Spring into Disc Golf Season: An Asheville Player's Guide to Peak Performance

After Asheville's mountain winter hibernation and a Helene disrupted fall season, disc golf baskets across the region are calling your name! From Highland Brewing's 18-hole course winding through the woods to Lake Julian's open bomber shots, Western North Carolina offers some of the most beautiful and demanding disc golf landscapes in the Southeast. But before you dust off your favorite drivers and hit the courses, let's talk about preparing your body for a season of successful throws, fewer injuries, and more birdies.

Disc Golf in the Land of the Sky: Uniquely Asheville Challenges

Asheville disc golf isn't for the faint of heart. Our mountain courses feature:

• Elevation changes that would make a mountain goat dizzy - Highland Brewing's notorious uphill holes can leave even fit players gasping for air

• Technical wooded shots that demand precision - Navigating the tight lines between trees requires precision that puts strain on shoulders and core

• Variable weather that changes faster than you can say "chain splash" - Spring in Asheville means you might experience all four seasons during a single round

  
  

It's crucial to get ready for the unique physical challenges these local terrains present.

Common Disc Golf Injuries in Asheville's Terrain

1. The Dreaded "Disc Golfer's Elbow"

Similar to tennis elbow, this overuse injury affects the tendons connecting your forearm muscles to the bony bump on the outside of your elbow aka the lateral epicondyle. Those powerful drives can take their toll over time!

2. Rotator Cuff Strains

Your shoulder's rotator cuff gets a serious workout when playing Asheville courses. The repetitive throwing motion combined with our technical wooded shots that require awkward release angles puts these muscles under significant strain.

3. Lower Back Pain

The rotational force required for distance drives, combined with Asheville's hilly terrain, creates the perfect storm for lower back issues, especially for players who haven't maintained core strength during winter.

4. Ankle Rolls on Uneven Terrain

Western North Carolina's naturally uneven topography and trail-like fairways at courses make ankle injuries a real concern, particularly in spring when trails can be muddy and slippery or completely different after Helene’s rampage September 2024.

Your Disc Golf Injury Prevention Warm-Up (5-10 minutes)

Take 10 minutes before your round to complete this warm-up routine designed specifically for Asheville disc golf conditions:

1. The Disc Golfer's Dynamic Stretch Series

• Arm Circles: 10 forward, 10 backward, increasing in size. Wake up those shoulders before attempting to thread the needle on Highland Brewing's hole 4!

• Torso Rotations: Feet shoulder-width apart, rotate your upper body side to side 15 times with arms extended, mimicking your throwing motion but slower and controlled.

• Wrist Flexor/Extensor Stretch: Extend one arm, palm up, and gently pull fingers back with the other hand for 15 seconds. Repeat with your palm down. Switch arms. Your wrists will thank you after those forehand approaches.

2. The Mountain Course Mobility Series

• World's Greatest Stretch: Step forward into a lunge, place opposite hand on ground inside front foot, and rotate torso upward while extending arm to sky. 5 per side. This opens your hips and thoracic spine—perfect preparation for navigating Asheville's hilly terrain.

• Hip Hinges: With slight knee bend, push hips back while maintaining flat back. 10 reps. Vital for proper form when bending to retrieve discs from Asheville's infamous rhododendron thickets!

3. The Asheville Activation Series

• Banded External Rotations: Using a light resistance band, elbow at side bent to 90°, rotate forearm outward. 15 reps each arm. This wakes up the rotator cuff muscles needed for those controlled anhyzer shots through the woods.

• Bird Dogs: On hands and knees, extend opposite arm and leg. 10 per side. Crucial for core stability when throwing uphill at Lake Julian.

• Glute Bridges: Lying on back, feet flat on ground, lift hips toward sky. 15 reps. Activate those powerful hip muscles that generate distance on Western NC's open holes.

  
  

Throw-Specific Strength Training for WNC's Technical Courses

Incorporate these exercises into your weekly routine to build disc golf-specific strength:

1. The Distance Driver Series

Improve your strength and power with these movements:

• Medicine Ball Rotational Throws: With feet set in throwing stance, explosively rotate and throw a light medicine ball against a wall. 3 sets of 10 per side. This builds powerful hip rotation needed for clearing Highland Brewing's longer holes.

• Single-Leg Romanian Deadlifts: Hold weights, balance on one leg, hinge at hips while extending other leg behind you. 3 sets of 10 per leg. This develops the posterior chain strength and balance needed for power throws on uneven terrain and getting that putt just right.

• Cable/Band Rotations: With resistance band secured, stand sideways and rotate away from anchor point. 3 sets of 12 each side. This mimics the throwing motion while building rotational strength and stability.

2. The Uphill Endurance Series

Let's face it—Asheville disc golf means hiking. Prepare your cardiovascular system:

• Incline Treadmill Walking: 15-20+ minutes at a challenging incline mimics the hilly terrain of local courses.

• Hill Runs: Find a decent hill (about the length of a typical uphill fairway). Charge up that bad boy and at the top, immediately throw 3 imaginary discs in full form (or actual discs if you're feeling fancy), mosey on down to recover and catch your breath for 45 seconds and repeat 3-6 times. 

• Bench Step Ups for Time: Using a bench or sturdy platform, step up and down in controlled manner. Pick a height you can accomplish for 30 seconds in a row on each side. Then rest for ~30 seconds and repeat 3 times. This builds quad strength and endurance for those grueling uphill fairways.

  
  

Local Resources for Disc Golf Fitness in Asheville

• Disc Golfer's Assessment: Book a movement assessment at Outshine Physical Therapy and Fitness to identify your specific movement limitations before they become injuries.

• Disc Golf Treatment: Want to hit the disc golf course without that lingering pain getting in your way? Come work with me, Dr. Maggie Parker, at Outshine Physical Therapy and Fitness. I am a disc golf enthusiast and am passionate about helping folks get back to playing pain-free.

• Disc Golf Group Training at Outshine: Join our 2x/week small group strength training where programming is designed and led by me (a Doctor of Physical Therapy and disc golf lover). It’s designed for rotational athletes to stay injury free and improve performance on the course.

  
  

Conclusion: Embrace the Unique Challenge of Asheville Disc Golf

Asheville's disc golf scene offers a unique blend of challenging terrain, breathtaking views, and technical shot-making that you won't find anywhere else in the Southeast. By preparing your body properly, you'll not only prevent injuries but also improve your performance on our demanding local courses.

So before you head out to nail that perfect line through the rhododendron tunnel at Highland Brewing or launch a bomber, give your body the preparation it deserves. Your scorecard (and your shoulder) will thank you.

-Dr. Maggie Parker

Physical Therapist

Book your FREE consult call here!