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Hamstring strains are one of the most common muscle injuries in explosive sports — especially baseball, where athletes sprint out of the box, chase down fly balls, or decelerate sharply on the bases. &nbsp;Whether you’re a pitcher covering first, an outfielder laying out for a catch, or a base stealer pushing max velocity, healthy hamstrings keep you fast, powerful, and on the field.<h3>Prevalence </h3>Hamstring strains make up 12–16% of all muscle injuries in baseball and running sports (Ekstrand et al., 2012). Most common during max effort sprinting or sudden deceleration. High recurrence: up to 30% reinjury rate within the same season if not fully rehabbed (Orchard, 2002).<h3> Mechanism of Injury </h3>The hamstrings cross both the hip and knee, making them vulnerable during high-speed running and change of direction. Specifically during the terminal swing phase (when the heel is about to strike the ground. The hamstrings lengthen rapidly while trying to slow the leg down. If athletes can’t control that stretch, fibers overstretch and tear. Limited flexibility, glute weakness, or fatigue all raise risk.<h3> Signs &amp; Symptoms</h3><ul><li>Sharp sudden pain in the back of the thigh. </li><li>“Pop” or “snap” feeling at the moment of injury.</li><li>Tenderness to touch, bruising in 1–2 days.</li><li>Weakness with knee flexion or hip extension.</li><li>Pain with straightening the knee (passive stretch).</li><li>Limping or short stride during jogging.</li></ul><h3> Grades of Hamstring Strain: Presentation &amp; Timeline &nbsp; &nbsp;</h3><table style="border-collapse: collapse; width: 100%;" border="1" data-mce-style="border-collapse: collapse; width: 100%;"><tbody><tr><td style="width: 25%; background-color: rgb(0, 0, 0); border-color: rgb(255, 255, 255); border-style: solid;" scope="colgroup" data-mce-style="width: 25%; background-color: #000000; border-color: #ffffff; border-style: solid;">Grades&nbsp;</td><td style="width: 25%;" data-mce-style="width: 25%;"> </td><td style="width: 25%;" data-mce-style="width: 25%;">Typical Retrn&nbsp;</td><td style="width: 25%;" data-mce-style="width: 25%;">Clinical Presentation&nbsp;</td></tr><tr><td style="width: 25%;" data-mce-style="width: 25%;">Grade I</td><td style="width: 25%;" data-mce-style="width: 25%;">&nbsp;Mild overstretch of fibers </td><td style="width: 25%;" data-mce-style="width: 25%;">1-3 weeks</td><td style="width: 25%;" data-mce-style="width: 25%;">&nbsp;- Mild tightness or pull- Little to no bruising- No significant swelling- No palpable defect- Full weight bearing, mild discomfort only </td></tr><tr><td style="width: 25%;" data-mce-style="width: 25%;">Grade II</td><td style="width: 25%;" data-mce-style="width: 25%;">&nbsp;Partial tear of fibers </td><td style="width: 25%;" data-mce-style="width: 25%;">3-6 weeks</td><td style="width: 25%;" data-mce-style="width: 25%;">&nbsp;- Sharp pain at time of injury- Visible bruising &amp; swelling within 1–2 days- Possible palpable gap or tender defect in muscle belly- Weak knee flexion or hip extension strength- Limping or unable to run