Disc Golf Doctor: Injury prevention, form, and exercise

[deyo7]

Deyo, I am sorry, I thought I responded to you a while back. The location of the pain provides only limited diagnostic information. The brain is very complicated in how it interprets pain signals. You can do the exercises but only if they are entirely pain free. It is hard to say anything with more detail without a real physical evaluation. The issue may not be entirely due to strength and if so, those exercises would not be enough by themselves.

No worries. Since then, through some help of a friend/personal trainer, I've determined that my pecs, lats and traps are all tight. All contributing to both the front shoulder impingement area and area I described above. Need to continue to loosen these up in addition to proper shoulder and scapular strengthening.

 

[Brockness Monster]

Can we sticky this thread? Seems to me that injury prevention and muscle training is just as important as proper form.

 

[UhhNegative]

Can we sticky this thread? Seems to me that injury prevention and muscle training is just as important as proper form.

What if I told you that proper form is THE best injury prevention tool?

 

[Brockness Monster]

What if I told you that proper form is THE best injury prevention tool?

I would believe you, but proper form is a long road fraught with peril. Injury prevention first will enable those of us who struggle with form to stay in fine throwing condition.

 

[Disc Golf Doctor]

Check out the new video about the reasons Ultimate players have difficulty transitioning to Disc Golf

https://www.youtube.com/watch?v=LEE1dt_ozE4&lc=z223gnf54n2tdf3yj04t1aokgfc3dummltfm1gzcbqrwbk0h00410

 

[ThrowaEnvy]

Hey so thanks for doing this thread.. I had a question about the lower body.. Specifically my leading leg. I had knee surgery a while back for a torn meniscus when my knee popped out of place. I think I'm two years down the road and my knee is clicking, popping and feeling kinda weak.

Is there exercises or stretches that would help me get my knee in better shape?

Specific things to avoid? I was told kneeling and twisting is why it happened..and it's real common.

 

[Disc Golf Doctor]

Hey, sorry I only just saw your comment. Yeah, the meniscus does not tear from kneeling, though the twisting can certainly contribute. The video on knee injury prevention touches on some pertinent topics for you, though to some degree that is prevention rather than addressing an existing issue. Ultimately treatment depends on why your knee is clicking, popping, and feeling weak. Certainly strengthening is a good idea, but form is critical and depends on what muscles are needing strength. I would consider some of the exercises in the video, but you have to make sure it is pain free and form is good. You may want to have it evaluated further. I would suggest looking for a PT that is board certified in orthopedics or sports therapy in your area: https://aptaapps.apta.org/DirectoryofCertifiedSpecialists/default.aspx

 

[deyo7]

Hey so thanks for doing this thread.. I had a question about the lower body.. Specifically my leading leg. I had knee surgery a while back for a torn meniscus when my knee popped out of place. I think I'm two years down the road and my knee is clicking, popping and feeling kinda weak.

Is there exercises or stretches that would help me get my knee in better shape?

Specific things to avoid? I was told kneeling and twisting is why it happened..and it's real common.

I dislocated my knee cap among other things 3 or so years ago. Most of us have weak glutes - which I'm told is actually key to knee stability - and weak core.

Maybe, yes, see good PT (not one of those churn a bunch of patients in and out places). Maybe search youtube, or maybe disc golf doctor can help suggest, exercises for ways to promote glute firing first.

Then, what has helped me is lifting legs. You don't have to belong to gym. Try some single leg squats - Helps balance, strengthens legs and probably don't initially need weight:

Try this: https://youtu.be/w4OUtEO27UM

Or squat from a slightly raised platform, lowering leg you are not standing on below platform until it slowly touches ground then stand back up.

Dead lifts.

Core:
Screening core stability: https://youtu.be/WQCOeLD8_2Q

Search for lower ab strengthening videos on youtube (e.g., leg raises, dead bug; i.e., don't just do crunches).

The core and legs are the same and go hand in hand. Try to tuck pelvis in tighten glutes and abs while doing the leg exercises. (like Chloe says here at 44 seconds on
https://www.youtube.com/watch?v=bPyLoflxaZ4)

Disc golf: One leg drill and being balanced on lead leg really is the best way to not hurt knee during disc golf.

FWIW. Good luck.

 

[Disc Golf Doctor]

I dislocated my knee cap among other things 3 or so years ago. Most of us have weak glutes - which I'm told is actually key to knee stability - and weak core.

