Shoulder Pain When Throwing Disc Golf Sidearm. Bad Technique?
Shoulder Pain When Throwing Disc Golf Sidearm. Bad Technique?

Hey Everyone, Seth here with Disc Golf Strong So I got an email the other day from a fellow Disc Golfer asking about shoulder pain. and sidearm technique. So Adam said, “Hey Seth, I’m getting some shoulder pain whenever I throw a sidearm. Is that bad form?” Now that is a great question and it’s one I hear often. when it relates to the sidearm usually having shoulder pain or elbow pain. Now can you always be working on your technique? Yes. but, I don’t think it always boils down to “bad technique” or “poor form.” because there are a lot of great side arm players in the game who throw sidearm a little differently and they all do phenomenally well with it. So it not always comes down to the technique or the form. A lot of the times it comes down to your stability, mobility, and your strength. So when I’m coming through to throw a sidearm I have to get my shoulder in a range of motion That it’s not used too or that I don’t put it through all the time. There is a thing called external rotation with your shoulder So if I am here, or if I am here that is external rotation. well, if I can only rotate to let’s say here… or here but then I come through and I’m trying to get my arm like that okay…if you see baseball pitchers, they get their arm like that that is external rotation I need to do. but if I can’t do that…if I don’t have the mobility to get my shoulder into that position, I’m going to have to do a lot of other things in a very short amount of time as I am coming through to try and throw in order to make that happen. So that poor mobility in the shoulder can put some strain on that shoulder joint. Also, you need to have stability in the shoulder joint. So all the stabilizing muscles the rotator cuff and all that… they need to be able to keep the head of that arm in the socket right where it needs to be, and be able to move so if the stabilizing muscles aren’t super strong they’re not strong and stable they can cause the head of that bone to move around and get in the wrong positions inside that joint. So when I’m doing this…if I don’t have a stable shoulder, and it’s not working right, I can start to cause some things to happen in there that shouldn’t happen. And then finally, we need to have good upper back or what we call thoracic, or t-spine, mobility. So when my hips come through and I drive off my right foot, the ball of my foot, I rotate my right hip forward my upper back is still rotated. so my thoracic spine is rotated as I am coming through. If I can’t rotate my upper back, separate from my hips.. If I don’t have that Like I said with the mobility of the shoulder, I’m going to have to do a lot of extra things in my shoulder joint and in my body, and contort in ways that it shouldn’t in order to make that sidearm happen. So it doesn’t always come down to poor form or the technique style. It comes down to your mobility, your stability, and your strength. So you’ve got to work on those things because a lot of times, you may not even be able to get into the “right technique” because you lack some mobility, some stability, and some strength. So you can do it…You can make a sidearm happen but that’s when things like pain and injury start to creep up. So if you want to make sure you have the good mobility, stability, and the strength… Make sure you download my pre-round warm up it’s a free warm up that you can do before any session before any training session, or before you get out on the course for a practice or a tournament round and also my new jump start bodyweight training program you can do at home because that’s really going to start to address those issues in the shoulder, the mobility of the upper back and that can be found over at my website, Alright, have a great day everyone and go play Disc Golf Strong.

8 thoughts on “Shoulder Pain When Throwing Disc Golf Sidearm. Bad Technique?”

  1. dvsmike says:

    Does the same principle apply when pain comes the elbow after a few sidearm throws?

  2. TheRaellz says:

    I get pelvis femur joint pain. Is this common?

    It doesn't hurt unless I do my stretches and it is severely limiting my mobility. I've never had this problem until I took up disc golf.

  3. Javaman92 says:

    I've been in a good amount of pain in my shoulder blade area for a few weeks now. I don't throw forehand but I suspect the cause is close to the same things? I've only been playing for about 4-5 months now, and am 60. I was playing 4-5 times a week and some days going and practicing drives for a few hours at a time.
    I also noticed that on some drives I get a shooting pain in my elbow. It reminds me of when I had tennis elbow from racquetball. It's like I overextend my arm. Right now I have stopped playing, but man, it's killing me, I want to be back out there. Any thoughts?

  4. zaneisland D says:

    Wow, good point. I have had shoulder pain from sidearm and always though thats because of bad technique. But from gym training I know I have bad mobility in shoulders (rotator cuff area) to the point where I have had surgery to left shoulder. Nice to know I can improve mobility to avoid pain! You have a new sub!

  5. Chevy #47601 says:

    Wow… Awesome post! Thank you so much for the information! I am strictly a side-arm player and have been for over ten years. With my skill levels growing exponentially over the past couple of years, I found myself put into a position were I was definitely overplaying and thus caused my right bicep to tear. With the recent surgery that I had on 1/18/2017, I now find myself with lots of rehab ahead of me to be able to get back into playing once again. So glad that I researched this on strengthening your shoulder and had come across your post. I am attending physical therapy at CU Boulder and although they have a lot of knowledge, it's not like they are treating a lot of disc golfers at their facility…. as a matter of fact it wouldn't surprise me if I am their first patient "Disc Golfer". Looking forward to sharing any info I can find through my research to help me on my way to recovery. Here's to a better and stronger disc golf season, with no further injuries in the future!!
    Thanks so much for your post! ๐Ÿ™‚

  6. Kaylie Haynes says:

    Thanks Seth! Does this apply to thumbers and tomahawks as well? I can throw both backhand and sidearms without pain, but every time I start to accelerate into a tomahawk to get over trees/bushes I've landed in, I get sharp pain in my shoulder that fades to a dull ache for several hours to several days. Is there any improvement on technique that can be used when throwing overhead shots to keep your shoulder strong and stable, or just general shoulder strengthening and mobility exercises?

  7. Alec Hilliard says:

    Where do we get your guide? Thanks for this video!!

  8. supiika says:

    This is a great video! I played a round of Disc Golf a couple days ago as my first round of the year and my shoulder was hurting from all the sidearm throws. I injured my back during a slip in the middle of a full power backhand and had a back surgery so I was afraid to throw backhand. I now tested my shoulder range of motion to externally rotate my arm and I can already tell the pain was coming from reaching back too far. Today I'll test to see if that's the case. Thanks!

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