Baseball and softball season are in full swing. Fans and players alike hope for an injury-free season. Athletes who play an overhead sport should prioritize injury prevention this season.
What Is an Overhead Sports Injury?
An overhead sport refers to any sport that requires repetitive use of the upper arm and shoulder in an overhead motion. Athletes who play overhead sports, such as baseball and softball, have an increased risk of shoulder injury. The repetitive motion combined with high velocity places immense stress on the shoulder region, leading to various injuries including tendonitis, muscle strains, tears, and shoulder instability.
Pitchers are especially prone to shoulder injuries. Understanding how to properly protect your shoulder can reduce the likelihood of injury. Here are some actions you can take to keep you playing the sport as long as possible.
Manage Pitch Counts
Limited pitch counts and adherence to adequate rest periods are critical to shoulder health for both baseball and softball pitchers. Regardless if you feel like you could throw a few more pitches at any given moment, adhere to the guidelines that are set for you.
Warm-Up Adequately
Always warm up thoroughly before overhead throwing. Include a light cardiovascular jog, dynamic, and static stretching, and consider incorporating band work. When throwing, gradually increase in intensity by starting at a close distance and gradually moving further apart while slowly increasing your speed.
Stretch
Maintain good flexibility and range of motion by frequently stretching areas that are more prone to tightness. Overly tight muscles are more susceptible to injury, so prioritizing stretching in your routine is important.
Strength Train
Follow a specific strength training regimen that emphasizes strengthening the shoulder region. This should include rotator cuff and scapular exercises. Increased muscle strength provides greater stability to the shoulder region. Make sure the program you follow is pitcher-specific, as most programs have particular exercises that pitchers should avoid, and others that should be incorporated solely for pitchers.
Focus on Mechanics
Proper mechanics can reduce significant strain on the shoulder. Work with a pitching coach or physical therapist to make adjustments that focus on a proper arm angle, delivery, and follow-through. Additionally, incorporate towel drills into your routine, where you go through your pitching motion using a towel instead of throwing a ball.
Adhere to an Injury Prevention Program
A protocol involving a combination of the strategies mentioned above constitutes an injury prevention program. Baseball and softball pitchers should follow a specific injury prevention program, particularly addressing the shoulders and arms. Coaches, trainers, and players should take into account the athlete’s natural strengths, weaknesses, past injuries, and future goals.
Don’t sit on the bench due to a shoulder injury this season, and make injury prevention a priority. Following the steps will not only help avoid injuries, increase your strength and flexibility, and improve your mechanics.
If you or a loved one suffer from a shoulder injury from baseball or softball, Dr. Anup Shah offers minimally invasive and nonsurgical treatment options, including orthobiologics, rotator cuff repair, shoulder instability, and SLAP tears. Dr. Shah is an avid baseball fan, who provides diagnosis and individualized nonoperative and operative treatments for the shoulder for a fastball comeback.
AUTHOR: Anup Shah, MD, MBA, FAAOS is a board-certified, fellowship-trained Sports Medicine Orthopedic surgeon specializing in Knee and Shoulder Surgery in Phoenix, Arizona at Banner Health. Dr. Shah uses a patient-centric and an evidence-based approach to help his patients achieve their desired goals.