at full speed </td></tr><tr><td style="width: 25%;" data-mce-style="width: 25%;">Grade II</td><td style="width: 25%;" data-mce-style="width: 25%;">Complete tear or major rupture</td><td style="width: 25%;" data-mce-style="width: 25%;">8+ weeks&nbsp;</td><td style="width: 25%;" data-mce-style="width: 25%;">&nbsp;- Sudden severe pain with loud pop- Significant bruising down back of thigh- Large swelling within hours- Visible or palpable muscle gap at injury site- Major weakness; unable to contract muscle- Often unable to walk without crutches </td></tr></tbody></table><h3>Treatment Plan&nbsp;</h3>Phase 1: Protect &amp; Control (0–5 Days) Rest from sprinting or explosive moves.Ice and gentle compression if swelling.Pain-free isometrics: gentle prone knee holds, 30–50% effort.No aggressive stretching in this phase! Phase 2: Early Loading (5–14 Days) Introduce light eccentric work (heel slides, single-leg bridge).Gentle stretching if pain-free.Start glute engagement: bridges, clamshells.Light stationary bike if tolerated. Phase 3: Strength &amp; Length (2–4 Weeks) Progress to Nordic curls and single-leg RDLs.Add hip-dominant posterior chain work: hip thrusts, good mornings.Jogging at 50–60% speed, gradually increasing.Dynamic mobility: leg swings, A-skips. Phase 4: Sprint &amp; Sport Return (4–6+ Weeks) High-speed eccentrics: full Nordics, razor curls.Sprint progressions: fly-ins, build-ups, deceleration drills.Sport-specific running, base running, outfield routes, change of direction.Game-phase practice to restore confidence.<h3>Return to Play Checklist</h3><ul><li>Full pain-free sprinting at max effort.</li><li>Eccentric strength 90–95% of healthy leg (Nordic test).</li><li>No pain with max stretch (straight leg raise).</li><li>Full confidence sprinting, cutting, decelerating.</li><li>No soreness 24 hours after speed session.</li></ul><h3>Re-injury Risk&nbsp; </h3>Biggest cause: weak eccentric strength and poor rehab progressions. &nbsp;Also:Returning before tissue fully remodels. Fatigue, lack of sprint mechanics. Ignoring the glutes or core chain.Nordics &amp; high-speed eccentrics = proven 50% reduction in reinjury (Petersen et al., 2011).<h3>Prevention Keys for Baseball Players </h3><ul><li>Regular posterior chain work (Nordics, RDLs, deadlifts).</li><li>Maintain sprint mechanics and do speed work in practice.</li><li>Always warm up with dynamic movements (A-skips, high knees).</li><li>Don’t spike sprint volume suddenly.</li><li>Integrate deceleration drills — stopping is as risky as starting!</li></ul><h3>Summary </h3>Hamstring strains don’t just “heal themselves.” A smart plan must rebuild eccentric strength, sprint capacity, and game speed confidence to keep you healthy and explosive for every inning. References Ekstrand J, et al. (2012). Hamstring injuries in professional football: A 13-year study. Br J Sports Med. Orchard J. (2002). Recurrent hamstring muscle injury. Am J Sports Med. Petersen J, et al. (2011). Preventive effect of eccentric training on hamstring injuries. Am J Sports Med. Mendiguchia J, et al. (2013). Hamstring muscle injury risk and prevention. Int J Sports Med.

