What Can I Do to Prevent Arm Injuries in Baseball?
Dec 09, 2023Recently, I got asked what are the best ways to prevent an arm injury in baseball players. Shoulder and elbow injuries are on the rise in baseball players, mainly due to the fact that guys are throwing harder and throwing more than ever before.
Even though there is no way to completely eliminate shoulder, elbow, and baseball injuries in a thrower, there are still ways to decrease the risk of injuries. The easiest way to decrease the risk of a baseball injury is to monitor the number of throws you have in a day or week. If you are in multiple programs or play for multiple teams, it is up to you to tell your coaches when and how much you have thrown that week. There are no preventative or recovery strategies that will reverse overtraining.
To reduce injury risk, the best preventative measures include:
- Monitor the number of your throws
- Alternating your days of high intent and low intent throwing
- Having a specific arm care routine that is tailored to when your high intent throwing days are
Following these will help decrease the chance of any injury, pain, or excessive soreness to your shoulder or elbow.
If you need help developing your arm care routine, Athlete Development Solutions does a great job of outlining what you should be doing each day of the week, consistent with what you are throwing that day. Their Pitcher Performance and Durability Program can be found here.
If you have any questions about taking care of your arm, feel free to reach out to me at: [email protected]
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