KIN 856 Strength and Conditioning to Prevent Injuries in Baseball by Matt Ball
Overview As with any sport, injuries in baseball are obstacles that need to be overcome. While some injuries cannot be prevented, there are many that can be. Strength and conditioning play a critical role in injury prevention.
Common injuries in Baseball There are a wide variety of injuries that occur in baseball, however there are a few that coaches see more often than others.
Rotator Cuff The rotator cuff is located in the shoulder and is responsible for rotating the shoulder. Tendonitis (or swelling) is common in the area, but if it is not treated the swelling can be excessive and cause permanent damage.
Elbow Similar to the rotator cuff, tendonitis is also common in this area. If not treated properly permanent damage can be done and possibly result in surgery (made famous by Tommy John).This is common in pitchers, but can affect anyone.
Hip and Hip Flexor Inflexibility and lack of strength in this area can cause pain and result in injury. The hips are used most in hitting, but also take part in the throwing motion.
Lower Back As a result of fielding ground balls, diving, and swinging a bat, an excessive amount of strain is placed on the lower back. Lack of strength and inflexibility in this area can result in pain and injury if not treated.
Oblique/Core Muscles The core, oblique muscles specifically, are responsible for a number of things in the body. One of the most important is rotation. This injury is common in pitchers, but can affect anyone. The oblique muscles span throughout the trunk and provide rotation during throwing and hitting. Lack of strength and inflexibility can result in pain and injury.
Injury Prevention In order to stay on the field and off the DL, there are a number of exercises that can be done to prevent injury to the areas listed above. Outlined in the slide show are ten exercises designed to prevent common injuries in baseball.