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Pitching is tough on the elbow. With every throw, the elbow experiences stress, especially in the medial (inside) joint, where the ulnar collateral ligament (UCL) plays a huge role in stabilizing the arm. We know that throwing a lot of pitches can lead to temporary changes in the elbow, but how long does it take to recover? We want to share a recent study looked at exactly that. How does the elbow joint react to 100 pitches? How long it takes to recover from the outting?&nbsp;The StudyThe Researchers observed 26 high school pitchers (average age 16) and had them throw 100 pitches (split into 5 sets of 20). They measured three key metrics before pitching, immediately after, and over the next 24 hours:Medial elbow joint width – This indicates how much the elbow joint loosens or tightens. UCL strain ratio – This tells us how much stress the UCL is under. Forearm flexor-pronator muscle (FPM) strain ratio – These muscles help support the elbow during throwing. What They LearnedImmediatly after pitching, the elbow joint loosened slightly (increased width by 0.84 mm). The UCL and forearm muscles showed immediate changes in strain, meaning they were under stress. However, within 24 hours, most of these changes returned to normal. What This Means for PitchersConclusionThe study suggests that after throwing 100 pitches, a pitcher’s elbow joint recovers/stabilizes within 24 hours. This could mean that low-intensity throwing may be okay after a full day of rest. However, recovery isn’t just about the elbow—other parts of the body also need time to recover.Takeaways for Players and CoachesMonitor recovery – If your elbow still feels off after 24 hours, you may need more rest. Strengthen the forearm muscles – Stronger supporting muscles help reduce stress on the joint. Closely monitor workload management – While the elbow may recover quickly, other parts of the body (like the shoulder) may need more time. This study reinforces the importance of proper recovery, smart training, and listening to your body. So, if you’re a pitcher, make sure you’re taking care of your arm so you can stay healthy and keep throwing strong!Source: Hattori H, Okamura S, Hall T, Sakaguchi K, Akasaka K. Recovery of the Medial Elbow Joint in the 24-Hour Period After Repetitive Pitching in High School Players. Am J Sports Med. 2025 Jan;53(1):115-122. doi: 10.1177/03635465241293074. PMID: 39741472.

How Long Does It Take for a High School Pitcher’s Elbow to Recover?

<h2>In-Season Arm Care for Amateur/ High School Baseball</h2>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.<h3>Warm-Up</h3>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).&nbsp; 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.&nbsp;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.&nbsp;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.&nbsp;<h3>In-Season Arm Care Exercises</h3>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."&nbsp;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.&nbsp;<h3>Rest and Recovery</h3>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.<h3>Nutritional Support</h3>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.<h3>Monitoring Arm Health</h3>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.<h3>Examples of In-season Arm Care Routines&nbsp;</h3><figure id="figure-bdb5g4osym7nn0kun"><img id="bdb5g4osym7nn0kun" src="https://cdn.durable.co/blocks/1aJ5JTZcL54uBjfv6lQNo0SIhyULx6G0mXPGWnz8VLIAs6wfQSFCZXzNjaUZaXcv.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 1/1; object-position: 55% 55%;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="55%" data-positiony="55%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1aJ5JTZcL54uBjfv6lQNo0SIhyULx6G0mXPGWnz8VLIAs6wfQSFCZXzNjaUZaXcv.png" data-mce-style="aspect-ratio: 1/1; object-position: 55% 55%;"></figure><figure id="figure-fe2yddxr5hm7nn30u6"><img id="fe2yddxr5hm7nn30u6" src="https://cdn.durable.co/blocks/21pUJfw86xkRoPuHwsmJRVf7oScmIkaffHJaZZgKPqnJVmzC6oE3S0ueM07C3Pmb.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 1/1; object-position: undefined undefined;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/21pUJfw86xkRoPuHwsmJRVf7oScmIkaffHJaZZgKPqnJVmzC6oE3S0ueM07C3Pmb.png" data-mce-style="aspect-ratio: 1/1; object-position: undefined undefined;"></figure>Exercise videos can be found on our YouTube Channel.&nbsp;

