Sports physical therapy & performance training in Algonquin, IL
Sports Specific Care
In-Season Arm Care for
Baseball and Softball Players
In-Season Baseball & Softball Arm Care
Manage the small things before they become bigger problems. Keep Throwing.
In-Season Arm Care involves being ready for game-time performance at any moment, but also be able to recover from daily and weekly competition throughout the season. From pre-season to post-season, an athlete is accumulating stress from repetitive throwing, hitting, and fielding in both practice and games.
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Fatigue is an important consideration for the throwing athlete. In-season arm care requires balancing high-intent throwing, recovery, and the maintenance of mobility, strength, and physical capacity. Training may need to be adjusted throughout the season to manage fatigue, maintain off-season gains, and support performance. The goal isn't necessarily to keep adding more work. It's to maintain the physical qualities that support throwing while managing workload, fatigue and recovery.
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Workload management is the key to a healthy and successful performance all season long; this needs to account for more than just in game throwing. In-season arm care isn't about doing more. It's about doing the right things at the right time.
1. Maintain Mobility
Maintain appropriate shoulder, thoracic spine, hip and lower-body mobility.
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2. Maintain Strength
Especially rotator cuff, scapular stabilizers, core and lower body.
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3. Manage Throwing Workload
Consider:
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game pitches
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practice throws
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warm-up throws
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bullpens
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long toss
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position throws
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tournaments
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showcases
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additional teams
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hitting
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weightlifting
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additional lessons
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other sports
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4. Recovery
Recovery should be individualized around the athlete's actual schedule rather than treated as a generic modality package.​​​​​
5. Monitor Fatigue
Look for changes in:
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velocity
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accuracy
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mechanics
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command
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perceived effort
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soreness
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recovery
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performance
ASMI specifically identifies decreased velocity, decreased accuracy, altered trunk position, dropped elbow and increased time between pitches as potential signs of fatigue in adolescent pitchers.​
​6. Changes in Throwing Mechanics
A noticeable change in arm slot, timing, accuracy, or throwing mechanics can sometimes be a sign that the athlete is compensating for fatigue, pain, mobility restrictions, or weakness.
The arm experiences total throwing load,
not just the game load.
What Does In-Season Arm Care Look Like?
Red Flags: Warning Signs Your Arm Needs Attention
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persistent shoulder pain
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elbow pain
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pain that changes throwing mechanics
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loss of velocity
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loss of command
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arm fatigue that is unusual
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pain that continues after throwing
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soreness that is persistent, worsening, recurring, or different from the athlete's normal response
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pain that worsens from outing to outing
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loss of range of motion in shoulder or elbow
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inability to complete normal throwing workload
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symptoms affecting batting or fielding
​DON'T WAIT! Pain in-season can severely impact your performance and your entire season.
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If your athlete is experiencing pain, fatigue or declining throwing performance, an individualized sports physical therapy evaluation can help determine what is contributing to the problem.
Understanding Your
Arm Pain
Pain, discomfort, or continued soreness in your throwing arm is a sign your body is out of sync; too much volume/load, inconsistent volume/load, poor warm-up/recovery routines, poor movement patterns/mechanics, mobility restrictions and/or strength imbalances.
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Pain changes how we move, so even small alternations in movement over time can wreak havoc on your pitching and throwing mechanics.
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The first step is to understand and treat the acute affects of pain.
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How does it impact your performance? (unable to play, unable to play a position, modifying position/workload)
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Does it impact your daily lift or just sports?
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What is your competition schedule?
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What makes it better/worse?
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What are you doing to alleviate the pain?
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Our Overhead Throwing Experts can help to identify causes to your pain as well as provide appropriate and timely treatment. The sooner pain is addressed, the faster the return to play and the sooner optimal performance can be restored.
For every week you are not throwing, it takes 2 weeks to return to previous levels.
Position-Specific Care is Important
Pitchers
Highest throwing demand; monitor pitching workload, recovery, velocity, command and fatigue.
Catchers
High volume of throws plus repeated squatting and getting out of the crouched positon.
Infielders
Frequent high-intent throws from different positions and angles.
