Pitching arm injuries just do not happen on their own. There is always a cause.
To limit getting a sore arm or worse a serious arm injury here are some things all pitchers can do. If the arm is sore while throwing immediately stop.
1. Do a dynamic full body warm-up before picking up a ball.
2. Do not do any static stretching of the arm or lower body before pitching.
3. Start throwing gradually and build up volume of pitches and intensity.
4. Focus on good mechanics. Understand how the body works to reduce stress to the arm. Videotape regularly.
5. Practice in between games by throwing enough pitches at game intensity to maintain pitching specific fitness. Too much rest between games reduces skills and the ability to throw at game intensity. This could increase the risk of injury.
6. Run or at least keep the throwing arm moving after pitching to improve recovery and reduce after pitching soreness.
7. Do not ice. It reduces recovery time and there is no evidence to support that it has value after pitching
8. Do some lower and upper body conditioning twice a week during the season
9. Run sprints to maintain explosiveness and run distance to maintain aerobic capacity which allows the pitcher’s body to do more work.
10. Do not pitch if you have not conditioned properly
I am not sure this is the exact spot for this but on the conference call tonight the speaker mentioned forearm exercises that should be done to prevent injuries. Can you post those exercises or are they on the conditioning DVDs? The only thing I remember for the forearms is the curls.
I agree 1000% on not using ice after pitching. I never iced until college and I turned from no arm soreness or pain to having the same issues as everyone else.
I am 34 years old and have played in a competitive wood bat league since college. I do not ice my arm. I believe in keeping active after pitching.. a little running and even a little stretching or throwing.
It is hard to get through someone’s head that icing does not help any. I always tell players you ice pain and work soreness out. You ice an ankle injury.
The old school coaching philosophy used to be a hot whirlpool. Sprained ankle etc. put it in the hot whirlpool…when it would swell up greatly the old school coaches would say “you didn’t get it into the whirlpool fast enough”
People say what they know and have heard before……not knowing if it is true or not.
Those exercises are on the conditioning DVD’s.
I was just having a discussion with my son this week about icing the arm. We used to do that with him in the past, because we did not know better. But he thinks that is what he needs to still do. I explained otherwise, but decided to do a search on the forum to see if anything had been posted. This is exactly what I was looking for.
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