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Proper Pitching Mechanics Can Prevent Shoulder Injuries
One way to prevent shoulder injuries is to learn proper throwing mechanics in little league.
The most coveted position on the baseball team, the pitcher, is also one of the most dangerous when it comes to shoulder injuries. A pitcher runs the greatest risk of arm and shoulder injuries that result from overuse or improper mechanics. Injuries can begin as early as little league and extend into the big leagues.
One way to prevent shoulder injuries is to learn proper throwing mechanics in little league. Overhead throwing technique is broken down into six phases.
The first phase is the wind up, which begins with wind up and ends as the ball leaves the non-dominant hand. The early cocking phase begins with shoulder abduction and external rotation and terminates as the forward foot contacts the ground. As the shoulder achieves maximum external rotation, this is known as the late cocking phase.
Acceleration begins with internal rotation of the arm and ends with the ball being released. Deceleration occurs after the ball is released and includes the first 30% of time to dissipate excess kinetic energy. The last phase, follow through, is the remaining 70% of time to dissipate kinetic energy and ends when all motion is complete.
Training tips for pitching include allowing the trunk to supply the power, not the arm. This is accomplished by bending at the waist and directing the front shoulder and hip towards the target.
When the front foot lands, the trunk needs to be over the front knee as quickly as possible. Coaches should observe the technique of their pitchers’ and correct early on before bad habits begin.
****Pain is a sign of a problem and should not be ignored- all types of pain should be reported to a coach or trainer. A conditioning program for arm strengthening should begin at least one month prior to the season.
Warm-up with short tosses and gradually work up to throwing a greater distance and velocity. Icing for 10-15 minutes to help minimize the pain, muscle spasms, and inflammation in the shoulder that may results from pitching.
Most overhead throwing athletes have limited internal rotation, a tight posterior shoulder capsule and excessive external rotation.
Increasing internal rotation and eliminating posterior capsular tightness have been shown to increase performance of throwing athletes. This can be done through various stretching techniques.
Eccentric strength of the muscles involved in the deceleration phase (latissimus dorsi, biceps) and of the scapular muscles (middle and lower trapezius, rhomboids, rotator cuff) is necessary for proper mechanics and injury prevention.
Because of the excessive motion required to throw a baseball, laxity of the shoulder joint is common in athletes. Laxity can lead to symptomatic instability of the shoulder joint, which can lead to various pathologies including rotator cuff tendonitis or failure (tears), glenoid labral tears, bicipital tendonitis, acromioclavicular joint disorders, scapular pain or neuorvascular pathologies.
The key to injury-free throwing is proper mechanics, conditioning, coordinated muscular contractions of the glenohumeral and scapular muscles, and periodization in training. Proper mechanics taught in little league may lead to a long, injury-free career in the most coveted position in baseball, pitching.
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6th Annual
sports medicine symposium
and golf outing
Thursday, August 3rd, 2006
Mark your calendars for our 6th Annual Sports Medicine Symposium and Golf Outing. Once again, the event will be held at Windwood Country Club in Watertown. This FREE symposium will include information to help coaches succeed at all levels of competition. Once the symposium is over, join us for a FREE lunch, and a FREE 9 holes of golf.
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Speed and Agility Camp
Starting June 12th through July 28th
6 weeks excluding the week of July 3rd through July 7th
Mondays, Wednesdays, and Fridays
9:00 AM – 10:30 AM
Cost: $110
WAHS Sports Medicine believes that speed, agility, and conditioning are essential to athletic success. In order to help you achieve your full potential, our highly trained performance enhancement staff at WAHS Sports Medicine has developed a 6 week speed and agility camp.
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Functional Strength and Power Camp
Starting June 13th and ending July 27th
Excludes week of July 3rd through July 7th
Tuesdays and Thursdays
9:00 AM– 10:30 AM
Cost: $85
WAHS Sports Medicine has developed challenging, functional, and effective alternative to weightlifting. Unlike traditional weightlifting, the camp integrates traditionally proven exercises as well as advanced exercises to work all muscle groups in unison, thereby increasing overall strength, power and coordination, while decreasing the risk of injury.
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Related Links
Careers:
www.nata.org National Athletic Trainers Association
www.apta.org American Physical Therapist Association
Health and Injury Information:
www.acsm.org American College of Sports Medicine
www.ncaa.org National Collegiate Athletic Association
www.wiaawi.org/health/nutrition Wisconsin Interscholastic Athletic
Association
www.gssiweb.com Gatoraide Sports Science Institiute
www.iasm.com Institute for Arthroscopy and Sports Medicine
www.physsportsmed.com The Physician & Sports Medicine
www.ORTHOsupersite.com The Orthopaedics Supersite
www.sportsdentistry.com Academy for Sports Dentistry
www.aapsm.org American Academy of Podiatric Sports Medicine
www.biausa.org Brain Injury Association of America
www.subtlebraininjury.com Subtle Brain Injury Website
www.sportsmedresources.com Sports Medicine Resources Website
www.asmi.org American Sports Medicine Institute
www.ortho-u.net Wheeless' Textbook of Orthopaedics
www.lightningsafety.com National Lightning Safety Institute
www.webmd.com WebMD
www.nocsae.org National Operating Committee on Standards for
Athletic Equipment
Strength and Conditioning:
www.athleticsearch.com Athletic Search on Web
www.nsca-lift.org National Strength and Conditioning Association
www.nasm.org National Academy of Sports Medicine
www.coaching.usolympicteam.com Olympic E-Coach Magazine
www.ncsf.org National Council of Strength & Fitness
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