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sports medicine physical therapy

The Role of Physical Therapy in Sports Medicine

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Sports medicine through physical therapy comes in many forms. Many clinics keep licensed athletic trainers on staff that will go on-site to schools and other sporting events to act as an initial caregiver at the time of an injury. If an injury occurs, you may be referred to physical therapy. From there, your physical therapist will have an array of different programs tailored to your specific type of injury, the severity of the injury, and your fitness level. However, you don’t have to wait until you have an injury to get help from a physical therapist. Sometimes the best medicine is prevention.

WHEN YOUR BODY EXPERIENCES PAIN:

  • It’s telling you that something is wrong
  • Your body can accommodate the pain, but eventually, a breakdown will happen
  • While you accommodate to your pain, weakness and stiffness begins
  • Once you have a breakdown, pain will happen and more than likely you will stop training

Some ways physical therapists help athletes from experiencing an injury:

Sports Injury Prevention Programs: Physical Therapists offer classes and/or programs geared to specific injuries. Commonly offered programs are geared towards ACL Injury prevention, Golf Strengthening (TPI), Running Injuries, and more.

Gait Analysis for runners: A three-dimensional video assessment of a runner’s biomechanics using a state-of-the-art motion analysis system. See yourself run at variable speeds from five different camera angles. An athlete can learn how to prevent injuries and improve performance through increase cadence and strengthening/stretching.

Functional Movement Screenings (FMS): One way to determine physical weaknesses is to perform the Functional Movement Screen. FMS is an innovative system used to evaluate movement pattern quality for clients and athletes. The functional movement screen is used to identify and correct weaknesses in the movement and strength of athletes.

ONCE AN ATHLETE DOES EXPERIENCE AN INJURY, PHYSICAL THERAPY MAY INCLUDE:

  • Education on faulty or improper posture or body mechanics with training
  • Education and help with technique on exercises that help your muscles stretch farther
  • Flexibility training helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion
  • Correction of muscle imbalances through flexibility and strength training
  • Endurance training
  • Kinesiotaping
  • Alleviation of pain
  • Correction improper movement patterns

If you are in need of sports medicine physical therapy, we have licensed professionals throughout the country.

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snow shoveling safety tips

Snow Shoveling Safety Tips

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snow shoveling safety tips

Snow Shoveling: A common cause of soft tissue injuries & low back pain

An average of 11,500 people are treated at emergency rooms for injuries and medical emergencies related to snow shoveling each year, according to a report released Jan. 17 by the Center for Injury Research and Policy at Nationwide Children’s Hospital.  Data from between 1990 and 2006 shows the majority of the injuries were soft-tissue injuries, with the lower back being affected 34 percent of the time. Acute musculoskeletal exertion was the cause of injury in 54 percent of the cases, followed by slips and falls (20 percent) and being struck by a snow shovel (15 percent).  Study authors recommended individuals talk to their doctor before shoveling snow, particularly those who do not exercise regularly, have a medical condition or are in a high-risk group. They also recommended alternative snow removal methods.

Clearing snow & Ice

Clearing snow and ice from driveways and sidewalks is hard work. To prevent injuries, follow these safety tips from the National Safety Council, the American Academy of Orthopaedic Surgeons, and other prevention organizations.

  • Dress warmly, paying special attention to feet, hands, nose,
    and ears.
  • Avoid shoveling snow if you are out of shape. If you have a history of heart trouble, do not shovel snow unless your doctor says it’s okay.
  • Do light warm-up exercises before shoveling and take
    frequent breaks.
  • If possible, push snow in front of you. If you have to lift it, pick up small amounts and lift with your legs, not your back. Do not toss snow over your shoulder or to the side.

Use ergonomic lifting technique

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques.

  • Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)
  • Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
  • Keep your loads light and do not lift an object that is too heavy
    for you
  • If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
  • Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
  • Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow
  • Walk to the new location to deposit the item rather than reaching or tossing

Video provided by the Center for Physical Rehabilitation with locations throughout Grand Rapids, MI. Check them out online here.

snow shoveling safety tips PTandMe

SENIORS NOTE:

Whenever possible, avoid shoveling snow first thing in the morning. If this is not an option, a proper indoor warm-up will prepare the body for additional activity. Jogging in place, or using a treadmill or stationary bike for 5-10 minutes are options for safely raising the heart rate while in a neutral temperature. As with any exercise, drinking lots of fluids will help maintain electrolyte balance and prevent fluid loss.

