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 player’s 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.

• 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.

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

• 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.

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 mid–range 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

Always be aware injuries can occur at any time to any one. Having a good warm up routine and taking the time to stretch will go a long way with injury prevention. Let us know in the comments below if you have any further tips you incorporate in your routine!