Preventing Throwing Injuries

Usually, the first few games of the high school baseball season find me in fleece and winter pants.  This week, I was in shorts and sunglasses.  I think winter has officially ended although, for all practical purposes, I believe it really ended back in mid-January.   We skipped spring and jumped from pseudo-winter straight into early summer.

Those spectator-friendly spring sports have already started.  Soccer, track, golf, softball, baseball...it's a good time of year to sit outside and enjoy the weather and the sport.

Unfortunately, we are already seeing a lot of shoulder problems, most of them related to throwing something--a baseball, a softball, a shot put or discus.

Many of those are just doing too much too soon.  Too many throws without proper preparation.  Too much throwing without proper warm-up.  Too many curve balls at too young an age and/or without proper training.  Too many throws (period).

Pitching a baseball is the biggest culprit.  Pitching a softball (underhand) doesn't place nearly as much stress on the shoulder and elbow.  So, what are you to do?

My colleague Tracy Martin is a physical therapist and an athletic trainer and one of the area's leading experts on throwing injuries.   Years ago, he was a college and high school umpire.  He and I put our heads together and came up with this list.

Count pitches.   Know how many pitches that you can pitch without having problems.   Know how many pitches that you throw in a typical outing.   Then don't make big changes.  

For example, if you are used to throwing 50-60 pitches, you cannot one day jump up and throw 100 pitches.  You are asking for problems if you do.

Learn the pitches.   The easiest target in this category is throwing a curve ball.   The fact is that few 12 year olds can hit a curve ball so if a 12 year old pitcher can throw a curve ball, he's usually pretty effective.  

The problem is that most 12 year olds are not physically ready to throw a curve ball (because of the stress it places on the elbow and shoulder) nor are they likely to have been taught good technique. 

A good rule of thumb:  when a youngster starts to reach physical maturity, find a good pitching coach for them and only then can a curve ball be introduced. 

Limit the pitches you throw.   A 15 year old that brags that he has six pitches is absurd.  There is no way.  First, it usually takes a couple of years to master any pitch.  Second, altering the throwing motion and/or release in that many ways will take its toll on your arm.

Never pitch tired.  Soon, you're going to start hearing about a study that concludes that 3-4 days are necessary rest periods for pitchers.  I would suggest that you err on the conservative side and make that 4-5.  Until you reach the pros. 

Lift weights.  One of the most important factors in preventing shoulder problems in throwing athletes is strength, particularly in those muscles that decelerate or slow down the arm after release.   Those muscles on the back of your shoulder and between your shoulder blades need your attention.

Play something else.   There is a high correlation between throwing injuries and year-round play.  The preponderance of travel baseball teams can mean that there is no down time.

If you do have pain with throwing or if your arm always feels tired, seek medical attention.   Get it early while something can still be done that doesn't require long periods off or anaesthesia.