 

For more cold weather safety tips to keep you out of harm’s way this winter check the articles below!

Staying Warm in Winter PTandMe  Winter Safety PTandMe  

 

Need help from a physical therapist?

We work with expert teams around the country to make sure you have access to the best care possible.

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ladder safety

Ladder Safety

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ladder safety

As we start to put up our holiday decorations, it’s important to remember that safety comes first.
We’ve collected a few tips on proper ladder safety usage to help you stay safe this holiday season!

LadderSafety

  • If you feel tired or dizzy or are prone to losing your balance, stay off the ladder.
  • Wear clean slip-resistant shoes. Shoes with leather soles are not ideal for ladder use as they are not considered sufficiently slip-resistant.
  • When the ladder is set-up for use, it should be placed on firm level ground and without any type of slippery condition present at either the base or top support points.
  • Ladders should not be placed in front of closed doors that can open toward the ladder. The door should be blocked open, locked, or guarded.
  • Before using a ladder, inspect it to confirm it is in good working condition.
  • Ladders with loose or missing parts should not be used.
  • Rickety ladders that sway or lean to the side should not be used.
  • Make sure you’re using the right size ladder for the job.
  • The length of the ladder should be sufficient so that the climber does not have to stand on the top rung or step.
  • Only one person at a time should be on a ladder unless the ladder is specifically designed for more than one climber (such as a Trestle Ladder).
  • Never jump or slide down from a ladder or climb more than one rung/step at a time.

Ladders can be extremely hazardous when they aren’t used properly, so please take advantage of the safety precautions above. If you find yourself in pain, please come see us. We can help get rid of your pain and back to the holiday traditions and events that you look forward to. It’s our job to make sure you feel great and ready to celebrate!

Looking for a physical therapist to help you recover from a ladder injury?

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More information about ladder safety can be found in our Newsletter

Avoiding Ladder Hazards

Looking for more holiday survival tips? We have them here for you!

  Lifting Safety Tips PTandMe  elf injuries physical therapy PTandMe

 

 

post mastectomy physical therapy

Post-Mastectomy Physical Therapy

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The word cancer is a scary one. Even though we all hope that it never becomes part of our lifetime of trials, more often than not, we know someone that has had, or is currently dealing with cancer. It is a testament to the medical community that so many women are able to wear the pink ribbon as a sign of triumph and pride, but we still mourn with those that wear it as a sign of remembrance and loss. More than once, while talking with women that have begun treatment for breast cancer, the topic of whether or not to have a mastectomy has come up. It’s not a decision taken lightly, often one with multiple concerns about what happens after surgery. Will the cancer be gone for good? Will it hurt? How long will it take to recover? A physical therapy post mastectomy program can help address these issues.

Physical Therapy can’t answer all of those questions, but one thing a physical therapy post mastectomy program can do is aid in the overall recovery process by focusing on regaining strength and increasing the range of motion in your shoulder and arm. Early intervention by a physical therapist can help women regain full function following mastectomy surgery, regardless of whether or not a woman has had reconstruction. Rehabilitation is always tailored to each patient’s specific needs. Not every patient experiences the same recovery, and as such physical therapists are prepared to help patients experiencing a multitude of symptoms – some have been highlighted below.

Size, location and the type of mastectomy are important considerations when choosing a type of treatment. Exercises to maintain shoulder range of motion and arm mobility may be prescribed as early as 24 hours after surgery.  These exercises are important in restoring strength and promoting good circulation. As rehabilitation progresses these exercises may be modified to meet new goals.

After mastectomy surgery, patients may experience tightness around the surgical site. This is caused by scar tissue formation. The result can be very dense tissue under the incision, which is painful and can restrict range of motion.  The restricted range of motion puts a woman at risk for a painful condition known as frozen shoulder. Early treatment by a physical therapist can help reduce the pain and help regain functional range of motion and strength.

Numbness and/or nerve sensitivity at the surgical site can develop post-mastectomy. Manual therapy can help restore sensation and relieve nerve pain. In severe cases, a chronic condition known as post-mastectomy pain syndrome may develop.  This is caused by scar tissue impinging on nerves. Physical therapy can be very effective at releasing scar tissue and reducing this nerve related pain.

