way to heal is always to rest
  
  
• If any injury persists past one week, make an appointment with your doctor.

Keep me posted and feel better, GB!