The protocol itself in text format for anyone who needs it: The protocol (performed 2x per day): -1 set of 10 finger tendon glides -2 sets of 10-15 finger rolls/curls -2 sets of 10-15 fingertip pushups -1 set of 10 finger tendon glides General tips: -Start with protocol 1x per day and work up to 2x when ready -Start at 10 reps and only work up to 15 reps when/if ready -Always prioritize frequency and volume over intensity -Keep intensity low enough so don't have continuous muscle soreness -Protocol is great to do after a disc golf session (don't do before)
Ive had the pip issue in my middle finger. Just an anecdotal caution, when i was trying to use the fan grip to take rim pressure off of my middle finger it would occasionally cause more pain because the flight plate pushed against the finger in a more extended position. Excellent video man, this is exaclty what i was looking for
I came here after watching the Bondanza video and found this video. I've been dealing with this for a year, and I can't wait to try this protocol for a bit (it felt great after doing it once). I just switched to throwing with my other arm when it got too bad.
I cant wait to get started with this! My middle finger has hurt for about 4 months now and i had no idea what to do. Your description of the symptoms is exactly what i have going on!
Can confirm that excessive sessions with the TechDisc caused this for me as well. It exhibited itself as a dull numbness, or even mild discomfort, in my middle finger. I backed off and it went away but it’s time for me to get back to the grind. I’ll definitely keep this in mind. Thanks!
I've been dealing with this all season! Which makes sense in light of my last video I throw into a net A LOT! Especially at 51, I gotta be more careful. Thanks man!
I've been dealing with this since MARCH 😭. thank you so much for this. I cant throw normally because my finger hurts like CRAZY when I throw on a power grip. I stopped playing from July till about 2 weeks ago and it's back like nothing. I thought I hairline fractured it or something.
Thanks for the video! I drove myself into a PIP injury over-training with TechDisc at the start of the year, and then I failed to find much in the way of information for treatment or prevention. This would have been exactly what I needed to help speed my recovery.
Thank you for addressing this topic. I've been dealing with this all season and it has been driving me nuts. I have taken weeks off and it just comes back, but I've never gone modified fan grip for drivers, taped the finger, and of course the active rehab routine. I will be doing this and I'll report back. My issue is middle finger DIP exactly as your described as the most likely culprit.
In my experience, at 42, back playing DG for 15 mo. after not throwing a disc for 12 yrs, wanting to avoid injury at all cost, while trying to reach my goal of 400', and suffering early injury trying too much too soon. I believe there's something to be said about "building a disc golf body"- with months of frequent, low-moderate intensity play/practice, to build and/or strengthen every joint, tendon, and muscle group that are specifically used in the throw, to prepare the body for higher intensity. I've now been averaging 500-700 high intensity throws/ wk for about 2months injury free.
Agreed! Building up all of the load-bearing tissues via long-term volume progression at low enough intensity is a great way to adapt to a sport like this 👍 It's a lot harder to do at age 40+ so I really respect your discipline with prioritizing healthiness over results
In the case of any tendinopathy, it’s a matter of “too much, too soon.” As tendons are exposed to appropriate loads, they become more resilient. However, if exposed to too much, inflammation occurs, and in extreme cases, degeneration. The solution is to progressively load tendons over time. Anyway, great depth of information here as usual, thanks!
@@mitchgrunwald-nb1bk agreed! In some ways, I wish synovitis behaved similar to tendinopathies because I would’ve been mentally equipped to cure mine faster and not needed to research and fail for several weeks, haha
Then again, finger tendon and pulley injuries are pretty scary in a sport like disc golf so I’m sort of glad synovitis is less of a load bearing tissue destruction type of injury
Have you ever had to deal with getting a blister on your throwing hand from throwing too much? On backhand throws I've had the tip of my middle finger get a blister and on forehands sometimes get a blister on the side of my index finger where the disc rests and the thumb pressure is applied. Just wondering if you have any tips for that.
Yes, this is extremely common overall and seems to happen more frequently when making form changes or training hard. Taping over the problem areas (can use the tape I recommend in video) usually provides enough protection for the skin to start "catching up" in the healing process.