Hamstring Strains in Baseball & Sport

Laser Therapy, also known as Low-Level Laser Therapy (LLLT) or Photobiomodulation (PBM), is an evidence-backed modality used to reduce pain, control inflammation, and support tissue healing. For baseball players and overhead athletes, it’s a versatile tool for both acute injuries and chronic overuse conditions.When used correctly — with the right dose and target area — laser therapy can complement hands-on treatment, exercise, and recovery protocols to speed up return to play.Prevalence Laser therapy is now widely integrated in sports rehab, physical therapy, and high-performance recovery clinics. Research supports its use for tendonitis, muscle strains, ligament sprains, nerve irritation, and joint pain.<h3> How Does Laser Therapy Work</h3>Laser therapy uses specific light wavelengths to penetrate tissues and:<ul><li>Increase cellular energy (ATP) production</li><li>Enhance blood flow and oxygen delivery</li><li>Reduce inflammatory chemicals</li><li>Modulate pain pathways (endorphins &amp; nerve sensitivity)</li><li>Stimulate collagen production for soft tissue repair</li></ul>This photobiomodulation effect helps injured tissues heal faster with less pain and swelling.<h3> When Should Athletes Use Laser Therapy </h3><ul><li>Acute soft tissue injuries (strains, sprains, bruises)</li><li>Tendinopathies (medial/lateral epicondylitis, rotator cuff)</li><li>Joint pain (shoulder, elbow, knee)</li><li>Nerve irritation (e.g., pronator syndrome, PIN, AIN, carpal tunnel)</li><li>Post-surgical healing (incision sites, tendon repair)</li></ul>It’s most effective when paired with rehab exercises, load management, and good tissue care.<h3> Typical Treatment Protocol </h3><ul><li>Session time: 5–15 minutes per area</li><li>Frequency: 2–4x per week for acute phases → taper to 1–2x/week</li><li>Dose: 4–12 J/cm² for superficial tissues; 8–20+ J/cm² for deeper structures&nbsp;</li></ul> <h3>Example diagnosis which laser therapy can be beneficial:</h3><ul><li>Muscle Strain or Contusion (bruise) → 2-3x/week, for 2-3 weeks</li><li>Shoulder and Elbow Tendonitis → 2-3x/week, for 3-5 weeks&nbsp;</li><li>Knee/Patellar Tendonitis → 2-3x/week, for 3-5 weeks&nbsp;</li><li>Ligament Sprain (UCL, MCL, Ankle) → 2-4x/week, for 2-4 weeks&nbsp;</li><li>Nerve entrapment → 2-3x/week, for 4+ weeks&nbsp;</li><li>Bone Bruise/Stress Reaction → 3-5x/week , for 2-3 weeks&nbsp;</li><li>General Pain → 2-3x/week, as needed&nbsp;</li></ul>Your Clinician will adjust power output, time, and area based on tissue depth and tolerance.<h3>What Does It Feel Like? </h3>Our Class IV laser devices produce a gentle warmth or mild tingling. Sessions are painless, non-invasive, and take less than 20 minutes. No downtime! athletes can usually train immediately after.<h3>Supportive Research/Evidence&nbsp; </h3><ul><li>Doses matter: Correct energy density is key — too low is ineffective, too high can inhibit healing.</li><li>Multiple studies show significant pain reduction in tendinopathies vs placebo.</li><li>Meta-analyses show improved tendon and muscle recovery when LLLT is combined with exercise. (Bjordal et al.)</li><li>Nerve regeneration: LLLT has positive results for mild peripheral nerve injuries and post-op healing.</li></ul><h3> For Best Results&nbsp; </h3><ul><li>Use laser with a skilled clinician who knows sports dosing.</li><li>Combine with progressive rehab, strength work, and workload management.</li><li>Consistent/Regular Treatment — 1–3x/week is better than once every few weeks.</li><li>Monitor pain and function improvements, not just symptom relief.</li></ul><h3>Summary&nbsp; </h3>Laser therapy is a powerful, evidence-supported tool to help reduce pain, control inflammation, and support tissue repair. For athletes, it can bridge the gap between hands-on care and loading work — keeping them on the field and pain free.Used correctly, laser is not a “magic fix”. It is a high tech complement to a complete rehab and recovery plan. Laser therapy is a powerful adjunct tool, not a standalone fix. When delivered at the correct wavelength and dose, it can help athletes recover faster, control pain, and maintain competitive readiness while protecting tissue integrity.References <ol><li>Bjordal JM, et al. (2006). Low level laser therapy for tendinopathy: evidence of a dose-response pattern. Photomed Laser Surg, 24(2): 161–166.</li><li>Tumilty S, et al. (2010). Low level laser treatment of tendinopathy: a systematic review with meta-analysis. Photomed Laser Surg, 28(1): 3–16.</li><li>WALT Guidelines. Recommended treatment doses for LLLT. World Association for Laser Therapy.</li><li>Enwemeka CS, et al. (2004). The efficacy of low-power lasers in tissue repair and pain control. Photomed Laser Surg, 22(4): 323–329.</li><li>Zati A, Valent A. (2006). Laser therapy in sports medicine: basic principles and clinical applications. European Journal of Physical and Rehabilitation Medicine.</li></ol>

