Disc golf, while often seen as a relaxing activity, is actually very demanding on the shoulder and elbow joints, similar to that of pitching a baseball. Therefore, as we move into Summer and disc golf courses like Druid Hill Park are opening to the public, it’s a great time to make sure you’re ‘pre’-habbing your shoulder to help prevent pain as you get back to the tee!
Why can throwing lead to shoulder pain?
Looking at your typical backhand throw, all your force is channeled through your shoulder and elbow to create as much power as possible. Once you release the disc, these muscles and tendons immediately switch roles to try and slow your arm down. Repeating this motion over and over again can lead to discomfort and pain, particularly during the throwing action. Therefore, to keep you happy on the course, there are some very basic strengthening exercises you can perform 2-3x/week to help keep your shoulder happy. We’ve included options for both dumbbells and bands to help you strengthen at home.
Rotator Cuff Strengthening: Dumbbell: Lay on your non-throwing side, tuck your throwing arm tight to your side, while keeping your elbow at your side, slowly rotate your forearm up towards the ceiling. Slowly return to your starting position over the course of 3-4 seconds.
