Tuesday Tips: The Disc Golf Doctor On Stretching And Warming Up

Tips on how to best prepare yourself each time you hit the course

Peter Cram, the Disc Golf Doctor, is a board-certified orthopedic physical therapist. He maintains a YouTube channel where he regularly posts videos combining his professional expertise and interest in disc golf in an effort to help disc golfers stay healthy while they enjoy the sport. As part of our regular Tuesday Tips column, Peter highlights specific portions of his videos to help you avoid aches and pains while improving your game.

There are often questions regarding proper warmup and stretching from athletes, disc golfers included. This recent video explores basic ideas regarding types of stretching and appropriateness of particular kinds in certain circumstances.

There are two most common forms of stretching: static and dynamic stretching. Static stretching is maintaining a particular position for a period of time, whereas dynamic stretching is a repetitive controlled movement through a muscle’s range of motion.

When is one or the other type of stretching appropriate? Some studies suggest a slight decrease in maximum peak torque after a prolonged static stretch (>60 seconds). Therefore it is recommend to complete some dynamic stretches prior to competition in order to avoid decreased strength.

Parameters: Static stretches should be held for at least 30 seconds and repeated at least three times. Studies seem to indicate that holding them for shorter periods provides less of a benefit but maintaining them for greater periods yields no added benefit. Dynamic stretches are designed to increase range of motion/flexibility but also “warm up” a muscle. Studies vary but suggest performing dynamic stretching movements for at least the same length of time per repetition.

These topics are discussed in more detail in the video below.

Stretching and warming up

  1. Peter Cram
    Peter Cram

    Peter Cram PT, DPT is a Physical Therapist in Connecticut. He received his clinical doctorate in Physical Therapy from the UConn in 2012 and became board certified in Orthopedic Physical Therapy in 2017. He grew up playing ultimate frisbee but started playing disc golf a few years ago. He now plays, thinks about, and discusses disc golf more than his wife and friends think is healthy.

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