How should I care for my arm after pitching, are there any best practices I should be aware of?
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After the game it is important to get a good jog in. This will increase blood flow and thereby get more blood to the tired muscles.Then hit the showers. In the shower turn the water heat up as high as you can stand it and rest your arm on the shower head, letting the water run down your arm. This will help get the lactic acid that has built up in your arm out.
After the shower, ice. Get ice on your bicep, tricep, and shoulder for at least 15-20 mins after your shower. If you wish to ice more, take a 20 min break before putting ice back on.
The next day throw lightly for about 10-20 mins, don't go over 90 ft.
The day after that throw a brief long toss session. A quick long toss session should take about 12 minutes.
1. Warm up by playing light catch
2. Throw at 60 feet for 4 minutes
3. Throw at 90 feet for 3 minutes
4. Throw at 130 feet for 2 minutes
5. Throw at 160 to 180 feet for 2 minutes
6. Cool down at 45 feet for 1 minute.
**Note**
What you do before your starts can be just as important as what you do after. Take your warm up for instance. If done properly a good warm up will not only help prevent injury, but will speed up recovery time as well.
Before you pitch start by getting in a good jog, enough to get the blood flowing and a little bit a sweat going. Then stretch. Then start warming up your arm. Do not rush your pregame warm ups. Start in close throwing lightly, then gradually working your way back further and further (you can use a weighted ball if you wish, but don't go over 60 ft. before switching back to a normal baseball). It may seem rediculous, but a pre-game warm up should take about 30 minutes.
Strength training will also help. The stronger your arm, shoulder, back, and core are the less likely you are to hurt yourself and the quicker you'll recover after pitching. Obviously most of your strength training will be done in the offseason, but there are some workouts that are really effective in-season and even between starts.
Theraband workouts are best for the shoulder, they allow you to work a wide range of motions without risk of injury.
http://www.thecompletepitcher.com/pitchi...
I had a lot of arm problems in high school, but when I started using these routines in college I never had problems again and my recovery times dropped dramatically.
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ICE! thats the single most important thing you can do. it stops inflamation. probably shouldn't throw too much the day after but do some long toss like 2 days after you pitch to get the muscle stretched out, but stretch out really good first. and i know it sounds stupid but run. it gets the circulation going and works the lactic acid out of your arm run about 10 polls a day, each day after you pitch. the more you run the faster you will be ready to throw again. it seriously does help. and another thing if you have an atheletic trainer at your school or know someone who could do the, get a rub down when you can. that helps out a lot. hope this helps email me if you need anything else.Stretch and ice. Don't work it too much the next day. There's not a whole lot to do other than that.
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Actually the best care occurs before you pitch. Engage in resistance exercises that build muscle tissue to protect your rotater cuff. It will also shorten your needed recovery time.After pitching regime should be similar to the following:
1. Stretch. This will reduce any lactic acid buildup (soreness).
2. Ice. For at least 20 minutes to reduce swelling/promote healing.
3. Take an anti-inflammatory (ibuprofen (motrin) or naproxen).
4. Rest and continue to ice periodically for the next 12-24 hours.
5. After 24-48 hours, heat and stretch prior to next workout/game
6. Ensure you incoporate strength building and stretching in your pitching workouts.
Good luck!
Don't ice. Throw as many pitches as you can. I know it's unorthodox, and goes against what everyone in the U.S. has been taught, but look at Daisuke Matsuzaka. Read this article, and decide for yourself. http://sportsillustrated.cnn.com/2007/wr...
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