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Therapy and Training Tips for the week of 1/16/2012

More Than Just a Pitch Count - Part One by Wendi Sanny, PT, ATC

The Running New Year's Resolution by Kiedran Smith, MS, CSCS, USAW

More Than Just a Pitch Count - Part One

by Wendi Sanny, PT, ATC

Baseball is in full swing and I would imagine many parents think of baseball as a relatively “safe” sport.  Unfortunately, injuries are prevalent.  Shoulder and elbow injuries are the most common reasons a baseball player sees the doctor.  Typically, baseball injuries are a result of cumulative micro-trauma as a result of throwing.  They are the injuries that slowly build over time until finally the player finds he can’t throw a ball without pain.  Many times the athlete’s shoulder doesn’t hurt, except with throwing, so the parents know nothing of the pain and no medical attention is sought.

Studies show there is a link between a high amount of throwing and shoulder/elbow injuries in youth baseball players.  As a physical therapist, I see the kids who come in with injuries and have to sit out weeks or even seasons due to overuse.  Education and protection are necessary for injury prevention. 

I have listed some recommendations* to keep your little leaguers healthy this season.

Injury Prevention for Youth Baseball Players

• Pitch Counts
• Take at least 3 months off
• Good throwing mechanics
• Commit to year round physical training
• Only one performance as a pitcher per day
• Avoid showcases due to increase incidence of injury
• Play on one team per season

*The USA Baseball Medical and Safety Advisory Committee

The Running New Year's Resolution

by Kiedran Smith, MS, CSCS, USAW

With the holidays behind you, you find yourself in the New Year resolution craze.  You and your best friend are planning to try your luck at your first 5k, half-marathon or even the 26.2 mile test of human will.  Whichever your choice, it’s important to know there’s more to being a good runner than just running.  You have to know your body and train your body properly to be a more efficient runner.  It starts with the proper footwear, light weight running apparel, and most importantly, your training program.

Knowing your running gait will determine what kind of shoes you should wear. To determine your gait, wet the bottom of your foot and step on a dry surface. If you have a flat or low arch you have over pronation; a normal or medium arch means you are neutral, and a high arch is considered supination or under pronation. No matter what type of gait you have there is a shoe for you.  Example shoes for these types of arches: Nike Vomero (Neutral), Asics Kayano 18 (Over Pronation), and Asics Nimbus (Supination).

When competing in any competitive running event, wearing loose fitting running clothes or compression apparel allows for better range of motion, which will allow for a more comfortable running experience. There are different styles and brands and it’s important to find a style that fits your personality and is comfortable. Examples might be the Nike Dri-Fit Tailwind Running Shirt and Nike Tempo Two-In-One Shorts.

The most important factor when preparing to be at your best when race day comes is to find a program that meets your needs and challenges you physically.  A typical program should begin with some easy running so you learn how to run. Learning your average pace will help when designing your program and will ensure your training program is geared towards your abilities. A good running program will have a couple of key components to it.

Dynamic Warm-Up - Giving your muscles a little love prior to training will have an enormous impact on the effectiveness of your performance during that training session. A good warm-up raises the core temperature, activates muscle groups (shoulder, hips, torso), and lowers the risk of injury.

Interval Running - Consists of high intensity running paired with low intensity race pace. This type of running enhances an athlete’s lactate threshold. Sample: Seven fast pace runs at 30,45,60,90,60,45,30 seconds paired with 1 minute low intensity recovery running after each run, for the length of the run. A 3-5 minute cool-down will follow the end of the run. The cool-down will consist of static stretching and a sports drink to replace electrolytes lost during the run.

Weight Lifting Program - A strength program is used to maximize your strength without gaining the unwanted mass. The stronger the muscle, the more it can withstand without breaking down. Your training program should have a combination of metabolic circuits and a strength program designed to increase your power output. Implementing a strength training program will not only add to your physical appearance, it will give you the boost you will need to reach your goals and leave the competition in your tracks.
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