Injury Prevention Archives - Physical Therapy and Sports Rehab Norwood and Norfolk MA

Baseball Injuries: Preventing Arm Injuries in Youth and College Athletes

by admin | Nov 19, 2024 | Baseball Injury, Elbow Pain Treatment, Injury Prevention, News, Physical Therapy Benefits, Physical Therapy Norfolk MA, Physical Therapy Norwood MA, Sports Injuries

Why Arm Injuries Happen in Young Athletes

Baseball is a fun sport, but it can also lead to arm injuries, especially in young players. These injuries often happen because of the repeated throwing motion and the physical stress on growing bodies.

Common Causes of Arm Injuries

Overuse: Throwing too much without enough rest can cause overuse injuries. Muscles and tendons get tired and are more likely to get hurt.
Improper Technique: Using the wrong throwing technique puts extra stress on the shoulder and elbow.
Inadequate Warm-Up: Not warming up properly before playing can make muscles and tendons more prone to injury.
Lack of Strength and Flexibility: Young athletes who aren’t strong or flexible enough in their shoulders and arms are more likely to get injured.

Signs and Symptoms

It’s important to know the signs of arm injuries so you can get help early. Look for:

Shoulder Pain: Pain and tenderness when lifting the arm, weakness in the shoulder.
Elbow Pain: Pain on the inner side of the elbow, swelling, and a feeling of instability.
Labral Tears: Deep shoulder pain, clicking or catching in the shoulder.
Little League Elbow: Pain and tenderness around the elbow, swelling, and reduced range of motion.

When to See a Physical Therapist

If your child has any of these symptoms, it’s time to see a physical therapist:

Pain that doesn’t go away after a few days of rest.
Swelling or significant tenderness in the shoulder or elbow.
Decreased strength or range of motion.
Popping or snapping sensations in the joint.

Common Baseball Injuries

The most common injuries in young baseball players are overuse injuries of the elbow and shoulder. Playing through pain can turn a minor injury into a serious one. See a doctor if there is pain, swelling, or loss of motion in the shoulder or elbow.

Overuse Injuries

Overuse injuries develop when players throw too much without enough rest. “Little League elbow” and “Little League shoulder” are caused by too much throwing. Pitchers and catchers are most at risk. These injuries often need rest, physical therapy, and a gradual return to throwing.

Risk Factors for Injury

Playing in Multiple Leagues: Playing on more than one team can prevent proper rest.

Playing Year-Round: Young athletes should play baseball no more than eight months a year. Playing other sports helps balance muscle use.

Lack of Cross-Training: Cross-training helps balance overall strength and fitness.

Overtraining: Training too hard without a good fitness base can lead to injury.

Preventing Injuries

Parents, coaches, and athletes can help prevent injuries with these tips:

Thrower’s Ten Program: the gold standard prehab program for preventing shoulder and elbow injuries. Great for any skill level from MLB to Little League. Although it is specifically designed for baseball players it works for all overhead throwing athletes.

Conditioning and Flexibility: Warm up before playing and stretch afterward. Focus on shoulder and elbow stretches to prevent ligament and tendon problems.

Proper Throwing Mechanics: Use the correct techniques when pitching and throwing to avoid unnecessary stress on the arm.

Rest and Pitch Count

Proper rest and monitoring pitch counts are essential for preventing overuse injuries. Here are the current pitching recommendations for youth baseball players:

For more detailed guidelines, visit the MLB’s Pitch Smart guidelines.

Schedule an Appointment

If your child is experiencing pain or you want to prevent injuries, our team at the PHYSICAL THERAPY & SPORTS REHAB is here to help. Call 781-769-2040 today to set up an appointment or a free consultation and take the first step towards a healthier, injury-free season.

This blog is designed to be easy to read and provides clear, actionable advice to help prevent and treat baseball injuries in young athletes.

REFERENCES

Lyman S, Fleisig GS, Andrews JR, Osinski ED. **Effect of pitch type, pitch count, and pitching mechanics on risk of elbow and shoulder pain in youth baseball pitchers**. Am J Sports Med. 2002;30(4):463-468. doi:10.1177/03635465020300040201.

American Academy of Pediatrics. **Baseball and softball**. Pediatrics. 2012;129(3):e842-e856. doi:10.1542/peds.2011-3593. Available from: https://publications.aap.org/pediatrics/article/129/3/e842/31767/Baseball-and-Softball

Makhni EC, Lyman S, Fleisig GS, et al. **Shoulder injuries in the young athlete**. J Bone Joint Surg Am. 2015;97(7):587-596. doi:10.2106/JBJS.N.00814.

