Here we outline some top tips for preventing throwing injuries.
Strength
The strength of the shoulder joint and shoulder girdle as a whole is important in avoiding shoulder injuries when throwing. All shoulder, chest and back muscles should be strengthened in their respective groups, but should also be strengthened together as a unit, as this is how they work whilst throwing. Exercises using medicine balls are great for increasing players throwing strength. The muscles should also be strengthened eccentrically (a contraction where the muscle lengthens to control a movement) as eccentric contraction occurs when decelerating the arm during follow-through. Catching medicine balls in various ways and the use of resistance bands are excellent for this.
Flexibility
The flexibility of the upper limb muscles can be important in avoiding injury. The shoulder must pass through a full range of motion when throwing and so being flexible will help with being an efficient thrower. The more efficient the throw, the less chance of injury.
Warm-up
Warming the arm, shoulder girdle, chest and back is important before beginning a throwing session. A cardio warm-up should be performed to increase core body temperature and heart rate. This should be followed by active stretches for the upper limb, such as shoulder circles and shrugs. Always start with the smallest movement and gradually increase the range as the muscles warm-up and increase in elasticity. Static stretches for the shoulder, upper back and chest can also be used. Once a warm-up is completed, do not go full out on your first throw! Start with low effort throws with an emphasis on technique.
