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Best Way To Condition Arm for New Season?

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  • Best Way To Condition Arm for New Season?

    Hey all. Been away for awhile.

    Last year I has some arm/shoulder pain when throwing. I was able to play through it and it wasn't that bad, but it did hinder my throwing strength. The weird thing is that I felt pain immediately when throwing and for a second or two afterwards, but then no lingering pain. I usually play SS or 3B in my adult league. I noticed much less pain if I throw directly overhand, but lose some power that way. What I did to compensate, was throw earlier with a little more arc. When I do have to rifle the ball on a line, I experience the same pain.

    OK....one year later, I want to do whatever possible to not experience the same problems. What is the best way to do this? Should I throw more or less? How many times per day and for how long? Should I stop if I feel pain and wait a few days or should I work thru it? Also, should I try and throw overhand all the time since it's less painful? Any advice in this regard would be helpful.

  • #2
    Hey buddy, I am a SS also. What I normally do with a strain, is that I rest it and test after a week or so. If it is still bad, I see my doctor. Obviously, you are well past this stage. I suggest seeing your doctor. I wouldn't let this drag on, as it could become worse and end up as a major problem.
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    • #3
      Originally posted by stejay View Post
      Hey buddy, I am a SS also. What I normally do with a strain, is that I rest it and test after a week or so. If it is still bad, I see my doctor. Obviously, you are well past this stage. I suggest seeing your doctor. I wouldn't let this drag on, as it could become worse and end up as a major problem.
      I think u misunderstood. I had the pain last year and want to prevent it from starting up this year. I dont have it yet.

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      • #4
        Long toss... any pain, see a doctor...

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        • #5
          How much time do you have before you start playing? I would spend at least 2 weeks building up tp 100% throw. Too often, people want to cut it lose before the the body is prepared to do so. Also, take a good look at your throwing mechanics.
          MAXX Training - the latest on sports training & athletic performance! www.maxxtraining.com

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          • #6
            Stretch, Stretch, Stretch. I had the same problem with my arm. I saw the doctor and my internal rotation of my right arm was at 10 degrees compared to 60 degrees in the left. I did internal and external stretches for my arm and a lot of the pain went away. Also, make sure your rotator cuff gets attention my doing simple exercises and stretches. Then as mentioned browse the internet for a long toss program. I am sure it will be easy to find a MLB long toss program. I got screwed because I was conditioning for 2nd base and got moved to catcher suddenly. My arm wasn't conditioned for the wear and tear. That's when the pain began.

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            • #7
              Originally posted by JeepTJ12 View Post
              Stretch, Stretch, Stretch. I had the same problem with my arm. I saw the doctor and my internal rotation of my right arm was at 10 degrees compared to 60 degrees in the left. I did internal and external stretches for my arm and a lot of the pain went away. Also, make sure your rotator cuff gets attention my doing simple exercises and stretches. Then as mentioned browse the internet for a long toss program. I am sure it will be easy to find a MLB long toss program. I got screwed because I was conditioning for 2nd base and got moved to catcher suddenly. My arm wasn't conditioned for the wear and tear. That's when the pain began.
              Jeep,
              I would assume you are talking about static stretching... this does little to get your arm in shape. The best way to condition your arm is to throw properly.
              Jake
              "He who dares to teach, must never cease to learn."
              - John Cotton Dana (1856–1929) - Offered to many by L. Olson - Iowa (Teacher)
              Please read Baseball Fever Policy and Forum FAQ before posting.

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              • #8
                Originally posted by Jake Patterson View Post
                Jeep,
                I would assume you are talking about static stretching... this does little to get your arm in shape. The best way to condition your arm is to throw properly.
                Jake
                Please define properly...

                Comment


                • #9
                  Originally posted by Jake Patterson View Post
                  Jeep,
                  I would assume you are talking about static stretching... this does little to get your arm in shape. The best way to condition your arm is to throw properly.
                  Jake
                  I beg to differ. When throwing or lifting you should always do stretching before and after. They both put wear and tear on the muscles which cause them to tighten up. That to me is conditioning. It will help your arm immensely in the on and off season.