Axillary node dissection can lead to a condition known as cording or axillary web syndrome.  Cording presents as a moderate to painful tightening, which appears as “cords” emanating from the armpit and extending down the arm. Cording significantly restricts range of motion and arm function. Manual therapy and therapeutic stretching helps to resolve this condition quickly.

Radiation treatment after mastectomy surgery can exacerbate posture and range of motion problems, causing fibrosis and skin tightness. Manual therapy can remediate these issues and may prevent them from ever becoming a problem.

The Benefits of Exercise and Physical Therapy post mastectomy treatment programs can differ greatly as seen above, but there are a few benefits that all patients can benefit from:

  • Improved shoulder range of motion
  • Improved shoulder strength
  • Improved functional mobility
  • Improved posture
  • Decreased pain at the surgical site
  • Decreased edema on the affected side
  • Improved sensation at the surgical site

Meeting with a physical therapist before surgery can help you feel more at ease and more confident in your overall recovery goals. It’s never too early to ask questions! To find a physical therapy clinic near you click here.

For more information on cancer related physical therapy programs click here:

    

 

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Back Pack Safety

Back Pack Safety 101

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Back Pack Safety
With summer coming to an end and the need for school supplies and backpacks returning, here are a few tips to keep in mind when shopping with your child. Continue below for back pack safety tips to make sure your kids don’t have any unnecessary back pain this year.

Size

  • Should Not Extend Above Shoulders
  • Should Rest In Contour Of Low Back (Not Sag Down Toward Buttocks)
  • Should Sit Evenly In Middle Of Back

Fit

  • Shoulder Straps Should Rest Comfortably On Shoulders And Underarms, With Arms Free To Move – Tighten Shoulder Straps To Achieve This Fit
  • Tighten Hip And Waist Straps To Hold Pack Near Body
  • Padded Straps Help Even Pressure Over The Shoulders

ThinkstockPhotos-78779211

Weight Of Pack

  • Should Never Exceed 15% Of The Child’s Weight To Avoid Excess Loads On The Spine

BackPack Weight Charts

Lifting Of Pack

  • Proper Lifting Is Done By Bending The Knees, Squatting To Pack Level, And Keeping Pack Close To Body To Lift First To Waist Level And Then Up To Shoulders

Carrying The Pack

  • Keep Both Shoulder Straps In Place And Pack Centered
  • Spinal Forces Increase With Distance From The Body’s Center

Posture

  • Uneven Stresses On The Spine Can Cause Muscle Imbalances. This Can Lead To Pain And Possibly Functional Scoliosis.

If your child does start to complain of constant back pain, talk to your pediatrician and make sure that it isn’t a more serious issue such as scoliosis.

Scoliosis is a medical condition in which the spine is curved either front to back or side to side and is often rotated to one side or the other. It can occur at birth (congenitally), develop over time having no obvious cause, but often seen related to posture and growth (idiopathically) or due to an injury or the other condition (secondarily), such as cerebral palsy or muscular dystrophy. The most common type is adolescent idiopathic scoliosis. It usually develops between the ages of 10 and 15, during periods of rapid growth. There are two kinds of curves, single or “C” curves and double or “S” curves. “C” curves are slightly more common than “S” curves. The curve can occur in the upper back (thoracic), lower back (lumbar), or a combination of both.

Strength for necessary upright postures of daily life is essential. Sometimes it cannot be maintained due to a “growth spurt,” fatigue from daily postural demands or poor postural habits common among adolescents. A physical therapist can analyze a patient’s history, habits and activities which may be contributing to their curvature and symptoms. Common findings include tightness and decreased motion and strength in the hips and pelvis, causing the lumbar spine to compensate with side bending and rotation. Treatment will include muscular re-educating techniques and manual techniques to restore motion, posture training, specific strengthening and home exercises.

Hot Weather Exercise Tips

Hot Weather Exercise Tips

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Hot Weather Exercise Tips

As the temperatures continue to rise, we have decided to put together a few hot weather exercise tips to consider while staying active and for staying hydrated through the summer.

Set your alarm: Sunrise is generally the coolest time of day, so get up and get out early. It may be more humid, but it is generally still hot at sunset because the ground radiates accumulated heat.