Laser Therapy for Athletes

In baseball pitchers, lead hip dysfunction and low back pain often go hand-in-hand. When the lead hip can’t do its job, the lower back picks up the slack — leading to excessive stress, mechanical breakdown, and chronic pain.Properly identifying the root cause, addressing mobility and control deficits, and restoring the entire lumbopelvic-hip complex is critical to keeping pitchers healthy, powerful, and consistent on the mound.Prevalence&nbsp;<ul><li>Up to 30–40% of baseball pitchers experience low back pain during a season. </li><li>Limited lead hip internal rotation (IR) is a major risk factor for back and oblique strain. </li><li>Poor hip control forces pitchers to over-rotate or hyperextend the lumbar spine, increasing stress on facet joints, paraspinals, and hip capsule. </li></ul>Causes&nbsp; During the pitching delivery: The lead hip must internally rotate and stabilize during stride foot contact. If hip IR or strength/stability is lacking, the pelvis cannot decelerate properly.The lumbar spine compensates by rotating or extending too much. Repeated compensation leads to facet joint irritation, muscle strain, or SI joint overload.Over time, the pitcher may develop “pushy” mechanics or late trunk rotation, further stressing the back.Signs &amp; Symptoms<ul><li>Local pain in the lower back, usually on the lead side.</li><li>Pinpoint tenderness near lumbar paraspinals or SI joint.</li><li>Tightness in the lead hip, especially IR and extension.</li><li>Feeling of “pinching” in the groin when rotating the hip.</li><li>Back tightness after bullpens or multiple innings.</li><li>Velocity drop, control loss, or “flying open” mechanics.</li></ul>Diagnosis &amp; Key FindingsA solid evaluation should check:<ul><li>Lead hip IR ROM (should be 30°+)</li><li>Pelvic control in single-leg stance (Y-balance or single-leg squat)</li><li>Lumbar extension-rotation test (pain suggests lumbar facet overload)</li><li>Hip flexor and posterior chain tightness</li></ul>Imaging: Usually not needed initially, but an MRI may be useful if:<ul><li>Pain persists &gt;6 weeks</li><li>Radicular (nerve) signs appear</li><li>Suspected stress reaction or disk involvement</li></ul><h3>Treatment &amp; Corrective Solution&nbsp;</h3>Phase 1: Mobility &amp; Symptom Control (0–2 Weeks)<ul><li>Soft tissue work: glutes, TFL, adductors, hip capsule</li><li>Lead hip IR stretching (Frog Pose, Hip Sleeper Stretch)</li><li>Gentle core and pelvic control drills (dead bugs, bird dogs, planks)</li><li>Limit throwing volume or offload to dry mechanics</li></ul>Phase 2: Strength &amp; Control (2–4 Weeks)<ul><li>Single-leg hip stability (split squat, SL RDL)</li><li>Lateral hip strength (Clamshells, Lateral Plank Leg Raise)</li><li>Pelvic control (Bird Dogs, Anti-rotation holds)</li><li>Light plyos (DL-&gt;SL Depth Drops, Skater Jumps) once control is good</li></ul>Phase 3: Kinetic Chain Integration (4–6 Weeks)<ul><li>Medicine ball rotational throws (MB Split Stance Rotate and Press)&nbsp;</li><li>Dynamic lead leg blocking drills (RFE SL MB Slam)&nbsp;</li><li>Hip hinge patterning with trunk rotation (SL RDL Cross Body Row)&nbsp;</li><li>Integrate drills into flat ground sessions (MB Wind-up OH Slam)&nbsp;</li></ul>Our Return to Mound Criteria<ul><li>Pain-free lead hip rotation and load acceptance </li><li>Single-leg balance and rotation equal bilaterally </li><li>No lumbar pain during dry throwing or plyos </li><li>Full mound mechanics with no trunk over-rotation </li><li>Proper stride length and timing restored</li></ul>Typical timeline: 4–6 weeks for mild-moderate cases with structured rehab and throwing plan.Risk of RecurrencePitchers are at higher risk if they:<ul><li>Ignore hip mobility maintenance</li><li>Pitch fatigued with poor trunk timing</li><li>Lack posterior chain strength</li><li>Fail to address hip-pelvis dissociation</li></ul>Prevention Checklist<ul><li>Maintain lead hip IR during season (stretch, banded mobs)</li><li>Train single-leg eccentric strength &amp; pelvic control year-round</li><li>Prioritize posterior chain loading (deadlift, DL/SL RDL, hip hinge)</li><li>Include dynamic warm-ups: hip openers, lunges, skips</li><li>Video/3D motion capture mechanics to spot excessive lumbar extension or early opening</li></ul>Bottom LineLead hip restriction = lumbar overload.Fix the hip, control the pelvis, protect the back and keep the kinetic chain strong from ground to glove. Pitchers who maintain hip mobility and trunk control stay healthier, throw harder, and perform longer.References1. Camp CL, et al. (2016). Low back pain in baseball players: Epidemiology and risk factors. Am J Sports Med, 44(2): 449–456. 2. Laudner KG, et al. (2014). The relationship between lead hip internal rotation and lumbar mechanics in pitchers. J Sport Rehabil, 23(1): 32–37. 3. Kibler WB, et al. (2013). The role of the scapula and kinetic chain in pitching: Rehabilitation and prevention. Sports Health, 5(2): 153–156. 4. Reinold MM, et al. (2016). Rehabilitation for the overhead throwing athlete: Managing kinetic chain deficits. Int J Sports Phys Ther, 11(4): 586–601.

