Arm Care Basics for Throwers and Baseball Athletes

Keeping baseball athletes healthy, especially pitchers, requires a strategic approach to arm care. Here are foundational tips to help parents ensure their children stay strong and resilient through training and competitive seasons.

1. Keep It Simple

Many throwers are exposed to advanced exercises found online, which might not be suitable or effective for them. Basic, time-tested exercises, performed consistently and with varying intensity and volume, can be far more beneficial. This method ensures steady strength gains without overwhelming the athlete’s developing body.

2. Arm Care 2-3 Times Per Week

More isn’t always better when it comes to arm care. For athletes who are already engaged in regular training or competitive play, 2-3 arm care sessions per week are sufficient. Here's how a balanced arm care program might be structured:

• Day 1: Rotator Cuff Focus – Strengthening these muscles supports shoulder stability.

• Day 2: Scapular Work – Improving scapular control is vital for throwing mechanics.

• Day 3: Stability Drills – Stability work teaches muscles to coordinate under different conditions.

3. Forearm Work: Less Is More

Managing the workload on the forearm muscles is crucial for young athletes, particularly during the season when stress is high. Overloading the forearm can increase the risk of injuries. One targeted forearm exercise per arm care session, focusing on muscles that support the ulnar collateral ligament (UCL), such as the flexor carpi ulnaris (FCU) and flexor digitorum superficialis (FDS), is recommended.

Take the Next Step

Arm health is paramount for any young baseball athlete. If you’re a parent seeking more guidance on how to protect your child’s arm and prepare them for their next season, reach out today! Text "ARM" to 732-724-1381 to learn more about personalized arm care strategies.