Hydrate: It is recommended to drink at least eight ounces of liquids prior to heading outside to exercise and 6-8 ounces of fluids every 15 minutes, switching between water and an electrolyte drink. Remember to drink plenty of fluids post-exercise to speed recovery.

  • Remember to drink water and other fluids throughout the day. Carry a water bottle with you or grab a drink each time you pass a water fountain.
  • Drink 16oz of fluid 2-3 hours before exercise
  • Drink an additional 10oz of fluid 10-20 minutes before exercise
  • Consume 20-40oz of fluid for every hour of exercise
  • Always have water available. Take a bottle to work, the gym or wherever you are headed, and remember to use it.
  • Drink up any time you are in the sun. Just being outside can lead to dehydration
  • Children and the elderly are more susceptible to dehydration
  • Finally don’t rely on thirst as a signal to drink water. Thirst is actually a sign that the body is under stress and by the time you feel thirsty, dehydration has already begun to set in. Other symptoms of dehydration include dry mouth, irritability, headache, weakness, dizziness, cramps, nausea, and fatigue. Even mild dehydration can lead to diminished performance, the elevation of core body temperature, and increased cardiovascular strain.

Acclimatize: It is advisable to gradually build up your tolerance for exercising in warmer conditions

Wear Technical Fabrics: Technical fabrics wick sweat from your body to keep you cool. Also, wear a visor to keep the sun out of your eyes, not a hat, which traps the heat.

Slow Down: For every 5-degree rise in temperature above 60 degrees F, slow down your activity intensity by 5%

Protect: Use sunscreen to protect your skin and prevent sunburn.

Be realistic: Do not overestimate your level of physical fitness; set realistic exercise goals.

What happens if I feel pain after a workout?

Keep in mind that even when you follow these hot weather exercise tips, some discomfort and muscle soreness is to be expected. If your pain does not resolve within a few days, that is when it’s time to ask for help. Your body may be able to accommodate your pain for a short period, but if left alone, you may begin to experience weakness, a lack of flexibility, and even additional injury if your body moves to avoid the pain by overcompensating with other muscle groups. The sooner you ask for help the better. During your physical therapy first visit, we will evaluate your injury and from there we can:

  • Alleviate pain
  • Correct improper movement patterns
  • Correct muscle imbalances through flexibility and strength training
  • Modify training when possible
  • Educate you about faulty or improper posture or body mechanics with training

physical therapy near me

Ways to get rid of stress

6 Easy Ways to Get Rid of Stress

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Ways to get rid of stress

Let’s face it, the COVID-19 pandemic has hit each of us differently. While some stress over making ends meet, essential workers are putting themselves at risk to help others. Parents are now trying to navigate homeschooling, while others are working through loneliness. Regardless of what you are experiencing, the result can lead to large amounts of stress.

So how do we beat this stress? We know the situation is temporary, the situation is changing daily, but what can we do NOW in the present to help keep our mental health strong? We’ve come up with a few ways to get rid of stress and put a bright spin on the day.

6 Easy Ways to Overcome Stress

1. Exercise
Exercise is great for so many reasons. You already know it’s good for you, but did you know that it also helps reduce stress? Exercise causes your body to release endorphins, helps clear the mind, and can improve the quality of your sleep.

2. Promote Sleep
Stress can cause you to lose sleep. Lack of sleep is also a key cause of stress. This cycle causes the body to get out of whack and only gets worse with time. Reduce your afternoon caffeine intake, spend time each day exercising, and try turning the TV off early. Instead of watching the news or binge-watching a new show, read a book.

3. Take Deep Breaths
“Take a deep breath” is not a cliché. For an easy 3-5 minute exercise, sit up in a chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest. Deep breathing oxygenates your blood, helps center your body, and clears your mind, while shallow breathing may cause stress.

4. Face Time or Zoom a Family Member or Friend
Combat stress and/or loneliness by calling a friend or family member to spend time with. Schedule calls or group chats and have them on your calendar as something to look forward to.

5. Eat Right
Eating healthy foods is a great way to get rid of stress. Avoid sugary, fatty snack foods as a pick-me-up. Fruits and vegetables are always a good option. Fish with high levels of omega-3 fatty acids have also been known to reduce the symptoms of stress.

