5 Tips to keep your arm healthy

5 Tips in Maintaining Arm Health

Baseball is one of the most physically demanding sports you can play, especially on your arm. With many of our youth baseball players playing in tournaments every weekend and games once or twice a week, your arm is going to be in constant demand with minimal time to recover everyday. That is why it is important for any baseball player to always prepare, play, and recovery properly, especially as a pitcher. Below are ways that you can use in order to stay healthy this season. 

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Prone Press Up

Mechanics!

No matter how recovered and prepared you are, mechanics are going to be the most crucial thing to focus on when trying to maintain health and perform to your maximum ability. There are a couple of cues to remember when trying to throw in an efficient and safe motion. 1) Make sure that you are in line with the catchers glove. 2) Shoulders should be parallel with target in motion, as the glove and glove hand elbow are pointed toward the target. 3) Once extended, the torso should rotate while you bring your chest to your glove (closing the curtain) and your throwing arm is at a 90 degree angle. 4) All the while keeping your head centered with the target. A tilted head can divert your arm action, putting stress on your shoulder and elbow. 5) Follow through to the catchers glove. 

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Lumbar Extension on GHD

Stretching and Mobility 

Getting a proper stretch in before and after each game is one of the best things you can do, no matter what position you play. In baseball, having mobility is one of the best assets you can have. Stretching allows you to become more mobile as it prepares and stretches muscles that will be activated throughout the game. The act of throwing each pitch creates a lot of tension and motion throughout the torso, hips, and arm. A lack of mobility can lead to other body parts compensating, thus increasing the stress in those areas and leading to injuries and less efficient throwing motion. It will be important for athletes to incorporate thoracic and lumbar spine mobility exercises into their workout and pregame routines. Some people look towards physical therapy Lehigh Valley to get an effective pregame and post game routine established to keep you on the field. 

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Hips and Core

Shoulder and arm strength, mobility, and mechanics are highly important for a pitcher but extensive attention to the hips and core may be even more important. The strongest and healthiest of throwers not only have powerful arms, but have the strength and ability in their hips to generate force through the ball. The ability to pull your hips forward before your arm is possibly the best injury prevention for a pitcher. All power comes from the hips and core, not your arm. “All arm” throwers are prone to injury and a lack in their peak velocity ability. When finding good hip and core exercises to do it may also be smart to see a Lehigh Valley physical therapist to show you the right exercises and stretches to do. 

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Lunge with Trunk Rotation

 Recovery 

After every single practice, workout, or game recovery is so important yet so overlooked. Constant overhead throwing motions put a great deal of stress on your shoulder and arm so recovery is going to be crucial, especially as a pitcher. After pitching everyone is told to ice and maybe heat after a few days of icing. This is usually an effective treatment (although there is some controversy over ice and pitching) but this is not to be the only recovery method. Running is one of the most effective recovery techniques for a pitcher. Runnings gets the fluids circulating better through your shoulder. “Poles” should be done directly after pitching and the next day. Pitchers should also get recovery lifts in in order to help eliminate lactic acid faster. Many pitchers also see their Lehigh Valley physical therapist once or twice a week in order to get treatment. Lehigh Valley physical therapy provides pitchers with exercises, stem,  compression and ice, amongst much more. 

The Hope – No Back Pain for You
If you find yourself in need of some additional help, consult an experienced physical therapy professional in your local area. If that area happens to be the the Lehigh Valley, Transform Rehabilitation would be glad to help you stay healthy throughout the season.

Talk to the Physical Therapists at Transform Rehabilitation. They can advise you on the most effective prevention treatment for you. For more details, visit our services page. To make an appointment, click here.

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