Lead Hip & Low Back Pain in Pitchers

Quadriceps muscle strains are one of the most common lower body soft tissue injuries in sports that involve sprinting, decelerating, and kicking—like baseball, soccer, and football. Whether it occurs during a sudden burst out of the batter’s box or when sprinting to field a ball, a quad strain can sideline athletes for weeks if not managed properly.Understanding the mechanism, rehabilitation, and return-to-play criteria is essential to ensure safe and complete recovery.<h3>What Is a Quad Strain?</h3>The quadriceps femoris is a group of four muscles on the front of the thigh:<ul><li>Rectus femoris&nbsp;</li><li>Vastus lateralis</li><li>Vastus medialis</li><li>Vastus intermedius</li></ul> A strain occurs when one of these muscles is overstretched or forcibly contracted, leading to microscopic tearing or, in more severe cases, partial or complete rupture.<h3>Frequency and Risk Factors in Sport </h3>Quadriceps injuries account for 10–30% of all lower extremity muscle injuries in field and court sports, with the rectus femoris being the most commonly injured muscle in the group (Cross et al., 2004).Risk factors include: <ul><li>Sudden sprinting or kicking motions</li><li>Eccentric overload during deceleration</li><li>Muscle imbalances or previous quad strain</li><li>Fatigue or poor warm-up</li><li>Inadequate recovery between games or practices</li></ul> In baseball, quad strains are often seen in outfielders, baserunners, and catchers during explosive movements.<h3>Signs and Symptoms </h3>Athletes with a quad strain may experience:<ul><li>Sudden sharp or pulling pain in the front of the thigh</li><li>Pain with sprinting, jumping, or kicking</li><li>Swelling or bruising within 24–48 hours</li><li>Tenderness to palpation along the muscle belly</li><li>Weakness or stiffness with active knee extension</li><li>Visible defect in severe or high-grade tears</li></ul><h3>Diagnosis and Imaging </h3>Diagnosis is primarily clinical:<ul><li>Palpation identifies tenderness and possible muscle gap</li><li>Active and passive range of motion testing</li><li>Resisted knee extension reproduces pain and weakness</li><li>Ultrasound or MRI may be used to confirm:</li><li>Muscle involved (typically rectus femoris)</li><li>Location (primarily muscle belly)&nbsp;</li></ul>Grade I (mild) <ul><li>Small number of fibers torn, minimal strength loss &nbsp;Return: 1–2 weeks</li></ul>Grade II (moderate) <ul><li>Partial tear with noticeable strength loss, moderate pain &nbsp;Return: 3–6 weeks</li></ul>Grade III (severe)<ul><li>Complete rupture or near-complete tear &nbsp;Return: 8+ weeks, possible surgical referral</li></ul><h3>Treatment and Rehab Process&nbsp;</h3>Phase 1: Acute Management (0–5 Days) <ul><li>Rest and activity modification (no running, sprinting)</li><li>Ice and compression</li><li>Gentle pain-free range of motion (heel slides, quad sets)</li><li>Avoid stretching the quad in this phase</li></ul> Phase 2: Controlled Mobility and Isometrics (5–14 Days) <ul><li>Begin isometric quad contractions</li><li>Light open-chain exercises (SLR, wall sits)</li><li>Gentle stretching if tolerated</li><li>Pain-free stationary bike or pool work for aerobic maintenance</li></ul> Phase 3: Strength &amp; Load Tolerance (2–4 Weeks) <ul><li>Progress to concentric and eccentric strengthening (knee extensions, step-ups)</li><li>Hip and core integration (e.g., glute bridges, clamshells)</li><li>Low-speed agility drills (ladder drills, cone steps)</li></ul> Phase 4: Dynamic Loading &amp; Return to Sport (4–6+ Weeks) <ul><li>Introduce sprint mechanics, high-speed eccentrics (Nordics, resisted eccentrics)</li><li>Plyometrics and reactive drills</li><li>Full field sprinting and position-specific movement</li><li>Gradual reintegration into practice or game-speed tasks</li></ul><h3> Return to Sport Criteria </h3>Athletes should meet all of the following:<ul><li>Full, pain-free range of motion</li><li>Strength within 90–95% of contralateral leg (we measure this with forceplate technology)</li><li>Less than 5% assymetry on all Forceplate tests</li><li>Completion of sprinting, deceleration, and agility drills without pain</li><li>No soreness 24 hours after high-intensity training</li><li>Athlete confidence in speed and power</li></ul> <h3>Risk of Recurrence and Prevention </h3>Common causes of reinjury: <ul><li>Incomplete strength recovery</li><li>Premature return to sprinting</li><li>Ignoring pain during sprint work</li><li>Poor eccentric load tolerance</li></ul> Prevention strategies: <ul><li>Include eccentric-focused quad strengthening (e.g., reverse Nordic curl)</li><li>Maintain hip and core strength</li><li>Warm-up with dynamic movements and activation drills</li><li>Avoid spikes in sprint volume or intensity</li><li>Use GPS or workload monitoring in team settings</li></ul><h3>Summary</h3>Quadriceps strains are a preventable and highly treatable soft tissue injury when diagnosed early and managed progressively. The key to safe return isn’t just absence of pain; it is restored strength, load tolerance, and movement confidence.Structured rehab, regular re-testing, and progressive loading are the athlete’s best defense against recurrence.References 1. Cross MJ, et al. (2004). Acute muscle strains in sport: Aetiology, clinical features, and management. Sports Medicine, 34(10): 793–809.2. van der Made AD, et al. (2016). Return to play after thigh muscle injury in elite football players: A systematic review. BMJ Open Sport &amp; Exercise Medicine, 2(1): e000086.3. Reurink G, et al. (2014). MRI observations at return to play of clinically recovered hamstring injuries. British Journal of Sports Medicine, 48(18): 1370–1376.4. Askling CM, et al. (2013). Acute first-time hamstring strains during high-speed running: A comparison of two rehabilitation protocols. British Journal of Sports Medicine, 47(15): 953–959.5. Mendiguchia J, et al. (2012). The use of MRI to evaluate the effects of injury prevention programs on muscle injury risk. International Journal of Sports Medicine, 33(7): 594–602.