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                  • #10
                    Originally posted by JeepTJ12 View Post
                    I beg to differ. When throwing or lifting you should always do stretching before and after. They both put wear and tear on the muscles which cause them to tighten up. That to me is conditioning. It will help your arm immensely in the on and off season.
                    Jeep, I agree... I guess we would have to identify what kind of stretching you are doing. There is:
                    1. Static
                    2. Passive
                    3. Isometric
                    4. Ballistic
                    5. Active and
                    6. Dynamic


                    Most good training programs use dynamic stretching as their primary form of getting the body warmed up and ready to play. Static stretching is used for specific problem areas. I would suggest you contact Jon Doyle or Maxx, both are training specialists.

                    I am not certain I would say that stretching is conditioning as much as it is the precursor to conditioning.

                    Make sense??
                    "He who dares to teach, must never cease to learn."
                    - John Cotton Dana (1856–1929) - Offered to many by L. Olson - Iowa (Teacher)
                    Please read Baseball Fever Policy and Forum FAQ before posting.

                    Comment


                    • #11
                      Originally posted by Jake Patterson View Post
                      Jeep,
                      I would assume you are talking about static stretching... this does little to get your arm in shape. The best way to condition your arm is to throw properly.
                      Jake
                      Yes, please define "properly".

                      Comment


                      • #12
                        Originally posted by JackB1 View Post
                        Yes, please define "properly".
                        Jack - After a long search I teach pronated throwing using drills deveoped by RPM Pitching. We have been at it for two weeks and we do not have one sore arm. I have thrown every day over the past two weeks (53 y/o) and the only soreness I have is muscular. First time in many years.
                        "He who dares to teach, must never cease to learn."
                        - John Cotton Dana (1856–1929) - Offered to many by L. Olson - Iowa (Teacher)
                        Please read Baseball Fever Policy and Forum FAQ before posting.

                        Comment


                        • #13
                          Originally posted by JackB1 View Post
                          Hey all. Been away for awhile.

                          Last year I has some arm/shoulder pain when throwing. I was able to play through it and it wasn't that bad, but it did hinder my throwing strength. The weird thing is that I felt pain immediately when throwing and for a second or two afterwards, but then no lingering pain. I usually play SS or 3B in my adult league. I noticed much less pain if I throw directly overhand, but lose some power that way. What I did to compensate, was throw earlier with a little more arc. When I do have to rifle the ball on a line, I experience the same pain.

                          OK....one year later, I want to do whatever possible to not experience the same problems. What is the best way to do this? Should I throw more or less? How many times per day and for how long? Should I stop if I feel pain and wait a few days or should I work thru it? Also, should I try and throw overhand all the time since it's less painful? Any advice in this regard would be helpful.
                          1. Ease into the season. Take a week or two to get up to full speed.
                          2. Throw some every day.
                          3. Long toss.
                          4. Use progressive long toss to warm up before throwing a lot.
                          Hitting Coordinator for Harris-Stowe State University in St. Louis.

                          I also work with the pitchers who are dealing with injury problems.

                          Comment


                          • #14
                            Originally posted by Jake Patterson View Post
                            Jeep,
                            I would assume you are talking about static stretching... this does little to get your arm in shape. The best way to condition your arm is to throw properly.
                            Jake
                            Not only does static stretching do little good, it can even be harmful by increasing the laxity of joints.

                            I have my guys warm up using progressive long toss.
                            Hitting Coordinator for Harris-Stowe State University in St. Louis.

                            I also work with the pitchers who are dealing with injury problems.

                            Comment


                            • #15
                              Originally posted by Chris O'Leary View Post
                              Not only does static stretching do little good, it can even be harmful by increasing the laxity of joints.

                              I have my guys warm up using progressive long toss.
                              Jon Doyle has a great dynamic program for youngsters.
                              "He who dares to teach, must never cease to learn."
                              - John Cotton Dana (1856–1929) - Offered to many by L. Olson - Iowa (Teacher)
                              Please read Baseball Fever Policy and Forum FAQ before posting.

                              Comment

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