The protocol will work for the DIP synovitis of both fingers at the same time, so you will be able to use the standard protocol from the video 👍 I'd also recommend trying out a more backloaded grip since it sounds like the front fingers may be getting overworked.
what would you say could prevent this injury from happening? ive identified that i was hinging my middle finger inside the rim of the disc. this gave me crazy power but after a few months, my hand hurt like crazy. how can i even change my form to get similar power without absolutely destroying my jounts. 23 y/o no joint issues, mild arthritis as a kid that flares up every once in a while but nothing debilitating
Besides managing throeing volume and intensity, doing this protocol a few times a week will build up all of the relevant tissues to help prevent the injury. Additionally, backloading with your pinky and ring finger can reduce some of the reliance on middle finger squeeze for those power shots.
If I send u my form could u do a form review? If not that’s ok just trying to get better. I throw 450 right now and am trying to break that 500ft barrier😎 love your vids
Thanks for the support! I won't be able to do a form review right now unfortunately since my client work is extremely busy, but I still have some "All Out" membership slots open on my website's signup page which is linked in my video description :) good luck with hitting 500, I bet you can get it done
Look I tried 250-500 max power shots per week when I was first trying to learn the sport. And then I stalled out around 350-380 ft for about 6-9 months (about 12-20 ish months into palying). Then life got busier and I only got about 2-3 sessions a week rather than 5-6. And I got a bunch more distance in like a few months something like +50-80 ft in like 3 months.
I just got this or something similar to this after one too many net sessions with the TechDisc. It's under control if I don't max out every time, but what's the fun in that? 70 mph or its no fun, weeeee
The protocol itself in text format for anyone who needs it:
The protocol (performed 2x per day):
-1 set of 10 finger tendon glides
-2 sets of 10-15 finger rolls/curls
-2 sets of 10-15 fingertip pushups
-1 set of 10 finger tendon glides
General tips:
-Start with protocol 1x per day and work up to 2x when ready
-Start at 10 reps and only work up to 15 reps when/if ready
-Always prioritize frequency and volume over intensity
-Keep intensity low enough so don't have continuous muscle soreness
-Protocol is great to do after a disc golf session (don't do before)
Ive had the pip issue in my middle finger. Just an anecdotal caution, when i was trying to use the fan grip to take rim pressure off of my middle finger it would occasionally cause more pain because the flight plate pushed against the finger in a more extended position. Excellent video man, this is exaclty what i was looking for
I came here after watching the Bondanza video and found this video. I've been dealing with this for a year, and I can't wait to try this protocol for a bit (it felt great after doing it once). I just switched to throwing with my other arm when it got too bad.
@@NB_224 I’m glad you found it 🙂 good luck with the rehab, it should clear up quick if doing the protocol consistently
I cant wait to get started with this! My middle finger has hurt for about 4 months now and i had no idea what to do. Your description of the symptoms is exactly what i have going on!
@@nyqpi33 I’m glad the video found you in the algorithm then, hope ya heal up soon 👍
Can confirm that excessive sessions with the TechDisc caused this for me as well. It exhibited itself as a dull numbness, or even mild discomfort, in my middle finger.
I backed off and it went away but it’s time for me to get back to the grind. I’ll definitely keep this in mind. Thanks!
Smart move! And you're welcome 👍
I've been dealing with this all season! Which makes sense in light of my last video I throw into a net A LOT! Especially at 51, I gotta be more careful. Thanks man!
you're welcome! I hope it heals up quick for you friend
I've been dealing with this since MARCH 😭. thank you so much for this. I cant throw normally because my finger hurts like CRAZY when I throw on a power grip. I stopped playing from July till about 2 weeks ago and it's back like nothing. I thought I hairline fractured it or something.
@@danielcervantes3779 I hope it helps you get back to 100%! Let me know how it goes and best of luck
Thanks for the video! I drove myself into a PIP injury over-training with TechDisc at the start of the year, and then I failed to find much in the way of information for treatment or prevention. This would have been exactly what I needed to help speed my recovery.
You're welcome! Best of luck with everything and I hope the fingers stay healthy for you in the future
Thank you for addressing this topic. I've been dealing with this all season and it has been driving me nuts. I have taken weeks off and it just comes back, but I've never gone modified fan grip for drivers, taped the finger, and of course the active rehab routine.
I will be doing this and I'll report back. My issue is middle finger DIP exactly as your described as the most likely culprit.
