Softball Injury Prevention Screenings
Here at Tactic Recovery, we want to see young softball players shine on the field, injury-free. Unfortunately, with increased early sport specialization and associated increased training volume and demands, we are seeing not only higher injury rates in youth athletes but more SEVERE injuries that require rehab.
Currently, 50-60% of all softball injuries are overuse-related injuries and ~20% are acute injuries (commonly strains and sprains). Both overuse and acute injuries are commonly associated with improper mechanics, poor coordination, muscle imbalances, and mobility deficits. That's why we believe injury prevention screenings and programming are a critical element in any young athlete's training regimen. The areas assessed include leg, shoulder, and core stability along with shoulder, ankle, hip, and thoracic mobility . Deficits in these areas are not only associated with increased injury risk but also decreased sport performance (bat speed, pitch speed, leg drive, etc).
While injury prevention programming may seem like an additional time and financial expense, the potential costs of neglecting them are far greater. Here's why:
Medical bills and lost playing time: Injuries can lead to significant medical expenses, physical therapy costs, and time missed from practices and games. A simple screening can help identify and address potential issues before they escalate into major injuries.
Loss of confidence and motivation: Injuries can take a toll on a young athlete's confidence and motivation. By preventing them, you can help your child maintain their enthusiasm and enjoyment of the sport.
Long-term impact on development: Serious injuries can have long-term consequences for a young athlete's physical development. Early intervention can prevent these issues.
Let’s put out injury fires before they start and work towards optimizing performance on the diamond!
Please see below areas for possible improvement and associated exercise recommendations. For example, if you need to work on shoulder stability and hip mobility, perform the exercises in those categories. If you want to challenge yourself and do extra homework, feel free to add exercises from other categories. Mobility exercises can be performed multiple times per day. Stability exercises can also be performed multiple times per day or multiple times per week, depending on challenge, athlete fatigue, in-season vs offseason, and practice schedule. Please spend ~5min warming up before performing stability exercises. If you experience pain during any exercise, STOP that exercise and please contact me or another other medical profession for further guidance.
Most Common Contributing Factors
Stability Deficits
Hip Stability & Weak Glutes (3-4 sets of 6-10 reps)
Single Leg Box Squat: *try to TAP box/chair/stool instead of sit*
Start with an easier box/chair height for first set as a warm up, then continue to make box/chair height shorter to increase challenge as you move through sets 2-4. We want sets 3 and 4 to be challenging. Think about pushing knee out to your pinky toe/outside of foot. Do not allow your knee to dive inwards towards your big toe/inside of foot.
Start with body weight only and ensure no arching or extending of the back. Core should stay engaged and movement isolated at the hips. Build up intensity and load with dumbbell, kettlebells, or barbell with weight on the hips.
Start with body weight only on 12-18” step. Think about pushing knee out to your pinky toe/outside of foot. Do not allow your knee to dive inwards towards your big toe/inside of foot. Once you can do these with good form, add weight and/or increase height of box.
Lumbopelvic (core) Stability
Lateral KB Drag in Quadruped: 3x6-8ea hand
Focus on having active shoulders at all times, constant pressing through your hands into the ground. Low back should stay flat-no arching. Keep ribcage tucked down, core engaged, squeeze your bottom/glutes.
Kneeling Chop: 3x8ea direction (slow and controlled reps-the slower the better)
I prefer the banded option above but free weights can also be used. Use a light weight, backpack, or duffle bag (4-8lbs depending on your size/strength). Low Back should stay flat and still-no arching. Keep ribcage tucked down, core engaged, squeeze your bottom/glutes.
Single Arm Front Rack March: 3x30”ea arm
GO SLOWER than the video. Focus on slow and controlled marches. You can incorporate actively marching forward. Back should stay flat. Do not allow back to round/dip down. Keep ribcage tucked down, core engaged, squeeze your bottom/glutes.
Shoulder and Scapular Stability
Quadruped Shoulder Tap: 3x10ea hand (total of 20 per set)
Focus on having active shoulders at all times, constant pressing through your hands into the ground. Back should stay flat. Do not allow back to round/dip down. Keep ribcage tucked down, core engaged, squeeze your bottom/glutes.
Reverse Inchworm: 3x5-8
Shoulder Rotation: 3x5-8ea hand
Focus on having active shoulders at all times, constant pressing through your hand into the ground. Stop when your arms and body make a straight line. Do not go beyond a straight line.
Banded Goal Post to Overhead Press: 3x5-8ea
Avoid shrugging shoulders. Resistance should light/medium to medium to ensure proper form. Keep core braced in kneeling position.
Mobility Deficits
Ankle Dorsiflexion
Kneeling Ankle Dorsiflexion Mobilization: 2x10 w/ 10” HOLD
Thoracic Spine Extension & Rotation
World’s Greatest Stretch: 3x5 ea direction/leg
Half Kneeling Thoracic Rotation at Wall: 2x10ea direction
Do NOT use low back for the motion. Think about keeping ribcage tucked down, core engaged, squeeze your bottom/glutes, and only allow motion from your upper back (thoracic spine).
Shoulder Internal Rotation (Posterior Capsule)
Reverse Inchworm: 3x5 (3 sets of 5 reps)
Shoulder Rotation in Tall Plank: 3x8-12 (3 sets of 8-12 reps depending on challenge)
Posterior Rotator Cuff Soft Tissue Release with Ball: 3’ timer spending 30”to 1’ per tender/tight area. The video shows examples of different releases once you find a tight/tender area.
Hip Internal Rotation
Shin Box or Hip 90/90: 10x10”Hold
Hand Heel Rock: 10x10”Hold
Although the prevalence of injuries among youth fast pitch softball players is a significant concern that warrants attention, we CAN mitigate these risks. By implementing evidence-based injury prevention measures, such as coaching on proper mechanics, injury prevention screenings and movement analysis, and strength and conditioning programs, we can work together to limit injury risk and promote the safety and well-being of our athletes.
At Tactic Recovery, we're passionate about empowering young athletes. We understand the importance of not only treating injuries; but helping prevent them. We prioritize quality over quantity, utilizing one-on-one care with residency and fellowship-trained orthopedic and sport specialty. Our injury prevention screenings are a proactive step towards keeping your young athlete healthy, on the field, and reaching their full potential. Don't wait for an injury to sideline their dreams. Schedule an appointment today for an in-depth movement analysis, full injury prevention programming, or sport and position-specific strength and conditioning programming, depending on your athlete’s goals. Let’s put out those injury fires NOW!
-Dr. Megan Eikenhorst, PT, DPT, FAAOMPT
“Our mission at TACTIC RECOVERY is to help athletes and active adults stay active by optimizing movement, performance, and recovery with our physical therapy, wellness & performance, and recovery services. If you're ready to take a TACTICAL approach to your performance and recovery to get back to doing the things you love without pain or limitations, we'd love to help!”
To schedule an appointment, give us a call/text at 281-301-5447 or email us info@tacticrecovery.com.