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Prevent Overuse Baseball Injuries

[toggle title=”Tips” open=yes]

  • It is important to warm up before any sport practice or game. Utilize a basic warm up plan to increase circulation in all joints muscles before pitching or batting.
  • The warm up period should be dynamic which includes activities that put the joints through full range of motion, increase heart rate and involve multiple joints in a functional activity.
  • During the game or practice prevent playing only one position.
  • Follow age appropriate pitching guidelines.
  • Pitching simultaneously in different teams may lead to over use.
  • Pitch in alternate days.
  • Report any pain in elbow or shoulder.
  • If pain prevents you from playing you should seek medical assistance.
  • Avoid pitching all seasons.
  • Adhere to age appropriate skills.
  • Follow guidelines set by your injury prevention team.
  • Breaking pitches shouldn’t be tried before mastering fastballs and change-ups.
  • Consult with the school’s physical therapist, injury prevention team or pediatrician for concerns about injury
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[toggle title=”Pitching Guidelines” open=yes]

Ages 7-16 Ages 17-18 Required # of
Rest Pitches
61+ 76+ 3 calendar days
41-60 51-75 2 calendar days
21-40 26-50 1 calendar day
1-20 1-25 None

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[toggle title=”Maximum Pitch Counts” open=yes]

Ages 7-16 Ages 17-18 Required # of
Rest Pitches
61+ 76+ 3 calendar days
41-60 51-75 2 calendar days
21-40 26-50 1 calendar day
1-20 1-25 None

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[toggle title=”Age Recommended for Various Pitches” open=yes]

Pitch Age
Fastball 8±2
Slider 16±2
Change-up 10±3
Forkball 16±2
Curveball 14±2
Knuckleball 15±3
Screwball 17±2

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Follow age appropriate pitching guidelines

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