How do I keep my pitching arms healthy?

How do you take care of your pitching arm?

Does running help a pitchers arm?

Many coaches require their pitchers to run right after the pitch, as well as the day after an outing. Doing this will ensure the pitcher's shoulder receives the proper nutrients necessary to remain healthy.

Why is my throwing arm so weak?

A pitcher feeling weak requires shoulder examination. Pain and/or weakness are common signs of ligament weakness. Ligament weakness in the shoulder will almost always lead to rotator cuff tendonitis. If this is not treated, the rotator cuff muscles will give out, putting even more stress and strain on the ligaments.

What is the best pitching recovery?

Active rest, passive rest or use of an EMS (electromuscle stimulation), which one is best for recovery? This study looked into use of active rest vs passive rest vs EMS between innings. EMS was shown to decrease BLa (Blood Lactate levels) and had the best self-reported recovery in pitchers.

3 ARM CARE TIPS for maintaining a healthy baseball throwing shoulder and elbow! [NO TOMMY JOHN]

Is heat good for a pitching arm?

Between innings, pitchers need to keep their arm warm since the arm temperature can cool down rapidly. "Warming up" is not just a saying. The muscles loosen during the warm-up process, but should be done slowly.

Does icing your arm help pitchers?

If you have sharp pain in your arm after pitching, then yes – icing will help reduce pain, swelling and inflammation. However, if you do NOT have sharp pain, then ice only stands to reduce the amount of bloodflow to the pitching arm, which actually slows recovery.

What does vaseline do for pitchers?

By lubricating the ball—with saliva, Vaseline, hair grease, or something else—the pitcher can throw a pitch that slides off his fingers without generating too much backspin. A greased-up pitch behaves kind of like a split-fingered fastball—it drops to the ground faster than a typical pitch.

Why is my arm so sore after pitching?

Why Are Your Arms Sore? The rotator cuff muscles cause rotational acceleration (concentric contraction) of the upper arm to propel the ball. They also slow down the arm after the ball is released, causing an eccentric contraction during deceleration. These motions cause the muscles to become overstretched and sore.

How often should a pitcher ice his arm?

You should ice immediately once the game is over, right after a bullpen in practice, or after an intense long-toss session. Icing to reduce acute inflammation works best if it's within 30-60 minutes of the trauma or intense exertion.

Is it OK to pitch with a sore arm?

Never pitch through pain, especially pain in your shoulder and/or elbow. Even though it may feel like it initially, the pain is not isolated to your arm. If you have pain anywhere, this will cause the load to increase on other parts of the chain.

Should pitchers throw every day?

Throw every day. Professional pitchers on both the minor and major league levels throw every single day for at least 10 quality minutes.

How many times a week should a pitcher throw?

Once or twice a week, you may want to "air it out" with some long toss beyond 120 feet. That's up to you. But 10 quality minutes of throwing a day, and you're on your way to developing a great arm!

What exercises should pitchers not do?

What is the most important muscle for pitching?

Professional pitchers predominantly use the subscapularis and latissimus dorsi for acceleration, whereas amateurs use more of the rotator cuff muscles with an active pectoralis minor and a relatively quiescent latissimus dorsi.

Should you lift weights after pitching?

If you really must workout everyday, you will want to lift after you pitch. But keep the weights light! A light workout after you pitch is a good way to keep your body loose, but lifting too heavy may get you really stiff. Nobody knows your body better than yourself, so do what works best for you.

What age do pitchers throw hardest?

As soon as a pitcher finishes high school, they have most likely attained their highest fastball velocity, even though a few small gains are certainly achievable. The average fastball for these senior-level pitchers is 90 mph, but there will always be a few guys who can light up the radar gun close to 100 mph.

At what age do most pitchers peak?

Generally, pitchers see their velocity peak in their early 20s and steadily decline by a full mile per hour by age 26. After that, velocity drops more sharply and continues a steep decline into a pitcher's 30s.

How often should a 14 year old pitcher throw?

Ages 13-16 – 95 pitches per day. Ages 11-12 – 85 pitches per day. Ages 9-10 – 75 pitches per day.

What pitch puts the most stress on the arm?

Sliders had the highest arm stress (54.6 ± 12.9 N·m) while curveballs had the lowest (46.8 ± 16.3 N·m). Fastball arm stress was 50.1 ± 16.8 N·m and changeup arm stress was 51.3 ± 15.5 N·m.

How do I stop my biceps from hurting when pitching?

If the elbow flexors and extensors are both active, no movement of the elbow joint can occur. By rolling the throwing shoulder into internal rotation and the forearm into pronation, the biceps is effectively turned off, removing stress on biceps belly, the biceps tendon and the labrum. Try it for yourself.

How do you pitch without hurting your arm?

Stretch and warm up properly.

A good pitching motion utilizes major muscle groups throughout the body, so time should be taken to loosen and warm up more than just your arm before taking the pitching mound. That said, warming up your arm properly is essential to warding off soreness and injury.

How long should a pitcher rest?

If a player pitches 36-50 pitches in a day, two (2) calendar days of rest must be observed. If a player pitches 21-35 pitches in a day, one (1) calendar day of rest must be observed. If a player pitches 1-20 pitches in a day, no (0) calendar day of rest is required.

Where should you be sore after pitching?

Discomfort described as soreness that spreads around the entire shoulder, and/or in muscles such as the biceps, triceps and forearm is to be expected. Oftentimes, pitchers will experience discomfort in their arm a day or two after throwing in a game.