How Asheville Disc Golfers Can Fix Elbow Pain (Especially From Forehands)

If you play disc golf in Asheville, you’ve probably felt it — a sore or aching elbow after league night, inner elbow pain that flares up during forehands, or stiffness that lingers the day after a long round at Richmond Hill, Jackson Park, or Highland Brewing.

Elbow pain is one of the most common injuries in disc golf, and forehand (sidearm) throws are often the biggest contributor. The good news? Most elbow pain in disc golfers is fixable, and it rarely means you need to stop playing.

This article explains to Asheville Disc Golfers:

• Why forehands stress the elbow more than other throws

• What the ulnar collateral ligament (UCL) actually is and what it does

• What research says about elbow injuries in disc golfers

• The most common elbow diagnoses seen in disc golf

• How to reduce elbow pain with form changes, load management, and targeted exercises

• When it’s time to get professional help

  
  

This is written for all player levels — from casual league players to competitive amateurs and professionals.

Elbow Injuries in Disc Golf: What the Research Shows

Disc golf research is still growing, but the available data already tells us something important: elbow pain is extremely common.

One of the most cited disc golf injury studies is in the Orthopedic Journal of Sports Medicine. In this large survey of disc golfers:

• Over 80% of players reported at least one disc-golf-related injury

• 46% reported elbow injuries, making the elbow the most commonly injured body part

• Most injuries were overuse-related, not traumatic

  
  

Another epidemiological study published found that:

• Disc golf injuries most commonly affect the elbow and shoulder

• Symptoms often develop gradually

• Median symptom duration was months, not days

  
  

This mirrors what we see locally in WNC leagues and tournaments: elbow pain builds quietly, sticks around, and often gets ignored until it starts affecting performance.

Why Forehand Throws Stress the Elbow More

Forehands are incredibly useful — especially on wooded Asheville courses — but they place unique stress on the elbow, particularly when thrown hard or repeatedly.

What Happens During a Forehand

During a forehand throw:

• The elbow starts bent (around 90 degrees) during the reach-back

• The shoulder rotates forward rapidly to create speed

• The arm straightens as the disc is released

  
  

The most stressful moment is not when the elbow is straight.

The highest stress occurs when:

• The elbow is still bent

• The shoulder is rotating forward quickly

• The forearm lags behind the upper arm

  
  

This creates a force at the elbow called valgus stress, where the forearm wants to pull away from the elbow joint on the inside.

What the UCL is (and Why Disc Golfers Hear About it)

The ulnar collateral ligament (UCL) is a strong band of connective tissue located on the inside of the elbow.

Where it attaches

• One end attaches to the medial epicondyle of the humerus (the bony bump on the inside of your upper arm)

• The other end attaches to the ulna, the forearm bone on the pinky-finger side

  
  

What it does

• Resists valgus stress (prevents the elbow from collapsing inward)

• Helps stabilize the elbow during throwing motions

  
  

You may hear the UCL called the “Tommy John ligament” because it’s commonly injured in baseball pitchers.

In disc golf, complete UCL tears are rare, but UCL irritation and overload are common, especially in forehand-dominant players.

Common Elbow Injuries in Disc Golfers

1. UCL irritation (medial elbow pain)

• Deep ache on the inside of the elbow

• Worse with harder forehands

• Often appears late in rounds or tournament weekends

  
  

2. Flexor–pronator strain or tendinopathy

• Pain near the bony bump on the inside of the elbow

• Feels muscular or tight

• Often aggravated by gripping and snapping

  
  

3. Ulnar nerve irritation

• Tingling or numbness into the ring and small fingers

• Elbow sensitivity when bent for long periods

• Can flare during long drives home from tournaments

  
  

4. Lateral elbow pain (“tennis elbow”)

• Pain on the outside of the elbow

• Worse with gripping, wrist extension, or high throwing volume

  
  

Many disc golfers experience overlap between these conditions, which is why elbow pain can feel confusing.

Soreness vs injury: how to tell the difference

Green light

• Mild soreness (3–4/10 or less)

• Resolves within 12–24 hours

• Next round feels normal after warm-up

  
  

Yellow light

• Pain lasts longer than a day

• Worse specifically with forehands

• Slowly increasing week to week

  
  

Red light

• Sharp pain during throws

• Swelling, instability, or a “pop”

• Tingling or numbness that doesn’t resolve

• Pain that alters your throwing mechanics

  
  

Yellow light = modify Red light = stop and get assessed

Form Mistakes that Commonly Overload the Elbow

Wrist-dominant forehands

If most of your power comes from snapping the wrist, the elbow absorbs more stress.

