Softball Training - Shoulder Injuries in Softball
I received the following email from one of our subscribers:
"Marc,
Quick question please:
Have you noticed an excess number of shoulder injuries and shoulder surgeries?
I was in OKC to watch the WCWS (4th year attending) and talked with another coach from Mississippi that told me he sees the same thing. An awful lot of players with shoulder injuries.
If so, what do you attribute to this? 50+ weeks a year work and overuse?? Improper stretching along with improper throwing mechanics?
One thing is for sure, this needs to be addressed at a national level and coaches need to be educated to ensure our young female athletes are not damaging their shoulders and requiring surgery as an expected part of playing softball!
I did like the note ref Jaeger's Long Toss, Arm Circles and J Bands warmups before throwing. I'll have to get quite a few coaches to tell me they are already using
this type warmup before throwing, as I'm sure my coaches will be reluctant to change unless its well known in the community.
Jim"
Here is my answer:
Yes, there is an increase in the number of shoulder injuries in our sport.
It is due to many factors:
1) Uni-dimensional athlete
The modern day softball player isn't an athlete anymore; she is just a good softball player. By that I mean that nowadays, kids specializes in one sport (softball) too
early and don't participate in other sports. This results in poor overall athletic development, muscular imbalances and overuse of certain muscles (throwing) because of
repetitive use.
2) Improper throwing mechanics
We don't spend enough time reinforcing proper throwing mechanics and many kids end up overcompensating with other muscles which create problems over time.
3) Improper conditioning
Lack of stability, flexibility, and strength in certain muscles will cause problems and lead to overuse injuries. The shoulder is an especially complex and fragile joint.
4) Improper warm-up
A simple small tear one time because of a poor or rushed warm-up is enough to lead to a major should overuse injury that will last months and even longer. The warm-up is
absolutely crucial.
5) Overuse
If you do too much softball without ever giving your body a break, eventually it will break down.
So, what do you need to do to prevent shoulder injuries?
1) Ensure proper overall athletic development
2) Give your break a rest
3) Always warm-up thoroughly, especially the shoulder
4) Fix and optimize throwing mechanics
5) Use shoulder injury prevention exercises
6) Pay attention to any sign or symptoms of shoulder
injuries and seek medical attention early
7) Never ever play through shoulder pain
Looking after your shoulder is one of the most important thing you can do to ensure a long career in this sport.
Who loves ya? 
Coach Marc
"Your Softball Peak Performance Coach"
If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Share This Post With Others!
Comments on Softball Training - Shoulder Injuries in Softball »
My daughter injured her shoulder in an early fall travel ball practice. It was her first practice with that team, it was a 3 hour practice and she did outfield drills for over two hours. The coach kept her in outfield play for months and criticized her for her lack of ball control while it healed. He was told several times that her shoulder hurt, but he didn't alter his actions. I really wish coaches would pay more attention. There are reasons for things like pitch counts for the boys, outfield throws can be just as stressful, especially drills where they are throwing again and again
Shoulder injuries are one of the most annoying injuries.
so what shoulder warm ups do you recommend?
As a former surgical tech, & trainer, I can submit that it would be worth it to have her see a reputable sports physician. Nor would I let her take motrin, or other anti-inflamatories - these 'can' reduce inflmation, but tend to give the patient a false sense of healing.
(let her body talk to her)
I destroyed my shoulder on a 2,000 lb bomb, and I'm still fighitng to get it back because of a mis-diagnosis and very 'average' P.T.
A bad shoulder, if properly untreated may plague here throughout her life. Sister, it's only softball. I know a gal who can't hold her baby with an arm that had been injured in softball. (her coach & dad were obsessed with the team's success)
My suggestion is to get some of the rubber bands that increase in resistance. (I have 4 colors - w/ varying degrees of stiffness)
She can warm up her shoulder even in the car or find a door handle to loop the band on.
I would NOT suggest range-of-motion until the pain subsides. Merely slow, repetitive exercises w/ light resistance 3 times/week.
If the $$ is available; I'd also suggest a Bowflex w/ Spiralflex - she can do many PT / strengthening exercises w/ it. And it's smoother that the ones w/ power rods. I have one and we all love it!
Blessings.