C OMMON SHOULDER INJURIES :
•
Tendinopathy
•
Impingement
•
Labrum injuries
•
Instability
Where should I go if I suspect a shoulder injury? •
•
•
When are you at risk for a shoulder injury: •
Poor mechanics
•
Overuse
•
Too much shoulder flexibility
•
Poor strength or stability
Physical therapist (PT): No referral from a physician is needed to make an appointment in many states, including NC and SC. The PT will evaluate you and create a personalized treatment plan. Physician: Your family physician or an orthopedic specialist are options. They can evaluate and provide any imaging needed. They will likely refer you to PT or you can ask what local PT practice they suggest for rehabilitation. School athletic trainer: They can provide an on-field evaluation to see if you may need further treatment by a PT or physician.
S HOULDER C ARE I NFORMATION FOR S OFTBALL / B ASEBALL P LAYERS
S IEARA B ISHOP , SPT Sieara Bishop, SPT Email: sieara_bishop@med.unc.edu
Shoulder Care Program This program is designed based on the most current literature for overhead athletes. It focuses on stretching, strengthening, and providing stabilization to the shoulder and core in order to prevent injuries. Email sieara_bishop@med.unc.edu for program in full detail.
W HEN TO USE THE PROGRAM ?
T HIS
SHOULDER CARE PROGRAM IS DESIGNED TO BE USED AT ANY TIME , EITHER IN - SEASON OR OUT , BY A HEALTHY ATHLETE WITHOUT SHOULDER PAIN . RESEARCH SUGGESTS A YEAR - ROUND CONDITIONING PROGRAM SUCH AS THIS SHOULD BE USED TO PREVENT INJURIES .
IT
W HY USE THIS PROGRAM ?
PREPARES THE SHOULDER AND ITS SURROUNDING MUSCLES TO WITHSTAND INCREASINGLY LONG SEASONS AND PREVENT SHOULDER INJURIES . T HROWING VELOCITIES HAVE ALSO BEEN SHOWN TO INCREASE WITH EXERCISE PROGRAMS LIKE THIS ONE (W ILK ET AL , 2016).
T IPS FOR P REVENTING I NJURIES : •
• • • •
•
A LWAYS
WARM - UP BY STRETCHING , RUNNING , AND GRADUALLY THROWING F OLLOW PITCH COUNT GUIDELINES P LAY MANY SPORTS T AKE TIME OFF DURING THE OFF SEASON C OMMUNICATE TO COACHES / PARENTS ABOUT HOW YOUR ARM IS FEELING E MPHASIZE GOOD MECHANICS , ACCURACY , AND CONTROL
Pitch Count Guidelines: Baseball Maximum Pitch Counts:
Age
Pitches/Game
7-8
50
9-10
75
11-12
85
13-16
95
17-18
105
Baseball Pitch Type Recommendations:
Pitch
Age
Fastball
8±2
Change-up
10 ± 3
Slider
16 ± 2
Curveball
14 ± 2
Knuckleball
15 ± 3
Forkball
16 ± 2
Screwball
17 ± 2
Softball: Maximum Pitch Counts
Softball Maximum Pitch Counts:
Age
Pitches/Game
8-10
50
10-12
65
13-14
80
15-0ver
100
Important days of rest recommendations at: https://www.mlb.com/pitch-smart/pitchingguidelines/