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

Mastering Weightlifting Volume for Optimal Gains: A Complete GuideWhen it comes to building strength and muscle, one of the most critical components of a well-designed workout program is volume. But what exactly does weightlifting volume mean, and how can you use it to optimize your gains in the gym?In this blog, we’ll break down the concept of weightlifting volume, how to calculate it, and how to adjust it based on your goals. Whether you're aiming to build muscle, improve performance, or maintain overall fitness, mastering volume assignments can elevate your results.What is Volume in Weightlifting? Volume refers to the total amount of weight lifted in a workout session, typically measured as the total number of reps multiplied by the weight lifted. For example, if you do 4 sets of 10 reps at 100 pounds, your volume for that exercise would be:4 sets x 10 reps x 100 pounds = 4000 pounds of volumeThis volume measurement is crucial because it dictates the overall workload your body needs to adapt to. The higher the volume, the greater the stimulus for muscle growth and strength development.How to Determine the Right Volume The “right” amount of volume depends on your specific training goals and experience level. Here’s how you can tailor volume assignments for different fitness objectives:1. Strength Training If your goal is to build maximal strength, you'll need to lift heavy weights at a higher intensity relative to your one-rep max (1RM), but with fewer repetitions. The goal is to train your neuromuscular system to handle heavier loads.Intensity: ≥85% of 1RM Reps: ≤6 per set&nbsp; Sets: 2-6 per exercise Training with this approach helps you increase your one-rep max and overall power output, but it requires adequate rest and recovery between sets due to the high intensity.Rest Period: 2-5 minutes between each set.2. Power Development For those focusing on power, there are two types of events to consider: single-effort and multiple-effort. These are especially relevant for athletes involved in explosive sports like Olympic weightlifting, sprinting, or jumping.Single-effort event (e.g., Olympic lifts):Intensity: 80-90% of 1RM Reps: 1-2 per set Sets: 3-5 per exercise Multiple-effort event (e.g., team sports, CrossFit)Rest Period: 2-5 minutes between each set.Intensity: 75-85% of 1RM Reps: 3-5 per set Sets: 3-5 per exercise This type of training emphasizes speed and explosiveness, helping athletes maximize their ability to generate force quickly.Rest Period: 2-5 minutes between each set.3. Hypertrophy (Muscle Growth) If your goal is to build muscle size, you’ll want to train with moderate to high volume at a moderate intensity. The rep range here allows for enough time under tension, a critical factor for muscle growth.Intensity: ≥67-85% of 1RM Reps: 6-12 per set Sets: 3-5 per exercise Progressive overload, where you gradually increase volume or intensity, is key for continuing to build muscle over time.Rest Period: 30 seconds-1.5 minutes between each set.4. Muscular Endurance For those aiming to increase muscular endurance, the goal is to lift lighter weights for higher reps. This approach enhances your muscles' ability to perform under prolonged stress, which is essential for long-distance athletes or those looking for greater general fitness.Intensity: Less than 67% of 1RM Reps: ≥12&nbsp; Sets: 2-4 per exercise Training for endurance improves your stamina and ability to perform repetitive movements over an extended period, making it a staple for athletes in endurance sports or anyone looking for enhanced muscular staying power.Rest Period: ≤30 seconds&nbsp;Adjusting Volume Based on Experience Level Your experience level should also dictate how much volume you incorporate into your workouts:Beginners: 2-3 sessions per week. Start with lower volume (8-10 total sets per muscle group per week) to allow their bodies to adapt without overtraining. Intermediate lifters: 3-4 sessions per week. Moderate volume (10-15 total sets per muscle group per week) as their muscles become more accustomed to the stress of lifting. Advanced lifters: 4-7 sessions per week. Higher volume (15-20+ total sets per muscle group per week) to continue progressing as their bodies have adapted to lower volumes. The Importance of Rest and Recovery Increasing volume is a great way to build muscle and strength, but it’s crucial to balance it with adequate recovery. Overtraining can lead to fatigue, injury, and stalled progress. Incorporate rest days, ensure proper sleep, and fuel your body with the right nutrition to maximize the benefits of your training.Final Thoughts Understanding and mastering volume assignments in weightlifting can significantly boost your results, whether you're looking to gain muscle, improve strength, or enhance endurance. By tailoring your workout volume to your specific goals and experience level, you can create a program that pushes you towards consistent progress.Start tracking your volume today and watch your gains skyrocket!

