This article will provide you some information regarding common disc golf injuries with preventive measures and remedies while playing disc golf.
There are two parts to this article. Part-1 is about Common Injury Types, and part-2 is about Remedies to Injuries. Here, we will give details below both 2 parts accordingly. I hope this writing can help you a lot to get the best information to keep you fit and free from injuries.
Table of Contents
What is Disc Golf?
Disc golf is a long-established sport that is played throw flying disc by disc golfers by way of various throwing motions. This sport needs individual efforts. Nowadays, it is increasing in popularity rapidly disc golfing as a sport as well as a leisure activity. It is to some extent resembles regular golf.
Why do Disc Golfers get Injured?
Here is some information about common injuries, even as playing disc golf. There are some less likely risks in playing disc golf, although this game is not a dangerous sport like other high-level sport. It just causes of athletics’ activity while playing with a disc. The leading causes of being injured are changeability in between line and ground, as well as the repetitive nature of throwing disc. So, a few risks are associated with disc golf.
Disc golf players who throw more discs get more risk of injuries as well as the exceptional technique of players. Are you in tension with hydration? Read and get relief.
Did you know the Statistics?
- The most injured part is your elbow injury
- 80% of Disc golfers have suffered from injuries
- Professional disc golf players are prone to more injuries than amateurs
- Backhanders are less prone to injuries than forehanders.
- Knee and back injuries make you suffer for long
Common Disc Golf Injuries with Preventive Measures and Remedies:
Some of the most common types of injuries in disc golfing with remedies are discussed below. There will be some preventive measures so that they may not even meet you.
1. Knee Pain:
Among many of typical injuries, Knee Pain is one out of them. Knee pain can take place from several injuries like ligament tears, meniscus injuries, fractures, muscle strains, etc. These injuries are felt immediately of damage and also anytime within the next 24 hours. You need to put weight on your leg in most of the daily activities, and you feel pain from these injuries. If you plan your lead on foot extremely hard and don’t turn after the through, then you are placing a lot of circling stresses on your knee. Any of the injuries mentioned above can cause this.
Preventive Measures and Remedies
By following the below things, you can get relief of pain from this type of injury.
Your glutes and hips have to be made stronger. Your hips control the space of your knees.
If the hips are not in a good position on your knees, you will get abnormal stresses on your knees. This unusual pressure will be the reason for pain later on.
Secondly, you have to pay attention to the way you walk, specifically on unclean and decline as well as stairs.
If your knee is in line in between your hip and foot, then you will get extra stress on your knee. Disc golf is a challenging sport that has lots of hiking and walking on the broad ground during the course, although all the field is not flat and safe as well. In the various area, you have to keep more attention to your knees to keep it in line with your hips and ankles. In this way, your body needs movement.
2. Tennis Elbow Pain:
The other injury during disc golf sport is “Tennis Elbow.” The reason for the damage of tennis elbow is overusing of throwing disc specifically from repetitive motions like throwing backhand 300 times over the course in a week. The weak technique of throwing disc can reason for increasing injury for tennis elbow also.
Injury Prevention: Measures and Remedies
To get a cure for this kind of injury, you have to need your activity decreased to reduce pressure on the injured tissues.
You have to change your way of pattern of disc golf throw significantly.
Have to use your body correctly during the time of throwing disc.
3. Golfer’s Elbow Pain:
A golfer’s elbow is as like a tennis elbow. You can find out the difference between these two pains is the position of pain. The pain from inside of the elbow is called “golfer’s elbow pain” and “tennis elbow” is the pain from outside. Throwing more forehand and overhead shots of the disc are the cause of the golfer’s elbow pain.
Preventive Initiatives and Remedies
To get relief from the pain, you have to change and improve your throwing motion. Need your whole body turned into throwing and use your arm, avoid using short arming.
Take the excellent step with your lead foot and turn your body for producing power for these shots.
4. Hip Flexor Pain:
A group of muscles of the front of the hip is called a hip flexor that assists in boosting the thigh. The Poor technique of the motion of throwing and the overuse of the disc usually causes hip flexor injury. This injury took place mostly during the changes of hills as well as the terrain. In this circumstance, the majority of the people squads so that front hip muscles can help them get up and downhills. The people who are strong enough to overcome this; don’t use squads on the way they walk is not perfect at all. The gluts take the majority of the loads in this condition. Overuses of the front hip muscles can cause growing pain next time, and even it turns to back pain if it is not handled accordingly.
