Arm Care for Throwers: 7 Tips for Optimal Health & Performance

Arm care is crucial for baseball pitchers aiming to perform at their peak level and prevent injuries. Shoulder and elbow pain is common in throwers, and year-round baseball participation increases the opportunity for overuse injuries. Here are some key points to ensure your arm stays healthy throughout the season:

Warm-Up Routine:

Before any throwing session, warm up your arm muscles and joints thoroughly. Start with dynamic warm-up and mobility exercises followed by light band work and then gradually increase intensity from light tossing to longer distance throws based on your preference. This better prepares your muscles and joints for the stress of pitching.

Proper Mechanics:

Focus on maintaining proper pitching mechanics. Poor mechanics not only affect your performance but also increase the risk of injury. Work with coaches to refine your technique and ensure your movements are efficient and biomechanically sound. Keep in mind even small changes to the delivery can create a big impact on the arm, either positive or negative, so use caution when changing arm slots.

Gradual Increase in Intensity:

Avoid sudden spikes in throwing intensity or volume. This is a common training error early in the season that causes harm. Gradually build up your pitch count and throwing distance/volume during practice sessions and games. In general, use a 4-6 week throwing routine prior to bullpens and live pitching to ensure workload demands can be met. This approach allows your arm to adapt and reduces the likelihood of overuse injuries. Click here to read about workload risk factors for high school pitchers.

Strength and Conditioning:

Incorporate a balanced strength and conditioning program that targets muscles throughout your body, not just your arms. Strong core muscles, legs, and shoulders provide a solid foundation for pitching and help reduce strain on your arm. Keep in mind that certain exercises such as full range barbell bench press may place unwanted stress on the arm. Routine arm care that addresses your specific mobility and/or strength needs will reduce injuries and improve performance.

Recovery and Rest:

Give your arm adequate time to recover between pitching appearances. This includes getting enough sleep, maintaining a balanced diet, using rest days according to pitch count/age, and relying on active recovery techniques like light stretching or low-impact exercises. In addition, recovery tools such as dry needling, instrument assisted soft tissue massage, Normatec, BFR and the Hypervolt may help in accelerating recovery.

Listen to Your Body:

Pay attention to any signs of discomfort or pain in your arm. Pushing through pain can lead to more serious injuries. If you experience persistent pain, swelling, loss of velocity or decreased range of motion, consult a medical professional promptly. Do not throw through pain in the elbow or shoulder.

Avoid Pitching with a Fatigued Arm:

Pitching with a fatigued arm significantly increases the risk of overuse injuries, such as tendonitis or even more severe conditions like ligament damage. Click here for pitching guidelines from MLB and USA baseball. Recognize the signs of arm fatigue, such as decreased velocity, loss of control, or lingering soreness after pitching. It’s crucial to communicate openly with coaches and take breaks when needed to allow your arm adequate recovery time. Pushing through fatigue can lead to long-term consequences that may sideline you for extended periods. Protecting your arm health is essential for sustained performance over the course of a season and throughout your career.

By respecting your body’s signals and prioritizing arm care, you not only enhance your performance on the field but also prolong your ability to compete at your best level. By following these arm care tips, baseball pitchers can maintain optimal performance and reduce the risk of injuries, allowing them to excel on the mound throughout the season.

To keep your arm in top condition and ensure you’re always performing at your best, these tips are just the beginning. For more personalized advice and expert guidance on arm care, don’t hesitate to reach out. Contact us for more tips and let us help you maintain peak performance all season long.