How to Avoid Shoulder Injuries While Pitching in Baseball

Throwing a baseball overhand is not a natural motion for the body. Because the shoulder isn’t designed to pitch, it often can become inflamed and damaged. Taking care of it between starts or appearances is very important. These steps will show you how to avoid potentially painful injuries while pitching.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Training partner
• 10 feet of rubber tubing band
• Proper footware (cleats if you are outside, athletic shoes if you are inside)

1. Establish a conditioning and fitness program before the season begins. Pitching is about endurance and flexibility. Pitchers can get into trouble by entering heavy weightlifting regimens. Focus your training on lightweight use, and concentrate on strengthening your legs, abdomen and stretching out every day.

2. Spend time stretching out your shoulder muscles gently. The rotator cuff is a group of four muscles and tendons that move your arm around its socket loosely. It’s very important for a pitcher to have a good amount of flexibility in this area, so get into the habit of stretching this area consistently, and not too sharply.

3. Throw lightly to start. Early in the year, your focus should be on developing the arm strength you will rely on when you’re on the mound. Don’t overthrow, and just concentrate on steadily getting your shoulder muscles used to the act of throwing.

4. Focus on your mechanics. When you are lightly throwing, make sure you are going through 100 percent of your windup. Concentrate on driving off the mound with your back leg in your delivery, and following through across your body. Again, don’t overthrow.

5. Cool down after a training session by tying the rubber tubing band to a stationary object, and with your pitching hand, grip it, and slowly extend it across your body. This helps train your rotator-cuff muscles while using effective resistance.

6. Apply ice to your rotator-cuff muscles, and the front and side of your shoulder. Use the "20 minutes on, 20 minutes off, 20 minutes on" method, and make sure the inflamed area has been adequately iced down. This will help reduce soreness and swelling, which hinders the healing process.

Tips & Warnings

• Don’t “cut it loose” (throw at a game-day level) early. This can have an adverse affect on your shoulder. Save it for the game itself, and work on proper techniques and strength development.
• Along with the shoulder, condition your legs. Your shoulder takes the brunt of the abuse while pitching, but strong, flexible leg and trunk muscles will help alleviate some of the torque the motion of throwing a baseball naturally produces.
• If you feel a pop or any sort of unusual discomfort while you are throwing, stop immediately, and immediately begin icing the area. Consult a physician.
• The rotator-cuff muscles are small and control a very instable joint. They can be significantly damaged through overuse and poor care. Use light weights, ice it down consistently, and take pain relievers to combat any swelling and inflammation.

Resources

• The Stone Clinic
• Web MD