Get your body ready for bow hunting

Aug 5, 2015

archery target with many arrows in the bullseye — Tune up your body to jumpstart an injury-free bow hunting season. Start you fitness pre-conditioning before you sight-in your bow.

Tuning up your bow can give you a jump on preparing for bow hunting. Tuning up your body can jumpstart an injury-free bow hunting season.

If you’re an avid bow hunter, fitness pre-conditioning for hunting season should start before you sight-in your bow.

Bow-sighting usually requires practice time that can cause shoulder aches and pains. Counteract this by understanding some body mechanics and adding shoulder stretches and strengthening exercises to your fitness routine.

Arms, shoulders and legs make the shot

To draw a bow, one arm is your bow arm and the other is your draw arm. If you’re right-handed, the bow arm is your left arm.

When practicing your shot, your focus needs to be on both arms and your feet.

Stance

Your feet should be shoulder-width apart with your foot on the bow arm side, slightly forward. This stance should feel comfortable and balanced.

Draw

With your bow arm, raise the bow until it’s parallel with the ground. Draw back the bow in a smooth continuous manner, while simultaneously pushing your bow arm forward. Using your back muscles to draw back the bow will put less stress on your forearm and biceps.

When drawing a bow, your draw arm activates your:

Rotator cuff – muscles and tendons protecting the shoulder joint
Biceps – front upper arm muscles
Deltoids – shoulder muscles
Trapezius, latissimus dorsi and rhomboids – back muscles

At the same time, your bow arm also activates your rotator cuff, triceps, which are back upper arm muscles, and deltoids.

Get fit to get ready

Shoulder muscle irritation and tendonitis can develop with too much practice too soon. Proper warm-up, stretching and strengthening exercises before you shoot your bow can make a difference. Start slowly and gradually increase your practice time and resistance settings on your bow.

You can increase your strength and flexibility with this video on shoulder conditioning stretches and exercises.

Pace yourself to avoid overuse injuries and allow time for recovery.

This post provided by Sports Wrap, from Marshfield Clinic Sports Medicine.

2 responses to “Get your body ready for bow hunting”

Jay Schwabe

Jan 8, 2018

I am an avid archer, I cannot see leaving the sport. I have been told that I need total replacement of my left shoulder. (bow arm) with good attitude and hard work will I be able to shoot a bow again?

Reply
1. Kirsten Shakal, Shine365 Editor
  
  Jan 8, 2018
  
  Hi, Jay. I shared your question with Sam, athletic trainer, and he responded,
  
  "Excellent question… Being an archer myself I understand the forces involved in both primitive and modern bows. The answer is a little complicated, however, as each person has different reasons for needing a joint replacement, and there are several options for the devices and procedures used and the health and function of the remaining tissues also play a role in the success of returning to the sport.
  
  The best advice I can give you is talk with your surgeon about your shoulder and your desire to return to archery. Ask questions about physical therapy, exercises, time to recover and what resources are available to help you either return to the sport or make modifications so you can participate in a different way. They will have great insight to your personal situation as it relates to your recovery."
  
  Thank you for reading Shine365. -Kirstie
  
  Reply