I was in my first night of league in about 6 or 7 years, establishing my average, and bowled quite strangely.

193
99
118

My average should be somewhere around 165.  

The thing is, after these 3 games, my wrist hurts more than it has even after shooting 6 games in an hour in practice..  It hurt so bad during the games that I couldn't even lock my wrist on my 14lb ball, was dropping it into the gutter quite a bit, had to drop down to 13, which meant my drive and carry were shot.  

how can i keep myself focused enough to keep good form, avoiding injuries?