Grantham WJ, Moughan A, Gatt CJ, et al. **Injury prevention for the youth baseball pitcher**. Sports Health. 2017;9(6):481-484. doi:10.1177/1941738117732161.

MLB. **Pitch Smart guidelines**. Available from: https://www.mlb.com/pitch-smart/pitching-guidelines

American Academy of Orthopaedic Surgeons. **The Thrower’s Ten exercise program**. Available from: https://www.ortho.ufl.edu/sites/default/files/2023-10/Throwers-Ten.pdf

We are here for you.

Our team of experienced Physical Therapists is ready to provide you with personalized care and effective treatment solutions. For more information or to schedule your first step towards relief and improved health, contact us at (781) 769-2040 or request an appointment online.

Workout Injuries: 10 Minute Routines to Prevent Them!

by admin | Jan 10, 2024 | Injury Prevention, News, Pain Relief with Physical Therapy, Physical Therapy Norfolk MA, Physical Therapy Norwood MA, Stretching, Training, Warm-Ups and Cool Downs, Workout Routines

Athletes and Weekend Warriors: 10 Minute Routines to Prevent Workout Injuries and Improve Performance!

Are you a competitive athlete or weekend warrior?

If so, you know first hand that there’s nothing more frustrating than an injury to derail all of your training and hard work. As physical therapists, we typically see people after they’ve already been injured. While some injuries are unavoidable. There are some things we can do that are quick, easy and within our control to reduce injury risk.

Simple Warm-Up and Cool-Down Routines Help Prevent Workout Injuries

Be honest. Do you warm up before exercise? Do you stretch after a workout?

Every athlete knows that the real game begins before stepping onto the field and doesn’t end with the final whistle. Your pre-game warm-up and post-game cool-down are crucial in preventing sports injuries and ensuring effective recovery. Let’s walk through quick and easy routines to keep you playing at your best.

Dynamic Warm-Up (total time: 10 minutes)

A dynamic warm-up raises your body temperature, activates your muscles, and prepares your body for the demands of physical activity. Here’s a quick routine to get you game-ready:

Jogging or Brisk Walking (3 minutes): Start with light jogging or brisk walking to increase heart rate and blood flow gently.
High Knees (2 minutes): While standing, lift your knees high, one at a time, as if running in place.
Butt Kicks (2 minutes): Jog in place, kicking your heels up towards your glutes.
Lunges with a Twist (2 minutes): Step forward into a lunge and rotate your upper body towards the lunging leg. Alternate legs to engage legs, hips, and core.
Mountain Climbers (1 minute): Get into a plank position and then alternate bringing each knee towards your chest in a controlled, rapid motion. This exercise is excellent for activating your core, shoulders, and legs.

Cool Down (total time = 10 minutes)

Cooling down after your activity helps your body transition to a resting state, reduces muscle soreness, and aids in recovery. Exercise creates muscle tension. If you don’t stretch after exercise, your muscles stay tense. Over time the repetitive strain and loading makes your muscles tense and puts you at a greater risk for soft tissue injuries like hamstring pulls and achilles strains.

Hamstring Stretch (2 minutes): Sit with both legs extended in front of you. Lean forward at the hips, reaching toward your toes. Hold for a comfortable duration, then release and repeat. For a more focused stretch, perform it one leg at a time.
Quadriceps Stretch (2 minutes): While standing, bend one leg back, holding your ankle to stretch the front of your thigh. Keep your knees close and your back straight. Hold the stretch, then switch legs.
Calf Stretch (2 minutes): Step one foot back, straightening the leg with the heel pressed to the ground. Bend the front knee slightly and lean forward until you feel the stretch in the calf of the back leg. Hold, then switch legs.
Glute and Piriformis Stretch (2 minutes): While seated, cross one leg over the other so that the ankle rests on the opposite knee. Lean forward, maintaining a straight back, to stretch the glutes and piriformis. Hold, then switch legs.
Lumbar Rotation Stretch (2 minutes): Lie on your back with your knees bent and feet flat on the floor. Keeping your shoulders on the ground, gently roll both knees to one side, holding the stretch for a comfortable duration. Return to the center and then roll to the opposite side.

Each stretch should be held for at least 30 seconds up to 1 minute for a total of 10 minutes. This routine covers major muscle groups like the hamstrings, quadriceps, calves, glutes, and piriformis, along with the lumbar region, promoting flexibility, reducing muscle tension, and aiding recovery after exercise.

Would you like to learn more about preventing workout injuries and improving your workout routines? Our dedicated team at Physical Therapy & Sports Rehabilitation is here to guide you every step of the way. Book your appointment now and embark on your journey to a more vibrant, pain-free life!

Baseball Injuries: Preventing Arm Injuries in Youth and College Athletes