How to Prevent common pitching injuries
Pitching in baseball can put a lot of stress on the arm and shoulder, which can lead to various injuries if proper care is not taken. Here are some common pitcher-related injuries and tips on how to prevent them:
Rotator cuff injury: The rotator cuff is a group of muscles and tendons that attach the shoulder blade to the upper arm bone. Overuse, improper mechanics, or lack of strength can lead to rotator cuff injuries. To prevent them, it's important to incorporate rotator cuff strengthening exercises into your routine, such as external rotations, shoulder presses, and rows.
UCL (ulnar collateral ligament) injury: The UCL is located on the inner part of the elbow and is responsible for stabilizing the elbow during pitching. Overuse, improper mechanics, or lack of strength can lead to UCL injuries. To prevent them, it's important to gradually increase the intensity and frequency of your pitching, and to incorporate exercises that strengthen the forearm, such as wrist curls and reverse wrist curls.
Shoulder impingement: Shoulder impingement occurs when the rotator cuff muscles and tendons become compressed or pinched during movement. This can be caused by overuse, poor mechanics, or lack of strength. To prevent shoulder impingement, it's important to maintain good posture, incorporate exercises that strengthen the rotator cuff and shoulder blade muscles, and use proper mechanics when throwing.
Lower back pain: Pitching can put a lot of stress on the lower back, especially if you don't have good core strength or don't use proper technique. To prevent lower back pain, it's important to incorporate exercises that strengthen the core and glutes, such as planks and bridges, and to always use proper mechanics when throwing.
Tommy John surgery: Tommy John surgery is a type of UCL reconstruction surgery that may be required if a UCL injury is severe. To prevent the need for surgery, it's important to take care of your arm and shoulder, gradually increase the intensity and frequency of your pitching, and rest and recover adequately between pitching sessions.
By incorporating these tips into your routine, you can help prevent pitcher-related injuries and improve your performance on the mound. Additionally, working with a coach or trainer who specializes in pitching mechanics can help ensure that you are using proper technique and minimizing your risk of injury.
