What Can Our High School Baseball Players Do to Maintain Their Arm Health During the Isolation Period?

By Stephanie Davey, MEd, ATC, PES
Athletic Trainer
MUSC Health Sports Medicine

Most of our high school spring sports were just about to kick into high gear before the shut down, so most baseball players arms’ should still feel pretty good.  Whether your high school season ends up canceled or not, it’s important to maintain your arm health during this time.  You’ll either be lucky enough to have part of a season, or you’ll be going into your summer travel ball. 

If you’re already follow a good arm care program, continue to follow it.  Find a band and keep going with your prescribed exercises and follow your coaches’ directions on throwing.  Obviously, maintaining proper social distancing when throwing!

If you don’t have a good arm care program, there are a few things to focus on to make sure your arm is ready once we restart sports.

  • Continue to throw.  Focus on your mechanics.  Now is not necessarily the time to work on adding velocity but throw enough to maintain the arm strength you had a the start of the season.
  • If you haven’t started an arm strengthening program, the Throwers 10 is a safe way to start.  You’ll need a band and light weights.  The program can be found on many websites.
  • Work on hip and spine mobility.  Mobility through your hips and spine is key in arm performance and health.  Dynamic stretching and soft tissue mobilization using a foam roller or balls are two ways to achieve this.
  • Increase your core strength.  Likely, no one ever suffered an injury from having a strong core.  If you’re lacking in that area, use this time to fix it.  This doesn’t mean, doing thousands of sit ups.  Plank variations, single leg exercises, over head squats are just a few ways to improve core strength.
  • Be safe and follow precautions.  With the exception of throwing, you can do all these suggestions alone.  If you need help, contact your athletic trainer or coach.  There are plenty of virtual options to use.

We have no idea when we’ll be returning to sports, but there is no reason you can’t be physically ready to go when the time comes.