How to Avoid Shoulder Injuries While Pitching in Baseball

You can prevent shoulder injuries with proper care.

Shoulder injuries are one of the most common injuries in baseball. Shoulder injuries often occur from overuse of the shoulder or improper throwing mechanics. Also, not doing proper strength exercises or focusing on the wrong muscles can increase the risk for injury. The shoulder is vitally important to every baseball player, especially pitchers. Knowing the warning signs of a shoulder injury and taking the proper precautions before an injury occurs can help prevent a major shoulder injury.

Things You'll Need

• Exercise equipment
• Ice
• Cloth

Instructions

1. Learn the proper throwing mechanics and observe the way you throw. Not throwing correctly puts you at a greater risk for injury. If possible, have a coach watch you throw and give you pointers on how to protect your shoulder.

2. Perform strength training activities that are effective for throwing and help your shoulder. Don't just work on your chest and biceps. If your chest and biceps are too big, they put undue stress on your shoulder, which can lead to an injury. Instead, focus on your core, by doing lunges, abdominal workouts, squats, back exercises and push-ups. You can still lift weights, but the purpose should not be to get bigger.

3. Warm up thoroughly before your game or practice. You should stretch, jog and throw before you start the game or practice. Stretch your shoulder my gripping a bungee cord attached to a fence and swinging your arm back and forth. Many pitchers use this exercise to loosen the shoulder muscles.

4. Rest between games and practices. You must give your shoulder time to recover after you have been using it, this is especially important for pitchers.

5. Stop throwing upon the first sign of shoulder discomfort or swelling and rest and ice your shoulder. You should apply ice for about 15 to 30 minutes. When icing, wrap the ice in a cloth before placing it on your shoulder and repeat this process three to four times a day. Resting and treating the sore shoulder early helps to prevent a serious injury.

References

• Baseball Training Secrets: Baseball Shoulder Injuries
• Alton Memorial Hospital: Preventing Shoulder Injuries in Baseball
• Exercises for Shoulder Pain: Shoulder Pain and Baseball
• U.S. National Library of Medicine: Shoulder pain