Outfielders
Less frequent, but longer throws and high-intensity positional demands.
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Softball Athletes
Different throwing demands and pitching mechanics require sport-specific programming rather than simply copying a baseball arm-care routine.
Not every athlete needs the same exercises, the same frequency, or the same recovery strategy.
ASSESS
Current and Past Symptoms • Throwing Workload • Mobility • Strength • Movement • Warm Up Routine • Recovery • Competition Schedule
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MAINTAIN STRENGTH
Shoulder • Scapula • Core • Hips • Lower Body
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MONITOR
Workload • Soreness • Fatigue • Performance Parameters
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RECOVER
Mobility • Recovery Strategies Exercise Selection • Training Adjustments • Throwing Schedule
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ADJUST
Modify the program as the season, workload and athlete change
Build an In-Season Arm Care Program Around Your Athlete
IN-SEASON PAIN MANAGEMENT TECHNIQUES WE USE
Manual Therapy
Repeated activity such as throwing can create muscle fibrous adhesions which are bands of scar-like tissue that form between muscles and joints restricting movement and which can cause discomfort or pain. Repeated movements can cause microtrauma to tissues. Over time, this can lead to adhesion formation, restricting movement and flexibility. Manual therapy is an effective treatment to decrease pain especially in the biceps and rotator cuff muscles.
Electrical Stimulation
Can help manage acute and chronic pain by blocking pain signals to the brain and stimulating endorphin release. It can also promote circulation and reduce swelling with conditions like sprains, strains, or post-surgical recovery.
Exercise Prescription
In-season exercise selection should be based on the athlete's current needs, workload, recovery and response to throwing. Adjustments may be appropriate when pain, discomfort, fatigue or changes in movement are present.
This may involve adding, removing or modifying exercises based on the athlete's current capacity. Modifications can include changes in exercise selection, repetitions, resistance, range of motion, speed of movement, equipment or position.
NormaTec
is a dynamic air compression therapy devices designed to aid in muscle recovery, rehabilitation and maximize your performance. The NormaTec Recovery System utilizes pneumatic compression technology to deliver dynamic compression to the limbs, which helps to enhance blood flow, reduce muscle soreness, and expedite the recovery process after intense physical activity or injury
WORKLOAD MANAGEMENT TECHNIQUES
When pain subsides, a gradual return to throwing is advised to prevent further problems. The high school and travel seasons are short and a 2-week break from throwing due to pain/injury can quickly impact HALF of your season!
Adjusting Throwing Workload:
Volume and/or Distance of Throwing
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Limiting number of pitches/innings during games/practice
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Switching role with pitching; utilizing a reliever role vs a starting role while recovering from an injury.
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Pitchers may also be advised to play the field to limit the number of high intensity throws.
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Limiting the number of high intensity throws is another way to modulate throwing. For other players, it might involve limiting infield distance throwing (avoiding longer throws from 3rd base).
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Being a designated hitter
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This can be an effective solution to keep a player throwing in season without putting increased stress on the arm and participating in a return to throwing program.
Adjusting Training parameters or in-season exercise program
An in-season training program may need to be modulated based on injury location and recovery. Less frequent and intense lifting is often required.
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Heavy grip intense work (dead lift, squats, dumbbells) should be avoided especially the day before heavy throwing/pitching. These muscles are constantly fighting the effect of fatigue from high volume of throwing and to recover in enough time for the next game/outing.
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Eccentric training should be avoided.
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Exercises with high risk and low reward should be avoided. Examples may include: high box jumps, overhead press/work, barbell snatch, triceps dips, barbell biceps curls, bench press, power clean moves, and barbell snatch. These exercises can place undo stress on the throwing shoulder, elbow and wrist.
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Avoid training to failure.
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Watch form with exercise.
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Making sure 1 day a week is dedicated to full rest.
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Follow the 2-2-2 principle;. 2 heavy days, 2 medium days, and 2 light days of training during the week. Pitching is always considering a heavy day. Light days should be kept light with very low intent throwing.
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Making sure the athlete is getting enough sleep, adequate nutrition and hydration.
