Pulled Tricep

[807to905]

Hi guys just pulled my tricep really bad today during a round, any advice on whats the best way to attend to it and how to prevent this injury further.
Thanks

[Redisculous]

any idea specifically how you did it? Is there a certain part of your throw that strains it?

[807to905]

I slipped slightly on a snow covered tee box that has a slight down hill angle, slipped while I was pulling through the hit.

Slightly hurts at full reach back and hurts the most at the pull through right at the hit area.

Looking for ways to take care of it and to prevent it further, it happened on hole 6 and killed the rest of my round lol

Thanks

[rusch_bag]

Well for starters I wouldn't play until it is better or it won't heal. After it heals, just make sure you are stretched out before you play and hopefully it won't happen again.

[807to905]

it feels better today, i iced it and used tiger balm last night as well as stretched it out with some resistance bands, what warm up stretches to you guys use before a round? I do some arm stretches and move the arm around to warm it up but i am not sure if im doing it right or doing the right ones for long enough.

Thanks for the help guys!

[BrohanSolo]

Take the end of a towel in one hand and hang it down your back. Grab the towel behind your lower back with your other hand and pull down. After 15 seconds, try to pull the towel out of your bottom hand but don't let it go, resist the movement. Do that for 3 seconds then you will be able to stretch your tricep just a little further than your previous maximum. It's called proprioceptive neuromuscular facilitation (PNF) stretching if you want to look it up for a better explanation.

[807to905]

Thanks for the reply, would this best be used for the rehab part or for all around stretching and warm up?

Thanks again and much appreciated!

[BrohanSolo]

I would use this as a rehab type of stretch, done everyday twice a day (separated by at least 2 hours). For warm up, go through your throwing motion with increased force and speed to get your muscles used to the movement. Like was said above, be responsive to signs from your body; if it hurts, you probably should take some time off.

[Ironhide]

You want to try to keep the tricep in it's longest form ie, elbow bent preferably minimum 90 degrees (Arm Sling). And ice it often! 2-3 times a day. As the muscle repairs itself, scar tissue will form and if it's not in it's longest form can cause possible flexibility/strength issues in the future. While you do that, GO SEE SOMEONE. Don't sluff this off pull/strains are more serious than some people think.

[BrohanSolo]

Don't just keep it in one place, that will cause atrophy and that is what leads to the formation of scar tissue. Do dynamic movements that mimic your throw, just not 100% power/speed. If you just avoid moving your muscles will forget how to throw, and you'll find that building back up to previous distances will be a lot harder and take a lot longer.

*FYI, tricep (all three heads) are the longest when your arm is completely flexed.

[Ironhide]

Don't just keep it in one place, that will cause atrophy and that is what leads to the formation of scar tissue. Do dynamic movements that mimic your throw, just not 100% power/speed. If you just avoid moving your muscles will forget how to throw, and you'll find that building back up to previous distances will be a lot harder and take a lot longer.

*FYI, tricep (all three heads) are the longest when your arm is completely flexed.

Atrophy occurs during pure isolation of a muscle after about 20 minutes(generalization), wearing a sling and doing day to day activities won't cause next to any atrophy . Casing on the other hand is a whole other monster.
FYI, you try walking around w/ your arm completely flexed all day long (not to mention I said "elbow bent preferably minimum 90 degrees")

[BrohanSolo]

I feel you, thats why I was saying it would be counter productive to keep it in a bent position which is what I thought you were trying to say. And he wouldn't need a sling, because it is obviously not a pull if he was feeling better the next day. If it is bothering you more than stretching/icing/resting can help, go see a PT or specialist, don't listen to random people on forums.

[807to905]

thanks for all the help guys! much appreciated!

[logjammin]

I think I did the same thing. 3 days ago I played and it started hurting right around the middle of my tricep, about halfway between elbow and shoulder. I had been getting some elbow pain, but this was the first time my tricep had hurt.

The day before, I had just thrown my longest backhand shot ever, probably 370 when my previous long was 320 or less. I went out there the next day thinking I can really zing it now, and almost immediately my tricep was getting ouched on every hard throw. Forehand or backhand.

The next day, the pain was about gone, and the day after that I went out to practice a few putts. No problem with that. Today I went for a few putts and fairway shots, and got a little pain on a forehand shot, about half power. I had self-prescribed a week or more without throwing a disc, then thought I could do a dozen gentle throws, just to keep the muscles used to that motion. I probly should take the damn bag out of my car, and quit driving right by a disc golf course every time I'm going somewhere...