With baseball season around the corner, pitchers across the Shoals are warming up and preparing to take the mound. Whether you’re a college standout, a high school hopeful, or a weekend warrior, keeping your shoulder healthy is crucial to your success and longevity in the sport. Our fellowship-trained sports medicine physicians, including Jeff Hovater, DO, are here to help you stay in the game.
Dr. Hovater, the team physician for the University of North Alabama (UNA) Lions, brings extensive experience treating athletes at every level. “Your shoulder is your greatest asset as a pitcher,” says Dr. Hovater. “Proper preparation, technique, and recovery can make all the difference in preventing injuries and maximizing performance.”
Here are Dr. Hovater’s top tips to keep your shoulder in peak condition this season:
1. Warm Up the Right Way
A proper warm-up is essential to prepare your shoulder and entire body for the demands of pitching. Dr. Hovater recommends starting with dynamic stretches and light cardio to increase blood flow. Follow this with shoulder-specific exercises like arm circles and resistance band work to activate and stabilize the muscles.
2. Don’t Skip Strength Training
“A strong shoulder is a resilient shoulder,” says Dr. Hovater. Strengthening the rotator cuff and surrounding muscles can reduce the risk of injury. Incorporate exercises like internal and external rotations, scapular retractions, and dumbbell raises into your routine. Always use proper form to avoid strain.
3. Watch Your Pitch Count
Overuse is one of the leading causes of shoulder injuries in pitchers. Monitor your pitch count closely and give your shoulder adequate rest between outings. Dr. Hovater emphasizes the importance of adhering to age-appropriate pitch count guidelines, especially for younger athletes.
Additionally, he suggests limiting maximum pitching velocity, as excessive velocity is a leading cause of UCL injuries, commonly known as “Tommy John” surgery. Managing effort levels and focusing on control can help preserve long-term arm health.
4. Perfect Your Mechanics
Improper throwing mechanics put undue stress on the shoulder. Consider working with a coach or sports medicine specialist to ensure your form is efficient and safe. Dr. Hovater notes, “Small adjustments in your technique can prevent big problems down the road.”
5. Prioritize Recovery
Rest and recovery are just as important as training. After a game or practice, take time to cool down with light stretching and icing your shoulder if needed. Dr. Hovater also suggests incorporating rest days into your weekly schedule to allow your body to heal and recharge.
6. Listen to Your Body
“Pain is your body’s way of telling you something isn’t right,” says Dr. Hovater. Don’t ignore lingering discomfort or push through pain. Addressing issues early can prevent more serious injuries and keep you in the game longer.
Parents and coaches should also be on the same page, ensuring they listen to the athlete’s body and not push them beyond their limits. Open communication between all parties can help prevent unnecessary injuries.
At NABJC, we recognize the dedication and challenges that come with being an athlete. Our expert team provides the same high-quality care trusted by UNA athletes, ensuring you receive the support you need to recover, perform, and excel in your sport.
Stay Ahead of the Game with NABJC
For over three decades, NABJC has been the Shoals’ trusted partner for orthopedic and sports medicine care. From advanced diagnostics to cutting-edge treatments, we’re here to help you stay strong, healthy, and competitive.
