Common Disc Golf Injuries

injuries from disc golf

Common Disc Golf Injuries: And How To Prevent Them

 

In disc golf it is important to be aware of common injuries that can occur on the course. Understanding common injuries can help prevent these types issues from happening to you. In disc golf the most common types of injuries are non contact. Meaning injuries caused between players rarely ever occur. An exception to this would be another players discs. A disc golf disc can do MAJOR damage if you are hit in the head with any type of disc. Distance drivers are ridged and can travel as fast as 80mph. You can imagine the damage a disc traveling that fast would do if it hit you. With that being said below are the most common types of disc golf injuries that can occur on the course.

 

Top 5 Most Common Disc Golf Injuries

 

  • Sprained Ankle: One of the most common disc golf injuries is a sprained ankle, which can occur when a players foot is placed in an awkward position, or when a player lands on an uneven surface.

 

 

  • Wrist Injuries: Repetitive throwing can cause wrist injuries, such as tendonitis or carpal tunnel syndrome. Wearing a wrist brace can help reduce the risk of developing these injuries.

Wrist Pain: Causes, Symptoms, Treatments, and Diagnosis

 

  • Lower Back Pain: Lower back pain is another common disc golf injury that can occur from overuse of the spine and hips. This can be prevented by performing regular stretching and strengthening exercises.

 

What Causes Lower Back Pain and Hip Pain on One Side?

  • Shoulder Injuries: Rotator cuff injuries and shoulder impingement can occur from throwing with too much force, or from improperly warmed up muscles.

Rotator Cuff Tear | Symptoms, Repair, & Recovery Time

 

  • Knee Injuries: Twisting motions, such as those involved in throwing a disc, can cause painful knee injuries, such as patellar tendonitis or meniscus tears. Wearing knee braces and strengthening the muscles around the knee can help reduce the risk of these injuries.

Types and Causes of Common Knee Injuries - The Orthopedic & Sports Medicine Institute in Fort Worth

How to prevent disc golf injuries?

 

  • Do dynamic stretching to warm up your body. Start by doing arm swings, leg swings, and torso twists to help loosen up your muscles.

 

  • Do a few light practice throws with a midrange disc. This will help get your arm and body warmed up and ready for more strenuous throws.

 

  • Do a few more practice throws with a driver. This will help you get a feel for the power and distance you can achieve with a driver.

 

  • Spend a few minutes putting from different distances. This will help you get a feel for the aim and release that you will need for different shots on the course.

 

  • Spend a few minutes practicing upshots. This will help you get a feel for different angles and trajectories.

 

  • Spend a few minutes practicing different types of approaches such as hyzers and anhyzers. This will help you get a feel for the different shots you will need to execute on the course.

 

Tips for Warming Up

 

As in the above it is important to warm up before playing a round. Stretching is a huge benefit to get your body ready to perform.

 

Best stretches for warming up before a round

 

  • Standing Shoulder Stretch: Start by standing up straight with your feet slightly wider than shoulder-width apart. Raise your right arm up and out to the side, then bend your elbow, taking your right hand towards your middle back. Reach your left hand up and over your right arm, bending it and using your left hand to pull your right arm further in towards your back. Hold this stretch for 20-30 seconds, then switch arms.

 

  • Standing Chest Stretch: Start by standing up straight with your feet slightly wider than shoulder-width apart. Reach both arms behind you, interlacing your fingers, then extend your arms out behind you. Lean your chest forward, pushing your arms out further. Hold this stretch for 20-30 seconds.

 

  • Standing Quad Stretch: Start by standing up straight with your feet slightly wider than shoulder-width apart. Bend your right leg, taking your foot towards your butt. Reach back with your right hand, grabbing your right ankle and gently pull your foot closer to your butt. Hold this stretch for 20-30 seconds, then switch legs.

 

  • Standing Hamstring Stretch: Start by standing up straight with your feet slightly wider than shoulder-width apart. Bend your right leg and take your right foot up behind you, grabbing your right ankle with your right hand. Gently pull your right foot upwards, while simultaneously leaning your torso forward. Hold this stretch for 20-30 seconds, then switch legs.

 

Closing

As we come to the end of our discussion on disc golf injuries, it is essential to remember that while disc golf is a low-impact sport, injuries can still occur. The key to preventing injuries and ensuring a safe and enjoyable experience on the course lies in understanding potential risks and taking proactive measures.

Listening to your body and recognizing early signs of strain or discomfort is crucial. Warm-up properly before playing, stretch regularly, and consider strength and conditioning exercises to support your muscles and joints. Don’t forget to stay hydrated and take breaks if needed during long rounds.

In the event of an injury, seek medical attention promptly to ensure proper diagnosis and treatment. Rest and rehabilitation are vital for recovery, so resist the urge to push through pain and allow your body the time it needs to heal.

Above all, prioritize the fun and camaraderie that disc golf brings. Respect your body’s limits, play with proper technique, and stay mindful of your surroundings to reduce the risk of injury.

As you continue your disc golf journey, remember that staying injury-free allows you to fully immerse yourself in the beauty of this captivating sport. Take care of yourself and your fellow players, and let the joy of disc golf shine through every round you play. Happy disc golfing, and may each throw be filled with health, happiness, and endless enjoyment on the fairways!

 

Adam

Adam

I have been playing disc golf for over 15 years. I love sharing my passion for disc golf with others. I created golfswingguru to share my knowledge of the sport and community I love. I hope you enjoy your visit!

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Hi I'm Adam

Hi Everyone! My name is Adam, and I am the disc golf swing guru. I live in Charlotte NC. A great city for disc golf, and have been playing for over 15 years. I created this site to share my love of the sport with others. My goal is to create the best disc golf community on the web. I hope you find the information helpful and informative. Enjoy your stay!

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