Ultimate is a team sport which mixes elements of football, basketball and rugby, substituting the ball with a flying disc (Frisbee) and the referee with spirit of the game. It’s the most popular sport among those played with a flying disc.

Common Flying Disc Injuries

Because movements in Ultimate are similar to football, soccer, and basketball, most injuries are due to OVERUSE!

Body part that commonly injured:

– Ankle injuries (65%)

Ankle sprains (inward/outward) are frequently suffered by ultimate Frisbee player. When the trauma that causes a sprain is of a particularly high degree, an ankle fracture may also occur.

– Knee injuries (53%)

The most common ultimate Frisbee knee injuries are sprains and strains of the connective tissues associated with the knee joint. A sprain is a stretching or tear of a ligament; a strain, meanwhile, describes a stretched or torn tendon. As ultimate Frisbee requires athlete to pivot or sudden change in running direction, therefore ACL injuries are more commonly happened.

– Shoulder injuries (37%)

Repetitive use of shoulder during throw and catch will cause strain to the muscle. A fall can lead to fractures or a dislocation of the shoulder.

How to Prevent It

  1. Warm up properly: It’s important to warm up before playing Ultimate Frisbee to get your muscles ready for the activity. This can include stretching, jogging, and dynamic movement exercises.
  2. Use proper technique: Using proper throwing and catching technique can help to reduce the risk of injury. Make sure to use the correct grip on the Frisbee and to use your whole body when throwing and catching, rather than just your arm
  3. Strengthen your core and legs: A strong core and legs will help to support your spine and reduce the risk of injury. Incorporate exercises such as planks, lunges, and squats into your training routine.
  4. Wear appropriate gear: Wear athletic shoes with good support and make sure they fit well to help prevent injuries to your feet and ankles. Also, consider wearing knee pads or other protective gear, especially if playing on a hard surface.
  5. Hydrate: Proper hydration is important to help prevent injuries and cramps, especially in hot weather. Make sure to drink plenty of water before, during and after playing.
  6. Play smart: Avoid playing through pain, and if you are injured, take the necessary steps to properly recover before returning to the field. Listen to your body, and if you experience pain or discomfort, stop playing and seek medical attention if necessary.
  7. Learn from experienced player and coaches: Experienced players and coaches can provide valuable insights and guidance on how to avoid injuries and play safely. Listen to their advice and incorporate it into your own playing style.
  8. Rest and Recovery: Adequate rest and recovery is necessary for preventing injuries, adequate sleep, proper nutrition, and stress management all play an important role in injury prevention.

Ultimately, preventing injuries in Ultimate Frisbee requires a combination of proper technique, strength and conditioning, and smart playing. By following these tips and staying mindful of the risks, you can help to reduce your risk of injury while playing Ultimate Frisbee.



Prepared By

Yen Rong Jie

Your Physio Kota Kemuning

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