Скачать или смотреть Perform daily strengthening exercises if you play overhead sports

In this tip, I want to share my thoughts on how you might be able to avoid shoulder and elbow pain even if you play a sport with lots of overhead motions.

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Much like running places a lot of stress on the foot and ankle over time, repetitive overhead activities have a similar effect on the shoulder. Baseball pitching, serving in tennis, swimming and other sports moves can take a toll on your shoulders.

As I have discussed in other tips, creating an offseason to allow a few months for the shoulder to rest and recover could prevent injuries in athletes of overhead sports. Likewise cross-training a few times each week can distribute stress to other parts of the body.

You can perform exercises that could strengthen your upper body and possibly prevent shoulder injuries as well. Baseball pitchers have been doing these exercise programs, like the Throwers’ Ten, for years. These daily exercises might help all overhead athletes.

These programs consist of exercises designed to develop strength of the rotator cuff and other muscles around the shoulder used in those sports. For example, the Throwers’ Ten program aims to develop the muscles specific to the throwing motion. These exercises can be adjusted based on the specific sport.

As with learning any new exercise program, you might want to learn proper techniques for the exercises before you start flailing your arms. In this case, athletic trainers and physical therapists can both design the program for your sport and teach you to perform the exercises properly.

Please remember, while I appreciate your questions, I cannot and will not offer specific medical advice by email, online, on my show, or in the comments at the end of these posts. My responses are meant to provide general medical information and education. Please consult your physician or health care provider for your specific medical concerns.