I want to start this article by saying that for the most part, disc golf is a very fun and safe sport. But like all sports, there can be injuries from poor form and overuse. We’re going to dive into the most common in this article and give you some suggestions on how to prevent them. A quick disclaimer: we are not doctors and this is not medical advice. Alright, let’s goooo.
Elbow Pain
Elbow pain is the most common disc golf injury according to a recent study; I’ve actually experienced it myself. It is much more common among forehand throwers and is usually a result of trying to “arm” the throw instead of flicking with your wrist, causing unnecessary stress on your tendons. Fixing your form (check out this video for help) along with stretching, strengthening exercises, and going to the doctor if the pain persists will get you back on track. Read more about that at the end of the article.
Shoulder Injury
Shoulder injuries can sometimes occur among new players who are attempting to throw discs hard with poor form. Usually, the pain builds over time as the player puts more and more undue stress on the rotator cuff, subacromial bursae, and/or labrum. If you are experiencing shoulder pain from playing disc golf the first step is to go see a medical professional who can analyze the damage and advise on steps to heal. Then take a look at Danny Lindahl’s video on how to improve your throwing motion.
Back Pain
The third most common disc golf injury is back pain. This is typically caused by the thrower overextending on the reach back while underutilizing his or her hips, causing undue stress on the spine. Check out this video about the reach back and remember to see a doctor if the pain continues.
Knee and Ankle Pain
Knee and ankle pain in disc golf is almost always a result of either a preexisting condition or poor foot placement. First of all, make sure to avoid throwing near the very end of the tee pad as doing so can cause you to accidentally step off and injure yourself. Watch your step when walking between holes as well.
Another common culprit for knee and ankle pain is the follow through, or lack thereof. The follow through of a disc golf throw is almost as important as the throw itself, especially for protecting your hips, ankles, and knees. Watch this video to learn about follow-through and add it to your repetiteur right away by practicing it in slow motion at home before trying it during fieldwork or on course.
Be sure to be warmed up before beginning a round and consult a doctor if you repeatedly run into knee or ankle pain even after correcting your form.
How to Prevent Injuries
The best way to prevent injuries while playing disc golf is to throw with the proper technique. First, you need to analyze your form and examine what you’re doing wrong that is contributing to your injury.
Most injuries are caused by rounding and over-torquing the disc with poor form. Take a video of yourself throwing from multiple angles to get a sense of what you’re doing. Next, watch some YouTube videos about how to throw with proper form; here are a few more of our favorites.
Backhand Form with Ricky Wysocki
Forehand Form with Danny Lindahl
Now that you have an idea of what you should be doing, it’s time to practice, practice, practice. Go to a field and focus on throwing correctly, not for power at first. Keep taking videos of yourself throwing and showing them to friends as well as asking for tips in forms like r/discgolf.
Make sure to stretch before throwing as well! Here’s a video with some good stretches for disc golf.
If you continue having pain, tell your doctor. Channels like Disc Golf Strong and The Disc Golf Doctor can also be valuable resources.
Wrapping Up
We hope this post gave you a ton of valuable information to keep you on the course and out of the doctor’s office! Here at Remix Outdoors, we give you everything you need to improve at any outdoor hobby as well as guide you to the perfect gear purchases for your needs. If you enjoy what we do, subscribe to our email list for the best outdoor content to keep you happy and healthy in 2023 and beyond!