Weightlifting Volume for Optimal Gains

Throwers often seek ways to improve their performance. One effective method is through weighted ball programs. These programs are designed to enhance strength, range of motion, throwing mechanics, and accuracy.<h2>Understanding Weighted Ball Programs</h2>Weighted ball programs involve the use of balls that are heavier or lighter than the standard ball used in the sport. These variations in weight help athletes develop different muscle groups and improve their throwing mechanics.Coaches and athletes must choose the appropiate weights and dose/volume (number of throws) to avoid injury. It is important to follow a structured program and understand the risks involed.&nbsp;<h3>Risks of Weighted Ball Programs&nbsp;</h3>While weighted ball programs can be beneficial, below are the risks.&nbsp;<ul><li>Increasing stress/strain on the shoulder and elbow.</li><li>Increase in injury rates of the shoulder/elbow.</li></ul><h3>Benefits of Weighted Ball Programs</h3>What does a weighted ball program actually do? Research has shown immediate effects of weighted ball programs include:&nbsp;1. Increased shoulder external rotation range of motion2. This increased shoulder external rotation/layback is correlated to an increase in velocity. Not an increase in shoulder strength.This increase in shoulder external rotation range of motion has a direct correlation to increasing velocity. But again, with the increased risk of increased stress/strain on the shoulder and elbow.&nbsp;<h3>Our Recommendations:&nbsp;</h3>Weighted ball programs much be stratigically utilized while understanding the risks involved.&nbsp;1. Consult with your instructor/coach, trainer and therapist, prior to initiating a weighted ball program.&nbsp;2. Understand your specific musculoskeletal limiations and mechanical faults prior to initiating a weighted ball program. Do you need more external rotation/layback? Are there other range of motion, strength, or mechanical faults contributing to lack of velocity?&nbsp;3. Determine the appropriate weight, volume, and dose (number of throws) specific for you.&nbsp;4. Have a clear understanding that there is an increased risk of injury.&nbsp;<h3>Conclusion</h3>We are not recommending cesation of weighted ball programs. There are situations in which they can be beneficial to increasing your performance. The utilization of wieghted balls should be overseen by a professional as well as initiated after consulting with your coach, instructor and therapist in order to ensure safe utilization and execution.&nbsp;

Optimizing Performance with Weighted Ball Programs for Throwers

The Importance of 1g of Protein per Pound of Ideal Body Weight. When it comes to achieving your health and fitness goals, nutrition plays a pivotal role. Among the various nutrients essential for optimal performance and body composition, protein stands out. One of the most widely recommended guidelines in the fitness community is to consume 1 gram of protein per pound of ideal body weight. But why is this specific amount so important? Let’s dive into the science and practical benefits of this approach.The Role of Protein in the Body Protein is a macronutrient that is vital for the growth, repair, and maintenance of tissues. It is composed of amino acids, which are the building blocks of muscle. Here are some key functions of protein in the body:Muscle Repair and Growth: After intense exercise, your muscles experience microtears. Protein helps repair these tears and facilitates muscle growth, leading to increased strength and size. Enzyme and Hormone Production: Many enzymes and hormones are proteins that regulate various bodily functions, including metabolism and immune response. Satiety and Weight Management: Protein is known to increase feelings of fullness, which can help control appetite and support weight loss efforts. Why 1 Gram per Pound of Ideal Body Weight? Optimized Muscle Protein Synthesis: Research suggests that a higher protein intake is beneficial for maximizing muscle protein synthesis (MPS). MPS is the process by which your body builds new muscle proteins, and consuming sufficient protein ensures that this process runs efficiently. Supports Lean Muscle Mass: For those aiming to lose weight or maintain a lean physique, adequate protein intake helps preserve lean muscle mass. This is crucial because muscle tissue burns more calories at rest compared to fat tissue, aiding in overall fat loss. Enhanced Recovery and Performance: Athletes and fitness enthusiasts often require more protein to recover from intense training sessions. Adequate protein intake helps reduce muscle soreness, accelerates recovery, and enhances performance in subsequent workouts. Practical Considerations While the 1 gram per pound guideline is effective, it’s essential to consider individual factors such as activity level, age, and overall health. Here are some practical tips for incorporating this guideline into your routine:Distribute Protein Intake: Aim to distribute your protein intake evenly across meals. This helps maintain a steady supply of amino acids to your muscles throughout the day. Choose High-Quality Protein Sources: Opt for lean meats, fish, dairy, eggs, and plant-based options like beans, lentils, and quinoa. These sources provide a broad spectrum of essential amino acids. Monitor Progress: Keep track of your protein intake and adjust as necessary based on your progress and how your body responds. Consult with a nutritionist or dietitian if you need personalized advice. Conclusion Adhering to the guideline of 1 gram of protein per pound of ideal body weight can significantly enhance your health, fitness, and performance goals. It supports muscle growth, aids in recovery, and helps maintain a lean physique. Remember, achieving optimal results requires a balanced approach to nutrition, regular exercise, and adequate rest. By prioritizing protein and making informed dietary choices, you’ll be well on your way to reaching your fitness aspirations.

Protein

<figure id="figure-1zlq5cmekalvnthzgd" class="selected"><iframe id="1zlq5cmekalvnthzgd" src="https://www.youtube.com/embed/nGLO_BvLeLY" 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=nGLO_BvLeLY" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/nGLO_BvLeLY" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>Thrower Band Dynamic Warm-up

Athlete Resources: Move Med U

How Long Does It Take for a High School Pitcher’s Elbow t...

In-Season Arm Care for Amateur and High School Baseball P...

Weightlifting Volume for Optimal Gains

Optimizing Performance with Weighted Ball Programs for Th...

Protein

Thrower Band Dynamic Warm-up