Adjusting Warmup Routine
Multiple warm up plans may be needed for pitchers depending on how much time is available. Customized warm- ups may be programmed for individual needs and injury/recovery. Often standardized team warmup can be too short and lack the necessary variation. It does not account always for different body types and roles within the team or game situation.
Recovery Techniques
A player should have consistent post-game recovery plan. This might involve NormaTec, voodoo bands, foam roll, mobility exercises, and low intensity weights. Pain may occur from poor recovery. This routine may vary when recovering from an injury. Post game recovery may also include specific exercises to address ongoing strength deficits.
Movement and Mechanical Adjustments
Mobility
Maintaining appropriate mobility throughout the season can help athletes continue to meet the movement demands of throwing without unnecessarily adding stress to the shoulder or elbow. Mobility work may target the shoulder, thoracic spine, hips and other areas that contribute to efficient movement through the kinetic chain.
Mobility exercises may be adjusted based on the athlete's current range of motion, throwing demands, position and response to training and competition.
Strength & Endurance
In-season strength and endurance work is designed to maintain the physical capacity needed to throw, compete and recover without unnecessarily adding fatigue.
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Exercise selection may include rotator cuff strengthening, scapular control and stability, shoulder endurance, core strength and lower-extremity exercises that support the throwing motion. The emphasis may shift throughout the season based on competition schedule, throwing workload and recovery needs.
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Rather than simply doing more exercises, the goal is to provide the right stimulus at the right time to maintain strength, endurance and movement quality throughout the
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Mechanical and Movement Adjustments in Throwing
Use of a TAP® Connection Ball™ can be used to improve timing and arm syncing with the lower body. Most often small tweaks are made in season where too much correction can derail performance. In person and remote training options are available.
Stay Healthy and Competitive Throughout the Season
Baseball and softball athletes have different throwing demands, positions, schedules and workload patterns. In-season arm care should be individualized based on the athlete's position, throwing volume, competition schedule, training demands and current physical capacity.
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For pitchers, this may include monitoring pitching workload, recovery between outings and maintaining the physical qualities needed to repeatedly produce high-velocity throws.
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For position players and softball athletes, arm-care needs may differ based on throwing volume, defensive position, game demands and frequency of competition.
When Should an Athlete Have an In-Season Arm Care Assessment?
In-season arm care is not just for athletes who are experiencing pain. Symptoms other than pain may appear such as soreness, discomfort, and arm fatigue.
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An assessment can help identify changes in mobility, strength, movement quality or recovery capacity before they interfere with performance or develop into an injury.
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An In-Season Assessment may be appropriate when an athlete:
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Sudden onset of pain with throwing
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Pain that keeps returning
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Pain that increases with throwing
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Changes in velocity or control
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Change in throwing movement or mechanics
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Taking over the counter medications, bracing, or taping frequently
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Is playing multiple games or tournaments and/or in heavy workload cycle
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Experiences arm soreness-fatigue-discomfort that lasts longer than expected
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Has lost shoulder or elbow mobility
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Pain that fluctuates between shoulder and elbow
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Feels different from one outing to the next
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Pain with hitting
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Is returning from an injury
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Wants to maintain arm health and performance throughout the season
The goal is to identify what your body needs now so you can continue competing while addressing areas that may increase your risk of injury.
Don't Wait Until Your Arm Hurts
Your arm doesn't have to hurt for something to be wrong.
Keep your arm ready. Keep your season and performance on track.
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In-Season arm care can help you monitor mobility, strength, movement, workload, and velocity so you can stay prepared for the demands of your sport.
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Don't Wait Until a Small Problem Becomes a Bigger One
If your athlete is experiencing soreness, fatigue, changes in performance, or simply isn't moving or throwing like they normally do, an in-season assessment can help identify what has changed and determine what needs to be addressed.
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Schedule an In-Season Arm Care Assessment at Athletic Edge & Wellness.
Helping overhead athletes in Algonquin, Huntley, Crystal Lake, Barrington, Elgin, Dundee, Cary, Carpentersville, Hampshire, McHenry County, and Northwest Chicagoland stay healthy and on the field. ​​​
Contact Athletic Edge & Wellness Physical Therapy for pain relief and wellness
Set up an Appointment Today!