Preventing and Caring for a Sore Throwing Arm

Throwing a baseball is an unnatural biomechanical motion, one that places considerable stress on the shoulder and the elbow, which is precisely why pitchers normally need four to five days off on the professional level between starts to recover and regenerate. Conversely, throwing a softball underarm is fluid and natural; thus, a softball pitcher can go nearly every single day without significant risk of injury.

Yet it is the rare player who progresses into the professional ranks, so when you look at the youth leagues, even as advanced as high school, you see strict regulations on the number of pitches a player can throw and the number of innings they can amass in a given time period.

The Connecticut regulations for a high school pitcher dictate that he may only throw thirty outs over a three-day period, and national standards for a little leaguer are based on the number of pitches thrown. For example, a 12-year-old can throw no more than 85 pitches in a game. If he throws in excess of 61 pitches in a game, he must rest for three calendar days before taking the mound again. The scales continue with strict guidelines for age, number of pitches, and number of mandated rest days.

These parameters are put in place to safeguard the young player from sustaining serious injury, so their intentions stand as correct and needed.

However, the basic use of the arm in such a way leads naturally to soreness, so the questions exists for parents and coaches across the country as to how exactly can you assist the athlete in recovering from a sore arm.

Now, I have been around the game for almost twenty-five years as a player and a coach, and I have seen all types of remedies, from legitimate exercises and sound approaches, such as solid rest and nice bags of ice, to the more absurd, such as far too many Advil or Aleve downed before and after practice to dull the pain.

So, how do you fix a sore arm?

First, you need to get out ahead of it and understand why it happens. Generally speaking, arm soreness and potential injury happen for three reasons: bad conditioning, poor mechanics, and basic overuse. If a player is in poor physical condition, the body just cannot support the arm, especially when the body fatigues. If the player is merely a "thrower" and has not invested the time in mastering strong mechanical form, he runs the risk of abusing the arm, which is already doing something entirely unnatural. And if the player does not adhere to a strong set of guidelines and keep the arm well rested between starts, he will, with every certainty, damage the tendons and muscles from the shoulder down through the elbow.

Therefore, if you are aware of the reasons soreness occurs, then you can generate a solid plan to follow that seeks to eliminate these trouble spots before they happen.

Second, you need to accept that soreness happens when the arm is used. It gets tired and the muscles hurt from pitching. Thus, how do you treat it? Well, first a steady diet of ice immediately following the game will reduce the inflammation and jumpstart recovery. Once you have done this, you must make sure the player rests and slowly goes back to throwing to stretch the arm. Stick to a defined regimen that leads the player toward his next start. Do not allow him to go out and play shortstop in the second game of a doubleheader when he just pitched seven innings in the first one. Limit his activity and get him the time he needs. If you have a pitcher who also is a tremendous hitter, have him play first or DH in the days immediately following his outing. He may be your best shortstop, but put him there and he'll bury his arm making 100 foot throws all day long.

Finally, you must understand the difference between soreness and injury. Soreness is common, predictable, and manageable. Injury is not. If a player has soreness or stiffness within 48 hours of his start, then it is normal and expected; just follow the routine toward recovery and it should work out fine. However, if the pain persists beyond that point, stop all activity and seek medical attention, as arm injuries, when diagnosed early, can be rehabbed better than those that have progressed to a more serious level.

Trying to throw through the pain is, in a word, stupid. Not only will you most likely be ineffective, but also you'll end up watching the game for quite some time while you recuperate from an injury you could've avoided or lessened significantly.

In the end, caring for a sore arm is "part of the game", but failing to recognize the signs of injury, or not taking proper preventative measures to insure a healthy arm, can make staying in the game a difficult task.

*I have spent the last fifteen years as an assistant varsity baseball coach in Connecticut.

Other Work from Kurt Simonsen

A Pitcher's Pregame Routine

An Athlete's Quick Reference to Handling Overuse Injuries

Understanding the Difference Between a Sore Arm and an Injured Arm for Baseball Players

Three keys to Becoming a Better Infielder

Three Basic Exercises to Help Prevent Rotator Cuff Injuries

Source:

baseballfit.com