In-Season Arm Care for Amateur and High School Baseball Players

In-Season Arm Care for Amateur/ High School Baseball

Arm care is a critical component for high school baseball players aiming to maintain performance and prevent injuries during the season. With numerous games and practices, the repetitive motions can strain the arm, particularly the shoulder and elbow. Implementing a consistent arm care routine is essential for longevity in the sport.

Warm-Up

Before any game or practice, a thorough warm-up is necessary. This should include whole body dynamic mobility/stretching exercises that focus on not only the shoulders and elbows but also the entire body. Dynamic mobility consists of repititions of movement/exercises rather static stretching (holding stretches for 20-30 seconds).  A proper warm-up should incorporate exercises like arm circles, cross-body reaches, thoracic spine rotations, band resistest exercises, light dumbbells/plyo balls, but also include whole body movements such as squats, lunges, and light jogging to warm-up the lower body and torso/core. Be sure to break a sweat during your warm-up. 

There is not a specific warm-up which is best for all players. Your warm-up should be specific to your body's needs and include movement similar to the activity/position you are warming up to play. Some examples of dynamic warm-ups, specific to baseball players, are detailed below. 

Post-activity stretching is equally important. We recommened cooling down with static stretches (holding stretches for 20-30seconds) can help reduce muscle tension and improve recovery time, minimizing the risk of injury over time. Don't over think this. Stretch muscles that are tight or sore following a game or practice. 

In-Season Arm Care Exercises

Strengthening the muscles around the shoulder and elbow can provide better support and stability during pitching or throwing. Exercises such as resistance band workouts, light dumbbell lifts, and push-ups are effective in building the necessary strength in these areas.

It’s crucial to focus on form rather than weight to avoid unnecessary strain. Proper technique ensures that players are targeting the right muscle groups without overexerting themselves. Feel the burn in your muscles but do not execute exercises at an intensity that results in muscle failure. A general guideline is 2-3sets of 10-20 repitions. "Feel the burn, and move on." 

A general guidline would include 3-4 days/week consisting of 2-3 mobility exercises and 5-6 strengthening exercises. The key to success is executing exericse which are specific to your body's needs. Consult with your physical therapist regarding which mobility drills and strengthening exercises are best fot you and your arm. 

Rest and Recovery

Adequate rest is just as important as physical training. Ensuring players have scheduled rest days allows muscles to repair and grow stronger. Overuse injuries are common in baseball; thus, monitoring pitch counts and adhering to rest guidelines can prevent potential setbacks.

Utilizing ice/heat, compression, muscle stimulation products, sauna, cold plunge are all common and beneficial methods to promote recovery. The goal of recovery is to reduce inflammation and soreness, promoting quicker recovery times.

Nutritional Support

Nutrition plays a significant role in an athlete's performance and recovery. A balanced diet rich in proteins, carbohydrates, and healthy fats provides the energy needed for workouts and aids in muscle repair. Staying hydrated is also crucial, as it maintains muscle function and reduces fatigue.

Players should consider consulting with a registered diatician/nutritionist to tailor their diet to meet specific athletic needs, ensuring they are getting optimal nutrients to support their training regimen.

Monitoring Arm Health

Regular check-ups with a Physical Therapist can help monitor arm health and catch any potential issues early. Players should be encouraged to report any discomfort or pain immediately rather than ignoring symptoms, which could lead to more severe injuries.

Incorporating these essential arm care strategies into a high school baseball player's routine can significantly enhance performance and reduce injury risks. Consistency and attention to detail are key to maintaining healthy, strong arms throughout the season.

Examples of In-season Arm Care Routines 

Exercise videos can be found on our YouTube Channel.