Quadriceps Muscle Strains

In throwing sports like baseball, most athletes and coaches focus on arm strength, shoulder mechanics, or pitch count to prevent injury. But there is much more to the equation. Research shows that hip mobility, especially Internal rotation (IR) and External Rotation (ER) range of motion, play a significant role in reducing the risk of shoulder and elbow injuries.&nbsp;<h3>The Kinetic Chain&nbsp; </h3>Throwing is a full-body movement. Energy is generated from the ground up; from the ground, through the legs, hips, transfered through the trunk, and disepated through the arm. This sequence is known as the kinetic chain. When one link is restricted, such as limited hip internal or external rotation, the rest of the body must compensate. This often leads to excess stress on the shoulder or elbow.<h3>Supportive Reasearch&nbsp;</h3><ol><li>A study of Division I collegiate pitchers found that limited hip internal rotation (IR) and total rotational arc (TRARC) significantly increased elbow extension and valgus stress at ball release. These altered mechanics increase the risk of ulnar collateral ligament (UCL)/Tommy John injury. </li><li>Adolescent pitchers with decreased hip flexion and IR were more likely to report elbow pain over the course of a season. </li><li>&nbsp;Hip rotation defecits, specifically glove side hip IR, are associated with increased elbow vlagus torque.&nbsp;</li><li>Systematic reviews confirm that hip ROM deficits, particularly in the lead leg, are linked to altered trunk rotation timing and faster arm acceleration. Both of which are biomechanical risk factors for throwing injuries.</li></ol>In summary, limited hip mobility doesn’t just make your lower half stiff. It changes how your arm moves and absorbs stress.<h3>How We Measure Hip Mobility&nbsp;</h3><ul><li>Motion Capture/3D Motion Techology</li><li>Sports Medicine Physical Therapy Evaluation&nbsp;</li></ul><h3>How To Improve Hip Mobility&nbsp;</h3>Below is a link to our favorite hip mobility exercises/drills.<figure id="figure-elitkj4cltmbzsmz7t"><iframe id="elitkj4cltmbzsmz7t" src="https://www.youtube.com/embed/8nFXIzSRvOk" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://www.youtube.com/watch?v=8nFXIzSRvOk&amp;list=PLceC67zz_JBCt1JFhuwNc5Nc3n5WXLw01" data-corners="small" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/8nFXIzSRvOk" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>It is not just about flexibility. Athletes must also have elite control and strength throughout the full range of motion.&nbsp;<h3>Take Home Message&nbsp;</h3>If you’re only looking at the only the arm/shoulder, when evaluating injury risk in throwers, you’re missing a huge piece of the puzzle. Hip mobility is a critical foundation for healthy, high-velocity throwing. Whether you’re a youth pitcher or a hitter, screening and improving your hip ROM can be a game-changer in performance and longevity. References 1. Laudner, K. G., et al. (2010). The Relationship Between Range of Motion and Throwing Mechanics in Collegiate Baseball Pitchers. Journal of Shoulder and Elbow Surgery, 19(3), 366–370. 2. Sauers, E. L., et al. (2014). Hip and Shoulder Passive Range of Motion and Motion Timing Differences in Baseball Pitchers With Elbow Pain. Athletic Training &amp; Sports Health Care, 6(3), 129–136. 3. Camp, C. L., et al. (2017). Relationship Between Throwing Mechanics and UCL Injury Risk in Baseball Pitchers. The American Journal of Sports Medicine, 45(3), 728–735. 4. Oliver, G. D., et al. (2015). Differences in Hip Range of Motion Between Baseball Pitchers and Position Players. Sports Health, 7(2), 142–146. 5. Aguinaldo, A. L., &amp; Chambers, H. (2009). Correlating Elbow Valgus Torque With Hip and Shoulder Kinematics in Baseball Pitchers. Journal of Applied Biomechanics, 25(2), 140–148.

