Fitness & Warmup

Shoulder & Arm Care

Keep your throwing shoulder healthy for the long haul.

Why it matters

The throwing shoulder takes the most load and complains first, and shoulder problems are the most common reason players lose months rather than days. Nearly all of it is volume and preparation rather than bad luck, which means nearly all of it is manageable.

How to do it

Strengthen the rotator cuff and the upper back, which support and decelerate the shoulder through a throw.
Warm the shoulder specifically before throwing, not just the body generally.
Manage volume. Count your full-power throws and increase gradually rather than in jumps.
Build up within a session too — the first throws should be easy ones.
Treat a sore elbow or shoulder as a signal to back off for a few days, and if it persists or is sharp, get it assessed properly rather than working from advice in an app.

Common mistakes

Throwing hard through shoulder soreness.Back off early. A few days now is a far better trade than several weeks later.

A big jump in throwing volume — a weekend of three rounds after a quiet month.Build gradually. Most throwing injuries follow a sudden increase by a week or two.

Strengthening the throwing muscles and ignoring the upper back.The upper back and cuff decelerate the arm, which is where a lot of the strain actually lands.

Self-diagnosing a persistent problem.Pain that is sharp, or that keeps returning, needs a professional. This lesson is about prevention, not treatment.

Key points

Strengthen the rotator cuff and upper back to prevent strain.
Warm up and manage throwing volume to avoid overuse.

The drill

Drill · Cuff and upper back — 3 x 12 band external rotations and 3 x 12 band pull-aparts, 3 days a week. Light resistance band, three sets of twelve of each, three times a week. It takes five minutes and it is tedious. It is also the work that keeps a throwing shoulder available for the whole season, which is worth more than any single distance gain.

Watch: Simple Exercise To Strengthen Your Shoulders and Core For Disc Golf — Disc Golf Strong