@@spoonraker you’re welcome! Best of luck with it all, I’m optimistic for you
In my experience, at 42, back playing DG for 15 mo. after not throwing a disc for 12 yrs, wanting to avoid injury at all cost, while trying to reach my goal of 400', and suffering early injury trying too much too soon. I believe there's something to be said about "building a disc golf body"- with months of frequent, low-moderate intensity play/practice, to build and/or strengthen every joint, tendon, and muscle group that are specifically used in the throw, to prepare the body for higher intensity. I've now been averaging 500-700 high intensity throws/ wk for about 2months injury free.
Agreed! Building up all of the load-bearing tissues via long-term volume progression at low enough intensity is a great way to adapt to a sport like this 👍
It's a lot harder to do at age 40+ so I really respect your discipline with prioritizing healthiness over results
This video landed just in time.
I got a tech disc and got this exact issue with my middle finger.
@@mikkelisaksenrobinson good luck I hope it heals up quick 👍
@@NickKrush.DGandFit its fine now :D
@@mikkelisaksenrobinson great news! the protocol seemed to help it sounds like?
In the case of any tendinopathy, it’s a matter of “too much, too soon.” As tendons are exposed to appropriate loads, they become more resilient. However, if exposed to too much, inflammation occurs, and in extreme cases, degeneration. The solution is to progressively load tendons over time. Anyway, great depth of information here as usual, thanks!
@@mitchgrunwald-nb1bk agreed! In some ways, I wish synovitis behaved similar to tendinopathies because I would’ve been mentally equipped to cure mine faster and not needed to research and fail for several weeks, haha
Then again, finger tendon and pulley injuries are pretty scary in a sport like disc golf so I’m sort of glad synovitis is less of a load bearing tissue destruction type of injury
Have you ever had to deal with getting a blister on your throwing hand from throwing too much? On backhand throws I've had the tip of my middle finger get a blister and on forehands sometimes get a blister on the side of my index finger where the disc rests and the thumb pressure is applied. Just wondering if you have any tips for that.
Yes, this is extremely common overall and seems to happen more frequently when making form changes or training hard.
Taping over the problem areas (can use the tape I recommend in video) usually provides enough protection for the skin to start "catching up" in the healing process.
Did you do the USDGC distance comp? I thought you said you were training for that....
Yes, didn't have the best performance and got 10th place with 624ft on an accidental golf line, I'll be making a recap video soon for it!
I have this issue with both my middle and index finger. Any suggestions for the index? Thanks
The protocol will work for the DIP synovitis of both fingers at the same time, so you will be able to use the standard protocol from the video 👍 I'd also recommend trying out a more backloaded grip since it sounds like the front fingers may be getting overworked.
@ thanks man! I will give this a try and report back. It’s been hindering my off season back hand work.
@@RShepDG you’re welcome and best of luck!
what would you say could prevent this injury from happening? ive identified that i was hinging my middle finger inside the rim of the disc. this gave me crazy power but after a few months, my hand hurt like crazy. how can i even change my form to get similar power without absolutely destroying my jounts. 23 y/o no joint issues, mild arthritis as a kid that flares up every once in a while but nothing debilitating
Besides managing throeing volume and intensity, doing this protocol a few times a week will build up all of the relevant tissues to help prevent the injury.
Additionally, backloading with your pinky and ring finger can reduce some of the reliance on middle finger squeeze for those power shots.
If I send u my form could u do a form review? If not that’s ok just trying to get better. I throw 450 right now and am trying to break that 500ft barrier😎 love your vids
Thanks for the support! I won't be able to do a form review right now unfortunately since my client work is extremely busy, but I still have some "All Out" membership slots open on my website's signup page which is linked in my video description :) good luck with hitting 500, I bet you can get it done
Look I tried 250-500 max power shots per week when I was first trying to learn the sport. And then I stalled out around 350-380 ft for about 6-9 months (about 12-20 ish months into palying). Then life got busier and I only got about 2-3 sessions a week rather than 5-6. And I got a bunch more distance in like a few months something like +50-80 ft in like 3 months.
I just got this or something similar to this after one too many net sessions with the TechDisc. It's under control if I don't max out every time, but what's the fun in that? 70 mph or its no fun, weeeee
@@Thyrfing666 I feel you on that, haha