How Hip Mobility Impacts Elbow and Shoulder Injuries

Forearm and elbow tendonitis—whether on the medial/in-side (flexor-pronator mass) or lateral/out-side (extensor-supinator group)—is one of the most common overuse injuries in baseball players. These injuries can derail a throwing season if not addressed early. Fortunately, isometric training is a proven, low-load, high-value tool in both early-stage rehab and long-term tendon health. Understanding Elbow Tendonitis in Throwers In baseball players, repetitive throwing stress can cause:Medial elbow tendonitis (aka flexor-pronator tendinopathy) <ul><li>Common in pitchers, often coexists with UCL strain or overload</li></ul> Lateral elbow tendonitis (aka extensor tendinopathy or "thrower's tennis elbow") <ul><li>Less common but seen in hitters and some fielders</li></ul> These conditions typically involve microtrauma to the tendon near its attachment at the elbow, leading to inflammation, collagen disorganization, and pain with gripping, throwing, or resisted wrist movements. Isometrics are an excellent way to combat these injuries/pain.<h3> Isometrics </h3>Isometric exercises involve muscle contraction without joint movement—making them ideal for:<ul><li>Reducing pain via cortical inhibition</li><li>Maintaining strength during painful phases/flare-ups</li><li>Improving tendon load tolerance without irritation </li><li>Acting as a bridge between rest and dynamic loading</li></ul>Research (Rio et al., 2015) supports isometrics as an effective early intervention for tendinopathies, offering both pain relief and strength preservation.<h3> Our favorite Isometric Exercises for Elbow Tendonitis </h3>These drills should be pain-free to mild discomfort only (0–3/10) and held for 30–60 seconds per repetition. Perform 3–5 sets, once or twice per day, progressing intensity as tolerated.Pronation Club Iso Holds&nbsp;KB Club Pronation Iso HoldsFinger Palm Wall PressTricep Extension Iso Holds&nbsp;PowerBand Pronation/Supination Holds&nbsp;Seated PowerBand Pronation Holds&nbsp;<figure id="figure-ckx1pc7osmcagoqb8" class=""><iframe id="ckx1pc7osmcagoqb8" src="https://www.youtube.com/embed/3BuZlPCh6nc" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://www.youtube.com/shorts/3BuZlPCh6nc" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/3BuZlPCh6nc" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

Athlete Resources

Hamstring Strains in Baseball & Sport

Laser Therapy for Athletes

Lead Hip & Low Back Pain in Pitchers

Quadriceps Muscle Strains

How Hip Mobility Impacts Elbow and Shoulder Injuries

Elbow Isometrics for Tendonitis in Throwers