Sports Specific Care

Off-Season Arm Care

Off-season arm care looks very different from in-season maintenance. The off-season is the optimal time to make gains, correct imbalances, and lay the foundation for a healthy and high-performing upcoming season for both baseball and softball athletes.

Repetitive throwing throughout the season leads to muscular imbalances and asymmetries. If these are not addressed during the off-season, they can not only persist but become cumulative, building up over the course of multiple seasons. Muscle imbalances quickly can increase the risk of injury.

Off-season arm care should begin with baseline mobility and strength assessments, along with a video analysis of throwing mechanics. Random exercises without purpose or focus can worsen imbalances. For growing athletes—who are developing both vertically and in muscle mass—movement patterns can shift quickly, requiring constant reassessment.

The greater the muscular imbalance, the greater the risk of injury.

1. Prioritize Movement Constraints

Mobility is a cornerstone of movement efficiency. Unlike flexibility, mobility is 3-dimensional and refers to active control throughout the joint’s range of motion. In the off-season, mobility deficits must be addressed before implementing strength training.

Key Areas for Baseball & Softball Players

Shoulder Mobility

Shoulder Flexion Loss: Research from Driveline Baseball shows pitchers with ≥5° deficits in shoulder flexion in the throwing arm are 2.8x more likely to suffer injury.
Internal Rotation Loss: A common finding in pitchers, reducing functional range of motion.
Arc of Total Motion: Reinold et al. noted an average post-pitching loss of 10.7° in total shoulder range of motion (TROM).

Hip Mobility

Hip Flexors: Tightness limits hip extension and stride length, increasing pelvic tilt and back pain risk.
Posterior Hip/Piriformis: Impacts rotational ability, affecting throwing and swing power.
Adductors: Strains and imbalances in this area can compromise hip mobility and athletic symmetry.
Hamstrings: Limit stride length, raise injury risk, and contribute to back pain.
TFL & IT Band: Can reduce lateral movement efficiency and lead to hip or knee discomfort.

Other Areas to Assess:

Cervical spine rotation
Thoracic spine mobility
Ankle dorsiflexion and stability

2. Address Strength Deficits

Seasonal data shows significant strength losses, especially in the shoulder region.

A study of collegiate pitchers revealed an 8.4% average loss in periscapular muscle strength across the season.
- Middle trapezius declined by nearly 14%, the steepest drop.
Another study found 9% strength loss in the throwing arm, compared to just 2% in the non-throwing arm.

Primary Areas of Focus:

Rotator Cuff Stability
These muscles stabilize the shoulder during throwing. Imbalances between internal and external rotation strength are highly correlated with injury risk.

Gluteus Medius & Minimus
Essential for single-leg stability and control during pitching, fielding, and baserunning. These muscles must endure repeated efforts and maintain posture under fatigue.

Core Stabilization
The core is the transfer point for power between the lower and upper body. It:

Supports spinal health
Enables rotational power
Enhances posture, balance, and fatigue resistance
Prevents compensatory stress on the arms and hips

3. Develop Movement Efficiency

In baseball and softball, efficient movement follows this kinetic chain: Legs generate power → Core transfers power → Arm dissipates power

Movement Efficiency Means:

Full use of the kinetic chain (feet → hips → core → scapula → arm)
Optimal joint mobility and stability
Minimize “energy leaks,” maximizing force transfer for velocity
Repeatable, consistent mechanics under fatigue and pressure

Performance Therapy integrates mobility, strength, and movement analysis to correct weak links and unlock athletic potential.

4. Progression of Power & Movement

Plyometrics

Enhances both linear and rotational power
Builds explosiveness in the legs, core, and upper body
Teaches muscle systems to absorb and release force efficiently
Shown to improve performance metrics by 5–15%

Throwing-Specific Drills

Improve arm path, timing, and sequencing
Reinforce proper acceleration/deceleration mechanics
Develop power transfer from lower to upper body
Must be individualized and progress-based

Weighted Ball Training

Not exclusively used for throwing; also for strength and capacity development
Heavier balls help reinforce neuromuscular control and re-patterning
Should be carefully prescribed and supervised by professionals
Typically avoided with younger athletes or those with movement dysfunction

Overhead Throwing Video Assessment

Identifies disconnects in mechanics
Tracks measurable improvements over time
Allows for customized programming

Additional Video Analysis Tools:

Overlay Comparisons
- Different pitch types
- Release point consistency
- Ball movement (vertical & horizontal)
Constraint Identification
- Velocity
- Control
- Command
- Pitch design & recovery protocols

Building Your Arm for Longevity and Performance

The off-season is not just a break—it's a vital window for growth, recovery, and long-term development. By prioritizing mobility, rebuilding strength, and progressing movement patterns with intention, athletes can correct imbalances, improve efficiency, and reduce injury risk. Whether you're preparing for next season or your next level, structured off-season arm care gives you the tools to move better, throw harder, and stay healthier for the long run. Invest in the process now—and set the stage for sustained performance when it matters most. Call us today to see how we can help give your athlete the EDGE at 224-505-3343.

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