How High School Pitchers Can Improve Performance with a Simple Arm Care Routine

Max Nowell, PT, DPT

As a physical therapist at Davis Physical Therapy and Sports Rehab, I want to take a moment to discuss the importance of "arm care" for our high school baseball and softball pitchers during this busy season. With the demands of the sport, having a dedicated arm care routine is essential for maintaining health and optimizing performance on the field.

Research highlights that pitchers are particularly susceptible to injuries. In fact, the Orthopedic Journal of Sports Medicine reported that pitchers comprised 55% of all injuries in MLB during the 2018 and 2019 seasons, with upper extremity injuries being the leading concern. This trend carries over to the high school level, where data from the American Academy of Pediatrics shows that high school baseball and softball players injured are more than twice as likely to be pitchers. While baseball injuries may not reach the frequency of contact sports like football, the unique challenges faced by pitchers regarding upper extremity injuries cannot be ignored.

To support the health of our pitchers, an arm care routine should be considered an integral part of their training regimen. It’s important to remember that this routine is a supplement to best practices like adhering to pitch counts and engaging in proper training. One common challenge with exercise programs is that they can often be seen as lengthy and complex, which may lead to athletes skipping them altogether. As a wise quote from Stan Efferding, a renowned powerlifter, reminds us: "The best diet or exercise routine is the one you’ll do."

So what does an effective arm care routine look like? Based on recommendations from our founder, Dr. Andrea Davis, an optimal routine includes about two exercises from the following four categories:

1. Static Stretching: These are stretches held for extended periods. A great example is the sleeper stretch, which helps to lengthen the tight muscles in the back of the shoulder, a common issue for pitchers.

2. Dynamic Stretching: Involves movements that warm up the muscles, like arm circles that gradually increase in size.

3. Scapular Stability: This focuses on maintaining proper shoulder blade positioning. An effective exercise to incorporate is the plank, which challenges the stability of the shoulder blades during arm movement.

4. Shoulder Endurance: This can be achieved through high-repetition, low-load exercises with resistance bands or light dumbbells, specifically targeting the muscles of the rotator cuff.

Creating an arm care routine doesn't need to be complicated. These four categories provide a solid foundation, and I encourage athletes to consult with us or their physical therapist for further guidance tailored to their needs.

Ultimately, as pitchers, maintaining health is crucial, and while an arm care routine may feel like an extra task, it’s a straightforward and effective way to prevent injuries and keep you competitive on the field. At Davis Physical Therapy and Sports Rehab, our goal is to help athletes stay on the field and out of the treatment room, ensuring they can perform at their best. Let's work together to keep you healthy and strong this season!