Thrown out arm playing softball.?

Question

I believe I threw out my are playing softball, I have a pain like I strained/pulled my bicep. I'm assuming rest will help, but how can I prevent this from happening again? (Strengthing, stretching, etc) Also, anyone know an exercise to get a stronger throwing arm?

Answer 1

There are several ways to prevent injuries like this in the furture:

1. Strength training: the stronger your arm, shoulder, back, and core are the less likely you are to hurt yourself. 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/pitching_workouts/tubing_program.swf

It is important to work the back and core (abs and lowerback) as well, these muscles are used in decelerating your arm after throwing. If they are neglected you could pull something in your back or arm. And be sure to work opposing muscles evenly. If you're working your biceps, work the triceps equally. If you're work your back, work the chest equally. If you don't work opposining muscles one group can get stronger than the other and will lead to more pulls.

2. Stretching and warming up: Stretching is extremely important before you start throwing. Stretch all the muslces in your arms and shoulders, as well as your back and core.

Warming up is vital. Recent studies are showing that extensive stretching does nothing if the muscles aren't properly warmed up. Stretching without warming up correctly actually causes the muscles to tighten up more than before they were stretched. Be sure you get a good jog in before you start stretching, 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.

3. Post-game: After a game it is important to get another good jog in. This will increase blood flow again 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.

If your arm is currently injured, get plenty of rest and start back very lightly. If you encouter any pain, back off and rest more. Ice while resting.

I had a lot of arm problems in high school, but when I started using this routine in college I never had problems again.

Answer 2

There are many things that you can do to help build up your arm strength... Go out and get a resistance band and do some arm excersises. You can tie the band to the fence and keep your elbow close to you hip and bring your arm across the front of your body. You can also simulate your throwing motion. I always warm up using a weighted ball (!.e. Cannon ball) this will allow your self to do some soft toss until your arm is ready for throwing. Good luck in your recovery!

Answer 3

I know how you feel there is no other pain like that.I have thrown my arm out, rest will help the most do not try to throw to soon as this will only aggravate it ,luckily it has been awhile since my arm has hurt like that,before the game I use asper cream on my bicep area as this seems to help loosen up my muscles then I try to warm up slowly just tossing till I feel my arm is ok.

Answer 4

I have to wear an elbow brace on my throwing arm but have gotten used to it. My shoulder hurt very bad last year but I'm hoping the pain is gone, since I rested the whole fall. The best thing is just to stretch as much as possible.

Answer 5

The best thing that you can do before you play is to stretch your self out. Stretching out helps to prevent injuries. But make sure to stretch out your legs as well as your arms so that you don't end up with a hamstring injury or any injuries of the sort.