Maybe, yes, see good PT (not one of those churn a bunch of patients in and out places). Maybe search youtube, or maybe disc golf doctor can help suggest, exercises for ways to promote glute firing first.

Then, what has helped me is lifting legs. You don't have to belong to gym. Try some single leg squats - Helps balance, strengthens legs and probably don't initially need weight:

Try this: https://youtu.be/w4OUtEO27UM

Or squat from a slightly raised platform, lowering leg you are not standing on below platform until it slowly touches ground then stand back up.

Dead lifts.

Core:
Screening core stability: https://youtu.be/WQCOeLD8_2Q

Search for lower ab strengthening videos on youtube (e.g., leg raises, dead bug; i.e., don't just do crunches).

The core and legs are the same and go hand in hand. Try to tuck pelvis in tighten glutes and abs while doing the leg exercises. (like Chloe says here at 44 seconds on
https://www.youtube.com/watch?v=bPyLoflxaZ4)

Disc golf: One leg drill and being balanced on lead leg really is the best way to not hurt knee during disc golf.

FWIW. Good luck.

Definitely some good thoughts here.
I agree, don't go to one of the places that just churns people out.
I like ATHLEAN-X stuff, he knows what he is talking about.
Just be careful with any exercise you do that your form is really good and there is no pain.

 

[Dr.Smooth]

Hey doc

Like what your doing here. It is well overdue. Currently, I have a shoulder impingement.

Your videos have already been an improvement over my conventional therapist who knew very little of the mechanics of our sport.

I still need more help with this as I stopped going to my therapist due to dissatisfaction with her methods. Currently, seeking more help with this. Do you accept PM's.

Best

doctor Smooth

 

[sidewinder22]

Hey doc

Like what your doing here. It is well overdue. Currently, I have a shoulder impingement.

Your videos have already been an improvement over my conventional therapist who knew very little of the mechanics of our sport.

I still need more help with this as I stopped going to my therapist due to dissatisfaction with her methods. Currently, seeking more help with this. Do you accept PM's.

Best

doctor Smooth

https://www.youtube.com/watch?v=fDAOJW8NGrw#t=7m

 

[gogo]

I am facing a hip replacement on my right hip. I throw rhbh predominantly. The research I've done says at least 6 weeks rehab before resuming normal activities.
Is there any hope that I will be able resume playing without becoming forehand dominate. Will I be able to make a turn on a backhand throw?

 

[Disc Golf Doctor]

see below

 

[Disc Golf Doctor]

I am facing a hip replacement on my right hip. I throw rhbh predominantly. The research I've done says at least 6 weeks rehab before resuming normal activities.
Is there any hope that I will be able resume playing without becoming forehand dominate. Will I be able to make a turn on a backhand throw?

In theory I don't see a reason why you wouldn't be able to. The motions they don't like are things that put a large force at the junction of the prosthesis and femur with a long lever arm (moment) like hiking in very hilly terrain/stepping up onto high surfaces and running/jumping. I would certainly discuss it with the surgeon though. If your form is very good it should not put a large about of force or torsion on the hip itself. As long as you are letting your lead foot clear I don't see a major problem.
There is no way they will let you start disc golf in 6 weeks though. You can certainly start increasing your activity levels early on but most surgeons still lean toward maintain basic total hip precautions for the first 8 weeks (no hip flexion beyond 90 degrees, no hip internal rotation, and no hip adduction). There is some research to show that this is overkill, but they are trying to prevent dislocations (in theory) until the ligaments and muscles around the joint strengthen and tighten. My guess is that they would want you to lay off something like rhbh disc golf for a couple of months until you are really strong. Ultimately it is up to the view point and perspective of your surgeon and how quickly you recuperate.
Feel free to ask any follow up questions if the explanation doesn't make sense or is not clear.

 

[Dr.Smooth]

Some more questions. I'm the shoulder impingement guy.

Was doing physical therapy and stopped. No improvement. So... to make some real changes here are my thoughts..

I never really took much of a break from throwing. My guess is that I will need to do this to get the inflammation down.

Did some research on inflammation. Learned a bit...as if the inflammation is more of the problem than the impingement perhaps..I almost want to self diagnose and say I have more of inflammation problem than an impingement problem.

I have found a ton stuff on the internet. Problem is it's the internet and you got to be careful on which you tuber is actually competent.

