Welcome to PT Peak Performance, a team blog of ORA physical and occupational therapists dedicated to our patients and friends who want to keep their life in forward motion. Meet ORA PT, Jake Tegeler, who shares his life passion for baseball and physical therapy.
I have played and loved baseball most of my life. Now, as a Physical Therapist for ORA Orthopedics, I work with players and patients in their return to the diamond after injury or surgery. It’s always my goal to help them reach their full potential both on and off the field.
I see athletes of all ages, from Little Leaguers to collegiate and professional players. But I’ve also seen what overuse, overtraining, specialization, and poor conditioning can do to a player’s love of the game.
As I explored in my previous blog on throwing injuries, at ORA Physical Therapy, we see rotator cuff strains, shoulder impingement, scapular bursitis, and elbow inflammation.
A younger athlete’s bones are softer and more susceptible to injury. With overuse, the muscle can affect the growth plate and cause issues later such as a decrease in bone quality or they can become susceptible chronic pain as they grow into adulthood.
We also see similar injuries in high school players.
These athletes need to focus on strength training and get their bodies stronger, so with increased velocity and increased number of innings it’s important they develop core and leg strength to stay healthy.
To help prevent injuries common to baseball, I recommend the following exercises that are designed to enhance the shoulder’s strength, stability, and flexibility. They are essential for effective performance and injury prevention in baseball.
Jake Tegeler, ORA Physical Therapy
Incorporating them into a training regimen can help players maintain optimal shoulder health throughout the season. Always ensure proper form and consider consulting a coach or trainer for personalized guidance.
Baseball Training Regimen to Help Prevent Injury
Shoulder External Rotation with Resistance Band
- Attach a resistance band to a stable object.
- Stand sideways, holding the band with the arm farthest from the anchor.
- Keep your elbow at your side and rotate your arm outward.
- Focus: Strengthens rotator cuff muscles.
- Progression: Position arm in 90/90 position to perform exercise
Shoulder Internal Rotation with Resistance Band
- Use the same setup as the external rotation but face the opposite direction.
- Pull the band towards your body while keeping your elbow at your side.
- Focus: Strengthens the subscapularis for shoulder stability.
- Progression: Position arm in 90/90 position to perform exercise
Scapular Push-Ups
- Get into a push-up position.
- Without bending your elbows, squeeze your shoulder blades together and then push them apart.
- Focus: Strengthens the serratus anterior, enhancing scapular stability.
Wall Angels
- Stand with your back against a wall, arms in a ‘W’ position.
- Slide your arms up to a ‘Y’ position while keeping your back and arms in contact with the wall.
- Focus: Improves shoulder mobility and flexibility, critical for a full throwing range.
Sleeper Stretch
- Lie on your side with the bottom arm extended in front of you.
- Use your top hand to gently push down on the wrist of the bottom arm to stretch the shoulder.
- Focus: Increases flexibility in the rotator cuff, preventing tightness.
Y-T-W-I Raises
- Lie face down on a bench or stability ball.
- Raise your arms in a ‘Y’ position, then a ‘T’ position, followed by a ‘W’ position, and finally an ‘I’ position.
- Focus: Strengthens scapular stabilizers and improves shoulder mechanics.
Six Throwing Pain Symptoms to Discuss with a Physician
A baseball player should seek medical attention for shoulder pain in several key situations:
- If the pain persists for more than a few days without improvement, it’s crucial to consult a medical professional. Severe pain that limits daily activities or baseball-specific movements also warrants evaluation.
- You see noticeable swelling, warmth, or redness around the shoulder joint can indicate an underlying injury that needs assessment.
- If there’s a significant loss of range of motion or weakness in the shoulder or arm—especially when trying to throw or lift—it may signal a rotator cuff injury or other serious issues.
- Numbness, tingling, or radiating pain down the arm, may indicate nerve involvement.
- Auditory symptoms like clicking or popping during movement, along with a history of previous injuries, should not be ignored either.
- Shoulder pain disrupts sleep or impacts performance, making it difficult to throw or swing effectively, it’s essential to evaluate the problem.
In any of these above scenarios, seek a healthcare professional such as sports physicians, orthopedic specialists, physical therapists, or athletic trainers is advisable. Early intervention can help prevent more serious injuries and ensure a quicker return to play. Let’s play ball!
To learn more, visit ORA’s Physical Therapy Throwing Program.