Cue: “Let your hips and torso start the throw — the arm finishes it.”

Leading with the elbow

Driving the elbow forward early increases stress on the inside of the joint.

Cue: “Rotate around the elbow instead of pushing it forward.”

Limited shoulder mobility

When the shoulder can’t rotate well, the elbow compensates.

Cue: “Create space at the shoulder — don’t crank the elbow.”

Sudden max-effort snaps

Abrupt acceleration spikes stress on elbow tissues.

Cue: “Smooth acceleration beats sudden snap.”

Exercises to protect your elbow (warm-up + training examples)

These are general examples, not a full rehab program, but they target the key areas that help protect the elbow during forehand throws.

Forearm pronation & supination

Why: Builds endurance in muscles that help shield the UCL

How: Elbow at side, bent ~90°, rotate palm up and down slowly

Dose: 2–3 sets of 12–15 reps

Grip endurance holds

Why: Disc golf stresses grip endurance more than max strength

How: Hold a dumbbell for 20–30 seconds

Dose: 2–3 rounds

Shoulder external rotation (band)

Why: Strong shoulders reduce elbow overload

How: Elbow tucked at side, rotate forearm outward slowly

Dose: 2–3 sets of 10–15 reps

Scapular control (band pull-aparts or wall slides)

Why: Improves force transfer through the shoulder

Focus: Smooth, controlled motion

Dose: 10-15 reps

Thoracic rotation (“open books”)

Why: Better trunk rotation reduces arm-dominant throwing

Dose: 8–10 slow reps per side

These movements work well as a pre-round warm-up or as part of a short training routine.

When Asheville disc golfers should see a PT

Consider a professional assessment if:

• Pain lasts more than 2–3 weeks

• You’re avoiding forehands due to discomfort

• You notice tingling or numbness in the hand

• You’re preparing for tournaments and want a prevention and/or a recovery plan

  
  

A disc-golf-informed physical therapist can determine whether the issue is coming from the ligament, muscle, nerve, mechanics, or workload — and tailor a plan accordingly.

Final takeaway

Elbow pain in disc golf is rarely about a single bad throw.

It’s usually a mismatch between:

• How often you throw

• How you generate power

• What your elbow and shoulder are prepared to handle

  
  

Fix the mismatch — with better mechanics, smarter loading, and targeted training — and most elbows calm down.

Frequently Asked Questions (FAQ)

Is forehand bad for your elbow? No. Poor mechanics, fatigue, and overuse make it risky — not the throw itself.

Do I need imaging for elbow pain? Most disc golfers don’t. Imaging is typically reserved for severe, worsening, or unstable symptoms.

Should I wear an elbow brace? A brace may reduce symptoms short-term, but it doesn’t address the root cause.

Can I keep playing league with elbow pain? Often yes, with smart modifications. Sharp pain or nerve symptoms should not be ignored.

About Outshine Physical Therapy & Fitness

At Outshine Physical Therapy & Fitness in Asheville, we specialize in helping active adults and athletes stay in the sports they love — including disc golf. 

What makes us different?

We have a Doctor of Physical Therapy (Dr. Maggie) who is also an active disc golf player and local league member. That means your care isn’t coming from someone guessing about the sport — it’s guided by someone who understands:

• The physical demands of forehand and backhand throws

• The realities of league nights, tournament weekends, and field work

• How Asheville-area courses actually play

• The balance between performance, longevity, and staying competitive

  
  

Our disc-golf-focused care blends:

• Sport-specific injury rehab (elbow, shoulder, back, hip)

• Manual therapies such as dry needling, cupping, soft tissue work, and more

• Throwing mechanics and load management

• Strength, mobility, and endurance training for disc golfers

• Return-to-throw and performance optimization programs

  
  

Whether you’re dealing with elbow pain now, trying to protect your forehand for the long run, or looking to improve performance without breaking down, we meet you where you are — on and off the course.

Movement is Medicine — and disc golf should feel good to play.

If elbow pain is limiting your forehand, your confidence, or your consistency, we’re here to help you keep playing strong.

Schedule your free discovery call here.