6. Listen to Music
When you feel overwhelmed take a break and listen to relaxing classical music. Playing calm music has a positive effect on the brain and body. It can lower blood pressure and reduce cortisol, a hormone linked to stress.

PTandMe works closely with physical and occupational therapy clinics around the country. If you need help with an exercise program or are experiencing pain, please find the help you need to start feeling better today.

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office ergonomics

The Ergonomic Workstation

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Having an ergonomic workstation means that your desk and the things on it are arranged in such a way, that they prevent injury and are well within reach and use. An ergonomic workstation also promotes good posture. Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. An ergonomically designed workstation promotes good posture and helps to:

  • Keep bones and joints in the correct alignment so that muscles are being used properly.
  • Help decrease the abnormal wearing of joint surfaces that could result in arthritis.
  • Decrease the stress on the ligaments holding the joints of the spine together.
  • Prevent the spine from becoming fixed in abnormal positions.
  • Counter fatigue because muscles are being used more efficiently, allowing the body to use less energy.
  • Prevent strain or overuse problems.
  • Avert backache and muscular pain.

Proper ergonomics plays an instrumental role in how effectively you accomplish work and will help prevent suffering from work-related injuries due to strain and overuse. In the diagram below you will find both sitting and standing workstation recommendations to achieve a proper ergonomic workstation.

seated ergonomic workstation

SITTING: Body position guidelines

  • Lower back supported by a lumbar curve
  • Bottom & Thighs distributed pressure
  • ARMS minimal bend at the wrist
  • The area behind the knee not touching the seat
  • Feet flat on the floor or on a footrest
  • Wrists and hands do not rest on sharp or hard edges
  • The telephone should be used with your head upright (not bent) and your shoulders relaxed (not elevated)

 

Standing Ergonomics

STANDING: Working Guidelines

  • Precision Work – above elbow height
  • Light Work – just below elbow height
  • Heavy Work – 4-6 inches below elbow height

Physical and occupational therapists have experience working with patients to improve posture and ergonomics. Some clinics have therapists that go into the workplace and arrange a patient’s workplace, making it ergonomically efficient. For more information or to find a therapist near you

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Can Knee Pain Cause Low Back Pain

Can Knee Pain Cause Low Back Pain?

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Can Knee Pain Cause Low Back Pain

Knee osteoarthritis remains a significant problem among US adults 60 years and older. A recent study suggests knee arthritis rates as high as 37 % with women showing higher rates vs men (42% vs 31%) and higher rates among those with significant weight problems.

As a result, many of these patients opt for a total knee replacement. However, patients often suffer from pain and have difficulty walking for many years before deciding to proceed with such surgery. Living with pain for an extended period typically causes changes in how a patient walks in an attempt to relieve the pain associated with knee arthritis. Sometimes this is even done subconsciously, but it can lead to additional problems, such as low back pain (LBP). An example of how knee pain can cause low back pain would be a knee flexed position that leads to a patient leaning forward when walking. This changes at the pelvis and contributes to low back pain.

Physical Therapy Can Help Your Low Back and Knee Pain

When a patient seeks help from a physician complaining of low back pain, they are commonly referred to a physical therapist for treatment. In treating these patients, physical therapists will provide a complete and individualized assessment of the causes of low back pain, which may include a thorough biomechanical evaluation and gait assessment. Patients that go to physical therapy with knee arthritis/osteoarthritis have likely developed a permanent knee bent posture (osteoarthritis patients almost always keep their knee bent at 10 degrees or more to relieve pressure or to prevent the sheering force on the knee).

Even though back pain and knee arthritis are significant problems there is a solution. Through aggressive physical therapy that is aimed at restoring normal gait patterns, spinal mobility, and conditioning, patients have had significant relief of back pain and are prepared for successful rehabilitation following a total knee replacement. By eliminating the knee bent position before surgery and normalizing gait patterns patients can exercise more effectively, improve cardiovascular conditioning and reduce the energy cost associated with changes in how they walk all while reducing back pain.

If you believe your knee pain is causing your back pain, you may benefit from physical therapy.  Through years of experience, we have seen that comprehensive manual therapy, aimed at restoring normal walking patterns in low back pain patients considering a total knee replacement, can result in a significantly easier recovery of normal function during post-operative rehab.

