5 Exercises To Maintain A Healthy Arm

Mar2nd 2023

Baseball season has begun, and with it comes the anticipation of a new season, a fresh start, and possibly comes after a period of rest and time away from the sport.

Because of this, there is an uptick in the injuries we see that are baseball related, and we deal with many arm issues that are keeping baseball players off the field and not performing at the highest level.

Arm issues are frustrating. Nagging. And quite frankly they can be devastating for a baseball player if they are not taken care of and get the proper treatment. That is why it is important that if you are struggling with pain in your elbow or shoulder when throwing a baseball, it is best to stop, take the proper precautions, and if it continues to be a problem you should see medical advice on what to do next. 

We see lots of arm issues early in the season, because for most players there was a period where you weren’t throwing as regularly as before because of the offseason, and if you are just getting ramped up after some time away, the arm may not be in the best shape to begin throwing at the high level you were midseason are toward the end of the last.  

The good thing is that these arm issues can be avoided most of the time. With the proper warmups, stretches, and exercises, you can begin to build up strength in the arm, core, and legs which should help in avoiding injury and keep you on the field this season. 

Here Are 5 Exercises To Maintain A Healthy Arm

1. Long Toss: Whether you are a pitcher or position player, it’s important to keep your arm strong by long tossing. Try throwing the ball at least 30 yards, gradually increasing the distance as your arm gets stronger. This exercise helps you build up strength and flexibility in your shoulders, elbows, and wrists.

2. Plyometric Training: Plyometrics are exercises that involve quick explosive movements- think jumping and bounding drills- that help increase power and speed in baseball players’ arms. This can be done with medicine balls or even bodyweight exercises like burpees or jump squats. This will also help in building strength in the arm, legs, and core muscles that are critical in throwing the ball. The stronger these muscles, the more likely it is that you will avoid injury. 

3. Resistance Band Exercises: Resistance bands are an excellent tool for strengthening muscles around the shoulder joint and elbow which will help support and protect your arm during pitching or throwing from your position. Try doing lateral pulls, internal/external rotations, triceps extensions, bicep curls and more with the bands to help develop strength in these areas.

4. Shoulder Strengthening Exercises: It’s important to strengthen the muscles around your shoulder joint to prevent injuries while you’re pitching. Some exercises you can try include bent over rows, lateral raises, upright rows, front raises and rear deltoid flys.

5. Core Workouts: Having a strong core helps stabilize your body so that when you are throwing the ball, your entire body is engaged in it which helps decrease the risk of injury. A few core exercises you can try include planks, crunches, and leg lifts.

Overall, exercising is an important part of staying healthy during baseball season. Regular workouts that strengthen the arm, legs, and core help build muscle strength, reduce the risk of injury, and increase energy levels. These are all essential to a healthy season, especially in the early parts of the season that we are in now because the body needs to be ready for the intensity throwing the ball repetitively as the season goes on and you get deeper into games.

Would You Like Physical Therapy to Help Get Answers About Your Shoulder Pain While on the Mound

Are arm issues keeping you sidelined or delaying the start of your season? Zone Physical Therapy would love to help answer your questions about your shoulder pain or pain associated with baseball. The $54 Pitcher Assessment is a fantastic way to identify the issues you might have in your mechanics, and give you answers to any pain you might be feeling when throwing the ball.

In our clinic, we work to keep athletes performing at their highest levels and there is nothing worse than picking up an injury that is preventing you from playing the sport that you love. 

Our team have helped so many athletes with their shoulder and elbow pain, and we would love to help you stay on the field this season!

To arrange a visit to our office and talk about your shoulder pain- Request An Appointment or call us on (864) 351-7254.

Other Resources For Pitchers and Baseball Players:

Read our blog- Pitcher Pregame Routine Must-Dos

Read our blog – 6 Tips for Pitchers to Help Prevent and Treat Shoulder Pain

Follow us on social media – Zone Physical Therapy Instagram

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