Recreational softball and baseball signifies the true start to spring and summer in Calgary. It’s an awesome way to get outside and enjoy a competitive and social atmosphere on a beautiful evening…
Until the ball is hit your way and you have to make a tough decision!
Do you field it, fire a throw to first to make the out and have your shoulder hurt the rest of the night? Or do you risk a slower throw to the infield cut-off player that won’t make the out in time?
We want to help make that decision easier by removing the worry about your shoulder hurting.
Why do shoulders hurt when throwing?
Most of the time it’s a lack of preparation, both at the game and before the season even starts.
Take this 33 year old competitive recreational softball athlete I have been working with in the clinic. She had pain at the front of her shoulder every time she tried to launch the ball from the outfield to make a play.
With some extra throwing preparation for the season, warm up strategies and some modifications to her form, she can not only throw the ball without pain, but also much further than before!
Here are a few things you can do to make your shoulder ready:
- Warm up starting 10 steps away from your partner, throwing 10 balls, then each back up 5 steps for every set of 10 throws after, gradually increasing the amount of power output required.
- Start throwing a few times per week, a few weeks before the season starts. Starting with shorter distance throws, progressing to longer throws as you get closer to the season.
- Use your whole body to throw (not just your arm). Show your numbers to the target early, then follow through rotating your whole body allowing your arm to follow.
- Shoulder strength: Think overhead press, bench press, dips, lat pulldown, rows and monkey shrugs.
- Full body strength: Think squats, hamstring curls, jumping and chops (a lot of power comes from the legs and core!)
Have you been dealing with a nagging painful shoulder? Our team can help guide you back to the glory days of launching crisp throws that make you want to admire the play instead of grasp for your shoulder in pain.
How /Ascent Can Help:
At Ascent Health & Sport Therapy, our goal is to help bridge the gap between injury recovery and real-world performance. Whether you are returning from injury, rebuilding confidence, or trying to move and perform better in your everyday life, our sport therapy practitioners can help you identify what your body needs — and build a plan to get you there.
At Ascent we can help you dial that shoulder in for baseball season, our approach includes:
- In-depth assessments of shoulder, body movements and overall strength.
- Personalized strength and throwing programs to maximize throwing performance and resistance to injury.
