This year's mild winter is transitioning into the longer days and warmer evenings of spring. With the weather change comes a return to baseball diamonds across Washington. Returning to the mound and the batter's box for another season is what gets many young adults through winter and lets them start dreaming of summer.
As pitchers return to the mound in the spring it is important to realize that the shoulder, elbow, and muscles may not be in the same shape as when they ended last season. A few helpful tips can prevent the season from being bothered by nagging arm injuries, pain, and poor performance.
Warm-up: Remember that the shoulder is not used to throwing, if you have taken time off in the off-season. Muscles work best and are most protected from injury when they are warmed-up and loose. Make sure to warm up the arm with stretching and light throwing exercises before pitching off the mound.
Fatigue: The arm is not used to throwing at the speed and pitch count from where you left off last season. Fatigue will result in decreased velocity or inaccuracy and it is important to pay attention to these clues that the arm is getting tired. If a pitcher continues to throw when fatigued, mechanics will be compromised and the shoulder is much more prone to injury. If you notice the signs of fatigue or weakness you need to stop.
Mechanics: It is better to start throwing with decreased velocity and with decreased distance and focus on form and technique. The best way to avoid injury is to work with the coach and learn proper pitching mechanics. This protects from abnormal shoulder impingement or rotator cuff problems that can become season-ending injuries.
Pitch Count: Remember the pitch count, specially early in the season. The recommended pitch count is displayed below along with the maximum pitches or games per week. Early in the season these counts are very important as the arm is getting into throwing shape.
With these few tips and some common sense, pitchers are more likely to enjoy the entire season on the mound and continue injury-free. Best of luck and enjoy the long days of summer at the park.