Attempting to put together a real plan of action. With spring here it is so difficult not throwing. I'm trying to rest my arm.

I'm doing exercises and need an idea on what kind of break I need. I can already tell not throwing (including putting) is helping my shoulder..

 

[Putt for D'oh]

Some more questions. I'm the shoulder impingement guy.

Was doing physical therapy and stopped. No improvement. So... to make some real changes here are my thoughts..

I never really took much of a break from throwing. My guess is that I will need to do this to get the inflammation down.

Did some research on inflammation. Learned a bit...as if the inflammation is more of the problem than the impingement perhaps..I almost want to self diagnose and say I have more of inflammation problem than an impingement problem.

I have found a ton stuff on the internet. Problem is it's the internet and you got to be careful on which you tuber is actually competent.

Attempting to put together a real plan of action. With spring here it is so difficult not throwing. I'm trying to rest my arm.

I'm doing exercises and need an idea on what kind of break I need. I can already tell not throwing (including putting) is helping my shoulder..

I'm not the doc but I would say return to PT. Maybe not the same PT if you're not jiving with them but the specific exercises and routine can only help. The complimentary muscles around the shoulder are small and lots of light work strengthen them.
My particular impingement I cannot forehand or overhand and backhand seems to help/strengthen my shoulder but there are a lot of movements and light band exercises that help but are not so obvious.
Don't push it. When you come back be smooth and the better your form the better your shoulder will get.

 

[Disc Golf Doctor]

Hey doc

Like what your doing here. It is well overdue. Currently, I have a shoulder impingement.

Your videos have already been an improvement over my conventional therapist who knew very little of the mechanics of our sport.

I still need more help with this as I stopped going to my therapist due to dissatisfaction with her methods. Currently, seeking more help with this. Do you accept PM's.

Best

doctor Smooth

Hey, sorry I didn't respond to the original post, I don't think I saw it. Feel free to PM me and we can talk about it.

 

[Dr.Smooth]

Just sent a PM to ya doc. Can't figure out how to check sent messages on this site. So, I wanted to let you know.

 

[Horsman]

Some more questions. I'm the shoulder impingement guy.

Was doing physical therapy and stopped. No improvement. So... to make some real changes here are my thoughts..

I never really took much of a break from throwing. My guess is that I will need to do this to get the inflammation down.

Did some research on inflammation. Learned a bit...as if the inflammation is more of the problem than the impingement perhaps..I almost want to self diagnose and say I have more of inflammation problem than an impingement problem.

I have found a ton stuff on the internet. Problem is it's the internet and you got to be careful on which you tuber is actually competent.

Attempting to put together a real plan of action. With spring here it is so difficult not throwing. I'm trying to rest my arm.

I'm doing exercises and need an idea on what kind of break I need. I can already tell not throwing (including putting) is helping my shoulder..

A gluten free diet, lots of CBD, using the Graston technique, a Compex unit and crossover symmetry has helped my shoulders tremendously

 

[gogo]

In theory I don't see a reason why you wouldn't be able to. The motions they don't like are things that put a large force at the junction of the prosthesis and femur with a long lever arm (moment) like hiking in very hilly terrain/stepping up onto high surfaces and running/jumping. I would certainly discuss it with the surgeon though. If your form is very good it should not put a large about of force or torsion on the hip itself. As long as you are letting your lead foot clear I don't see a major problem.
There is no way they will let you start disc golf in 6 weeks though. You can certainly start increasing your activity levels early on but most surgeons still lean toward maintain basic total hip precautions for the first 8 weeks (no hip flexion beyond 90 degrees, no hip internal rotation, and no hip adduction). There is some research to show that this is overkill, but they are trying to prevent dislocations (in theory) until the ligaments and muscles around the joint strengthen and tighten. My guess is that they would want you to lay off something like rhbh disc golf for a couple of months until you are really strong. Ultimately it is up to the view point and perspective of your surgeon and how quickly you recuperate.
Feel free to ask any follow up questions if the explanation doesn't make sense or is not clear.

I played my first round of golf today, 4 1/2 weeks since hip replacement. I only threw 75-80% and had no pain. I can't believe the advances in surgery. I had the anterior approach hip replacement and never had any pain, just soreness from the rehab exercises. I didn't think I would be picking up any plastic for a few months but I was ahead of the rehab benchmarks and the dr said I was ok to play. He told me to listen to my body and if it didn't feel right or hurt to stop.