Tips on how to best prepare yourself each time you hit the course
July 17, 2018 by Peter Cram in Instruction with 0 comments
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.