Off Season Arm Care

As we are nearing the end of the fall season and entering winter, it is important to understand that there is a need to not only re-charge the baseball battery, but more importantly to rest, strengthen and recover the arm. As we all know, the arm is a crucial component in the game of baseball, so ensuring its health and strength is crucial for long term success.

Once a year we ask each of our athletes to take some precious time off from throwing to allow for some significant rest, recovery, and strengthening.

Athletes are typically asked to take a minimum of 30 days off from ALL throwing activities (during a calendar year). During that period of rest, athletes should continue to work out (weight train, and even a version of conditioning) in order to not only maintain a healthy strength and mobility level, but to achieve strength and flexibility gains which will then produce a stronger arm with hopefully more endurance and even more velocity.

Once the athletes’ “rest” period is over, athletes should establish or follow a “return to throw” program. This program can be slow, or modified depending on certain factors: length of time before competition starts, position, previous injury background and frequency of catch play.

Once athletes begin their throwing program, they must also include band work or control weighted ball play. Through this program athletes must also understand that there will be some “soreness” but there should not be “pain”. The difference is a little muscle work resulting in growth (similar to weight lifting soreness) vs a sharp pain in a very specific location.

Remember, the arm is a precious thing and must be taken care of in order to last as long as it possibly can.

Feel free to reach out to us for guidance or information regarding anything written above. Good luck and #GoKnights.

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