Preventive Procedures and Remedies
Need to do some movement like bridge exercise to make to the glutes stronger.
Have to give attention to using your glutes while walking on soil specifically on uneven ground.
It is essential to use a firm butt to your center muscles properly because the most significant muscle joins your leg muscles, as well as fascia, connects to your back muscles.
5. Ankle Pain:
Among common athletic injuries, an Ankle Sprain is one out of them. When the ligaments around the joint are injured, then it sprains. If a significant quantity of weight is positioned to the ankle regularly, the ligaments become very thick and robust. On the other hand, if once the sprains are taken place, the ligaments don’t have any possibility to get the return of strength like previous. As a result, the risks of re-sprains increase.
Preventive Actions and Remedies
If you feel ankle pain frequently, you should develop your balance. Need to put into practice for about 30 seconds on “one leg.” If possible, you can try to stand on the foam or the pillow during practice. In this situation, it can be a challenge for you, but this practice will help you to increase the strength of your ankle. Once you feel comfortable about this, move your arms and elevated leg during balancing.
6. Shoulder Pain:
The shoulder is the most challenging joint among all joints in the body because of its mobility. It has three common problem areas; they are rotator cuff, labrum, and bursa that are related closely.
The rotator cuff muscle assists the joint to move and also becomes stable arms in the body. The labrum muscle guards the bones of each other to support the arm bone to keep staying to touch the shoulder blade. And the bursa does not work plainly for the joint of the shoulder, but it assists to guard the muscles outside the joint rubbing alongside the arm bone. The weakness of the rotator cuff or shoulder blade muscles guides to increase stresses on the muscles of the bursa as well as the labrum. Pain can cause additional weakness of the muscles. If the vulnerability is found as a symptom, it needs to be reversed. However, if the defect or damages on any part of the shoulder can be the reason for extra strain on any other part of the joint will cause further damages.
Preventive Steps and Remedies
Need to exercise for stabilizing the shoulder and shoulder blade strengthened.
7. Back Pain:
Back pain may be the most common of all injuries in disc golf. There are various types of back pain, and it’s impossible to detail all the back pain.
Sometimes, low back pain takes place if the low back moves much. As a result, extreme stresses happen to the back and cause pain.
Some general things are to apply for the majority of back pain.
Preventive Measures and Remedies
Some general things are to apply for the majority of back pain. It is necessary to strengthen the hip and glute to help the stresses limited to the back.
Smooth throws are to be used to the enter body and have to extend the forces with the several body sections.
8. Accidental Injuries :
People may suffer from injuries in many ways on the course during disc golf. Here are two causes for the said injuries. The one is “stepping into a hole,” and another one is “accidentally doing a split on a wet tee pad.” All injuries are not preventable in all cases, but you have to be careful always for playing every sport like disc golf.
Preventive Mechanisms and Remedies
Always try to keep your attention from your surroundings as possible you can. Walk regularly in the early morning surroundings to get watery touches from the dews with the slippery conditions.
Keep the tee pad of debris cleaned, as you may slip your ankle. This cleanliness will be more important also if there is no concrete tee pad. Fallen leaves can cause a slipping hazard. In this situation, be attentive to move out anywhere.
How to Avoid Disc Golf Injury-Checklist
- Begin slow
- Be mindful of your body.
- Honor your physical limitations
- warm-up and stretching before serious sessions
- Master proper techniques
- Keep your pivot leg straight
- Be aware of discs stuck in trees
- Keep control of your temper
- Be watchful to your surroundings
- Never undermine any injury
- Follow the suggestions of the professional disc golf association
FAQs on disc golf injuries
What causes the most number of injuries?
Most of the risk of injury results from throwing. As throwing requires the participation of different organs, more injuries may arise from throwing.
Does throw styles pave the way to injuries?
Yes, it may pave the way to injuries. So, try to master the right style. Throws involve various parts to function with the heavy force that may lead to injuries.
There are always risks of injuries with every sport, but the goal will be healthy and moving ahead. If any exercise of the above gives you pain, stop doing that exercise. As everyone is unique, some people will get significant advantages from some of the above tasks while other people will be needed the modified version of the same. Try to follow the disc golf safety measures keeping the risk factors in mind as much as possible.