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Old 03-15-2010, 02:10 AM
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Question Weight Training to reduce or prevent shoulder injury?

I have been playing disc golf since 2004 and have enjoyed it quite a bit. Well in October of 2005 I was playing a doubles match and on my tee shot my shoulder rolled up and back and then came back to normal. Being stupid I kept playing the round and did it again about seven holes later. After this I took a few months to let my shoulder recoup and came back in March of 2006 for the beginning of tournament season here locally. First throw my shoulder acts up again and to make a long story short I did it several more times during the year until October of 2006 when my shoulder rolled badly again and I lost feeling in my arm for about a half hour. After that I decided to step away for a while and have now been playing again for about two weeks with no problems. Are there any weight lifting or other conditioning items to help prevent this issue again?
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Old 03-15-2010, 02:57 AM
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weight training will cause inconsistency and possible further damage, except shrugs really. push-ups, pull-ups, chin-ups, and etc. will be more beneficial and work your natural stabilizing muscles.
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Old 03-15-2010, 03:23 AM
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You might try something slightly different than weight training like Pilates. It should be something like the previous reccomendation that forces you to build up the muscles that keep things stable.
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Old 03-15-2010, 03:23 AM
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WTH is a rolled shoulder? Did you dislocate, or sprain it? Are you throwing overhand, forehand, backhand? You may be throwing with bad technique causing injury.

Shoulder rehab typically consists of resistance training, calisthenics, and some plyometrics as tolerated, but you should consult a dr.
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Old 03-15-2010, 03:40 AM
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I agree that you should probably consult a doctor since this is a reocurring problem.

Keep in mind I'm not a doctor, but this is my experience after I subluxed my shoulder playing basketball:

Weights at this stage probably won't help you, they're something you'll need to build up to. There are plenty of PT exercises that you can do with a PT band (looks like rubber tubing). These exercises will isolate the shoulder and build its strength - and more importantly - the range of motion back up. Once you've finished that however, lifting weights can't hurt if you're healthy enough otherwise to do so.
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Old 03-15-2010, 07:44 AM
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Last summer, I was having all kinds of issues with my shoulder hurting after playing a round or 2, which I just chalked up to an old football injury. Well' after a while, I worked on some form and quit using my arm so much on my throws, and havent had any issues since.

I dont know that this fits everyone though, and it is rough cause I still am just getting back to where I can reach the same distance I used to arming it, but its nice that I dont have to take a whole week or even 2 weeks off playing cause my shoulder hurts so bad.
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Old 03-15-2010, 09:37 AM
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1. Go see a doctor. If you haven't seen a doctor, you may find out you need surgery. The sooner you get this thing looked at, the better your chances of recovery.
2. Throw with your other arm or use a different motion. I've seen a few guys throw with the other hand after injuries. It has helped their game.
3. Get a pro or a good player to look at your throwing motion. He/she may recommend changes that may help you avoid injury. (See Technohic's post above.)
4. Make sure you stretch that arm and do flexibility excercises before you throw. Loosening up that arm will help prevent injuries.
5. When it hurts, STOP. Rest up and try another day. Eventually, all that injury will catch up with you if you don't rest when it hurts. That pain is your body telling you that something is wrong.
6. Throw at 75% instead of 100%. This will help your game and your body.

Last edited by DiscJunkie; 03-15-2010 at 09:40 AM.
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Old 03-15-2010, 10:06 AM
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I have major shoulder problems, luckily with my non throwing arm. I destroyed my shoulder in a stupid accident about 8 years ago, I now have Adhesive Capilitis (frozen shoulder) and never see it improving.

Consult a doctor before accepting any other advice. Physical therapy is of course important, they have you do weird exercises but they work.

I would suggest seeing a doctor and after that a therapist if the doctor thinks it'll help, which I bet they do.
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Old 03-15-2010, 10:10 AM
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Even though it's been a while I'd get to a doctor. When I broke mine I figured that this must be what a dislocated shoulder feels like. If your arm has rolled out of it's socket, the socket may be fractured. If it is, and you're lucky, it has healed on it's own like mine. If your arm still rolls out of the socket, you may need surgery. I hope not. I'm told that the recovery really sucks.

As for exercises to tighten your shoulder, I wasn't given any. I used a couple of dumbells and did shrugs, rows (upright, bent and side) and saws. As for DG, I dropped all my disc weights to 150. I still throw 150 drivers. (Although now that's it's been three years, I might be able to handle heavier stuff again. My mids are 165.)

I still get pain after a long course or throwing two rounds in one day. I hope things work out for you.
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Old 03-15-2010, 10:17 AM
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Quote:
Originally Posted by Dthunderchicken View Post
I hope not. I'm told that the recovery really sucks.
It does, it took me 2 years for the pain to stop.
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