The Essential Guide to Arm Care for Pitchers

In the world of baseball, arm care is a hot topic, especially for pitchers. Keeping your arm healthy is crucial to a successful career on the mound, and understanding how to incorporate proper arm care into your routine can make all the difference. Here’s a breakdown of what arm care entails, when to do it, and effective techniques you can use.

Why Is Arm Care Important?

Arm care is fundamentally about one goal: keeping your arm healthy. With the increasing risk of injuries like Tommy John surgery (TJ), it’s vital for pitchers to prioritize arm care. Taking care of your arm can help ensure you stay in the game and avoid career-threatening injuries.

When Should You Do Arm Care?

There are two main approaches to arm care: post-game routines and off-day exercises. Both are essential for maintaining arm health.

Post-Game Arm Care

After a game, your arm care routine should be straightforward. Typically, your coach may have you do some light running or band work right after the game. It’s best to focus on sprints rather than long-distance running to flush out any lactic acid built up during the game.

In addition to sprints, consider integrating light band exercises into your routine. Exercises such as pull-aparts and no-money drills are excellent choices for post-game arm care. You can also use light weights, preferably not exceeding 2 pounds, for exercises like “jobs” with baseballs. These exercises can help maintain muscle activity and prevent stiffness.

If you have access to a trampoline, try incorporating plyometric drills like drop catches or trampoline throws with plyo balls to further engage your arm.

Off-Day Arm Care

On your off days, you have more flexibility to include a comprehensive arm care routine. This routine may integrate into your lifting session or practice. One key component of off-day arm care is soft tissue work. You can use a foam roller, lacrosse ball, or other specialized tools to relieve muscle soreness and tension. This is particularly beneficial for areas that may feel tight after pitching, such as your shoulders, elbows, or back.

Your band work on off days can mirror your regular routine, allowing you to keep your arm strong and loose. Consider including light exercises such as reverse throws or pivot pick-offs. It’s crucial to pay attention to how your arm feels and adjust your routine accordingly. If you’re just starting out and unsure what works best for you, use this time to experiment with different exercises and find what feels right.

Essential Tools for Arm Care

When it comes to arm care, having the right tools can enhance your routine. One recommended tool is a body blade. This device may look peculiar, but it’s incredibly effective for improving blood flow and shoulder stability. Incorporating it into your off-day routine can yield great benefits for your arm health.

Conclusion

Arm care should be an integral part of every pitcher's routine, both post-game and on off days. By prioritizing your arm health with these exercises and tools, you’ll be better equipped to avoid injuries and sustain your performance throughout the season. Experiment with different techniques to find what works best for you, and don’t hesitate to consult with your coach or trainers for additional guidance.

Thanks for tuning in! If you found this post helpful, share it with your teammates and fellow pitchers to help them elevate their arm care game. Stay healthy and see you on the mound!