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Provided by the therapists at Life Fitness Physical Therapy – MD
www.lifefitnesspt.com

Avoid common baseball injuries

10 Ways To Avoid Common Baseball Injuries

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Avoid common baseball injuries

According to an article published by the Journal of Athletic Training, youth baseball players reported throwing-arm pain 74% of the time. They also reported that UCL reconstructions between 2003 and 2014 increased 343%, with 56.6% in those aged 15 to 19 years. With the increase injuries related to the pitching athlete, we wanted to take a minute and focus on what you can do to help prevent common baseball injuries from happening to your athlete.

WHAT ARE COMMON BASEBALL INJURIES?

  • The most common baseball injuries include mild soft tissue injuries, such as muscle pulls (strains), ligament injuries (sprains), cuts, and contusions (bruises).
  • Although baseball is a non-contact sport, most serious injuries are due to contact — either with a ball, bat, or another player.
  • The repetitive nature of the sport can also cause overuse injuries to the shoulder and elbow.

.

WHAT CAN YOU DO TO PREPARE FOR THE SEASON?

  • Physical exam. A pre-season physical exam is important for both younger and older players. The goal is to prevent injuries and illnesses by identifying any potential medical problems. These may include asthma, allergies, heart, or orthopedic conditions.
    Warm-up and stretch. Always take time to warm up and stretch.
  • Warm-up with some easy calisthenics, such as jumping jacks. Continue with walking or light running, such as running the bases.
  • Gentle stretching, in particular your back, hamstrings, and shoulders, can be helpful. Your team coach or athletic trainer may provide a stretching program.

.

10 WAYS TO AVOID COMMON BASEBALL INJURIES

ASMI GUIDELINES TO HELP PROTECT PITCHERS FROM SHOULDER AND ELBOW INJURIES:

Pitching

.

1. Don’t throw too much:
Daily, weekly and annual overuse is the greatest risk to a pitcher’s arm health. Numerous studies have shown that pitchers who throw more pitches per game and those who do not adequately rest between appearances are at an elevated risk of injury. While medical research does not identify optimal pitch counts, pitch count programs have been shown to reduce the risk of shoulder and elbow injury in Little League Baseball by as much as 50% (Little League, 2011). The most important thing is to set limits for a pitcher and stick with them throughout the season.

2. Don’t pitch through arm fatigue:
Individuals are 36 times more likely to develop shoulder and elbow injuries when routinely pitching with arm fatigue.

3. Don’t pitch more than 100 innings per year:
If an athlete throws over 100 innings they are 3.5 times more likely to be injured than those who did not exceed 100 innings pitched.

4. Don’t throw more than 8 months per year:
Athletes who throw > 8 months per year are 5 times as likely to suffer an injury requiring surgery of the elbow or shoulder. Pitchers should refrain from throwing for at least 2-3 months per year and avoid competitive pitching for at least 4 months per year.

5. Don’t pitch on consecutive days:
Pitchers who pitch on consecutive days have more than 2.5 times greater risk of experiencing arm pain.

6. Don’t play catcher following pitching:
If the player catches the following pitching they are 2.7 times more likely to suffer a major arm injury.

7. Don’t play on multiple teams at the same time:
There is an increased risk of injury due to the difficulty in monitoring pitch limits and rest time. If the player is on multiple teams, make meticulous efforts to keep track of the number of pitches thrown to allow adequate rest.

8. Don’t forget the shoulder in strength and conditioning programs:
Numerous studies have shown that deficits in upper extremity strength and mobility are strongly correlated to serious arm injuries. Shoulder and forearm strengthening exercises can build strength, endurance and motor control which can prevent injury.

9. Be cautious with throwing curveballs and sliders:
While existing research has not consistently shown a strong connection between the curveball and injuries, Yang et al., found that amateur pitchers who threw curveballs were 1.6 times more likely to experience arm pain while pitching and Lyman et al, found that youth pitchers who throw sliders are 86% more likely to experience elbow pain.

10. Be cautious with the radar gun:
Radar guns do not directly cause harm to a pitcher, however, the gun may cause the pitcher to throw beyond their normal comfort level. This could create an arm strain.

Don’t redshirt this season. Physical therapists can work with athletes to make sure certain muscle groups can accommodate the strain and movements necessary to perform well in your sport. Be proactive and work towards a great season with PT!

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