Pulled Tricep

While mechanics are crucial to the disc golf throw, it's important to have your body in shape to throw. Talk about conditioning and injuries here.

Moderators: Timko, Solty, Frank Delicious, Blake_T, Fritz, Booter

Pulled Tricep

Postby 807to905 » Sat Mar 26, 2011 7:47 pm

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
807to905
Noob
 
Posts: 17
Joined: Wed Feb 16, 2011 9:26 pm
Location: Toronto Canada
Favorite Disc: Innova Champ Gazelle

Re: Pulled Tricep

Postby Redisculous » Sun Mar 27, 2011 2:40 am

any idea specifically how you did it? Is there a certain part of your throw that strains it?
Anode | Comet | Axis |Vector | PPD | SPD | CPD
Redisculous
Fairway Surgeon
User avatar
 
Posts: 529
Joined: Mon Oct 13, 2008 6:17 am
Location: Southern Wisconsin, where the best courses are in Illinois!
Favorite Disc: Axis

Pulled Tricep

Postby 807to905 » Sun Mar 27, 2011 8:31 am

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
807to905
Noob
 
Posts: 17
Joined: Wed Feb 16, 2011 9:26 pm
Location: Toronto Canada
Favorite Disc: Innova Champ Gazelle

Re: Pulled Tricep

Postby rusch_bag » Sun Mar 27, 2011 8:59 am

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.
rusch_bag
Plastic Fondler
User avatar
 
Posts: 2397
Joined: Tue Apr 03, 2007 2:50 pm
Location: Land of the Cheese
Favorite Disc: ROC

Re: Pulled Tricep

Postby 807to905 » Sun Mar 27, 2011 10:38 am

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!
807to905
Noob
 
Posts: 17
Joined: Wed Feb 16, 2011 9:26 pm
Location: Toronto Canada
Favorite Disc: Innova Champ Gazelle

Re: Pulled Tricep

Postby BrohanSolo » Wed Mar 30, 2011 7:53 pm

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.
Athletes Train Movements, Not Muscles; you have to carry the engine.
BrohanSolo
Noob
 
Posts: 47
Joined: Tue Mar 01, 2011 1:17 pm
Favorite Disc: Force

Pulled Tricep

Postby 807to905 » Wed Mar 30, 2011 8:45 pm

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!
807to905
Noob
 
Posts: 17
Joined: Wed Feb 16, 2011 9:26 pm
Location: Toronto Canada
Favorite Disc: Innova Champ Gazelle

Re: Pulled Tricep

Postby BrohanSolo » Thu Mar 31, 2011 9:16 am

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.
Athletes Train Movements, Not Muscles; you have to carry the engine.
BrohanSolo
Noob
 
Posts: 47
Joined: Tue Mar 01, 2011 1:17 pm
Favorite Disc: Force

Re: Pulled Tricep

Postby Ironhide » Sun Apr 03, 2011 8:44 am

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.
My Bag: DX - Aviar Putter - 170g & 175g | DX - Shark - 168g | DX - Roc - 168g & 175g | Pro-D Buzz - 170g | Champion - Leopard - 171g | Star - Teebird(TL) - 171g | DX/Star - Sidewinder - 168g/171g | DX - Beast - 170g
Ironhide
Tree Magnet
User avatar
 
Posts: 188
Joined: Wed Jul 01, 2009 1:17 pm
Location: Minneapolis, Minnesota
Favorite Disc: Roc & Shark

Re: Pulled Tricep

Postby BrohanSolo » Mon Apr 04, 2011 4:15 pm

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.
Athletes Train Movements, Not Muscles; you have to carry the engine.
BrohanSolo
Noob
 
Posts: 47
Joined: Tue Mar 01, 2011 1:17 pm
Favorite Disc: Force

Re: Pulled Tricep

Postby Ironhide » Mon Apr 04, 2011 5:39 pm

BrohanSolo wrote: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 :lol: (not to mention I said "elbow bent preferably minimum 90 degrees")
My Bag: DX - Aviar Putter - 170g & 175g | DX - Shark - 168g | DX - Roc - 168g & 175g | Pro-D Buzz - 170g | Champion - Leopard - 171g | Star - Teebird(TL) - 171g | DX/Star - Sidewinder - 168g/171g | DX - Beast - 170g
Ironhide
Tree Magnet
User avatar
 
Posts: 188
Joined: Wed Jul 01, 2009 1:17 pm
Location: Minneapolis, Minnesota
Favorite Disc: Roc & Shark

Re: Pulled Tricep

Postby BrohanSolo » Tue Apr 05, 2011 6:29 pm

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.
Athletes Train Movements, Not Muscles; you have to carry the engine.
BrohanSolo
Noob
 
Posts: 47
Joined: Tue Mar 01, 2011 1:17 pm
Favorite Disc: Force

Re: Pulled Tricep

Postby 807to905 » Thu Apr 07, 2011 5:08 pm

thanks for all the help guys! much appreciated!
807to905
Noob
 
Posts: 17
Joined: Wed Feb 16, 2011 9:26 pm
Location: Toronto Canada
Favorite Disc: Innova Champ Gazelle

Re: Pulled Tricep

Postby logjammin » Wed Jun 27, 2012 7:01 pm

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...
logjammin
Noob
 
Posts: 45
Joined: Wed Jan 25, 2012 8:12 pm
Favorite Disc: Cheetah


Return to Body Conditioning and Injury

Who is online

Users browsing this forum: No registered users and 1 guest