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Youth Baseball Softball and T-ball - What Parents Need to Know

Youth Baseball, Softball and T-ball: What Parents Need to Know

Youth sports injuries have been on the rise for years, and baseball players are not immune to this trend. 1 in 5 players between the ages of 9 and 15 will have an injury each year. The good news is that only 5% of these injuries result in surgery, or being unable to continue to play baseball. More good news comes when you learn that the majority of injuries are preventable with proper training and awareness.

Many of the injuries seen in baseball are common to other youth sports and include things like:

  1. Sprains and strains
  2. Fracture
  3. Minor injuries like bruises, scrapes, abrasions, and muscle cramps

Keys to preventing these types of injuries are making sure that players have a proper base of strength and fitness to participate, adequate warm up before practice and games, and making sure that players have enough recovery time built into their schedules throughout the season.

Injuries Unique to Baseball/Softball

In addition to the common injuries above, baseball sees a large number of injuries due to overuse. These most commonly occur in the shoulder and arm, typically in a pitcher. Parents of athletes who pitch need to be aware of the risks of pitching and guidelines to minimize them. Studies have shown that pitchers who average more than 80 pitches in a game are 4x more likely to get injured. They have also found that pitching for more than 8 months out of the year, causes your injury risk to increase by 5x.

Tips to prevent pitching injuries

  1. Pick a team to pitch for -if you play on multiple teams, choose oneto pitch for and play a different position on the other to reduce the chances of injury
  2. Don’t play a position that requires a lot of throwing on your non-pitching days, like catcher
  3. Take 2 to 4 months off each year from pitching to rest your arm
  4. Keep your arm healthy and strong. The thrower’s ten was developed specifically for throwing athletes and is a good place to start.
  5. Stop pitching if you feel pain, or fatigue. Throwing through problems will change your mechanics and put you at risk for serious injury
  6. Follow the guidelines for rest days and total pitches below.

If you’re 14 or under:

Pitches Thrown Rest Days
1-20 No rest day required
21-35 1 rest day
36-50 2 rest days
51-65 3 rest days
66+ 4 rest days

15 and under can throw a bit more

Pitches Thrown Rest Days
1-30 No rest day required
31-45 1 rest day
46-60 2 rest days
61-75 3 rest days
76+ 4 rest days

Finally, you should aim to keep under the maximum number of daily pitches set by Little League Baseball and Softball:

Age Max Pitches Per Day
7-8 50
9-10 75
11-12 85
13-16 95
Physical Therapy to Improve Your Golf Game

Physical Therapy to Improve Your Golf Game

We’ve all heard that a proper warm up is important before exercise, and that skipping it can lead to injury. As physical therapists, one of the more common places we see people skipping warm ups or doing them improperly is at the golf course. For many golfers, the warm up is carrying the golf bag from the trunk of the car to the cart. For others hitting a bucket of balls at the driving range or taking some practice swings is a warm up.

The golf swing is a complex, full body motion that puts a lot of force through the bones, muscles, and ligaments. Jumping straight into swinging a club without properly preparing those bones, muscles and ligaments puts golfers at risk for injury. A good rule of thumb to help you remember what a proper golf warm up looks like is that you can’t swing to warm up, you have to warm up to swing.

A proper warm up happens right before you start golfing, so that means you’ll be doing it at the course. If swinging a club isn’t a good warm up, what does one look like? It’s a series of dynamic activities that raises your heart rate to 60% of your maximum. The easy way to figure this number out is to subtract your age from 220 to get your maximum, then multiply that by 60% to get your target heart rate for your warm up. So for a 55 year old, the maximum heart rate would be 165 (220-55) and 60% of that is 99 (165 x 0.6).

Each exercise below should be done for about 1 minute on both sides of your body to keep symmetry and be done a pace to get your heart rate up to the target you calculated.

Neck circles

Drop your chin down to your collar bone, then rotate your head in a circle, bringing your ear to your right shoulder, up to the sky, to your left shoulder, then down at the floor. Repeat for 30 seconds and then switch directions.

Neck Rotation

Turn your head to the left and hold for 2 seconds, then to the right and hold for 2 seconds. Continue for 60 seconds.

Torso Rotation with Club

Stand in a 5-iron posture with your feet shoulder-width apart, and a slight bend in your knees and waist. Hold the club in front of your shoulders with crossed arms, and keeping your hips steady, rotate your shoulders from side to side.  The end of the club should point forward at the biggest point of the stretch

Side Bends with Club

Stand with your feet shoulder width apart.  Hold the club on your shoulders behind your neck. Keeping your back straight, bend to your left and hold for two seconds, then to the right and hold for two seconds. Make sure you’re not bending forward or backward as you bend from side to side.

Shoulder Circles

Do small shoulder circles for 30 seconds, first clockwise and then counter clockwise.

Toy Soldiers

Walk forward, kicking one leg and then the other out in front of you while keeping your back and knees straight. As you kick, reach your arm on the same side, aiming to touch your toes to your fingers. Keep your toes flexed toward your body as you kick.

High Knees Walk

Walk around where you are, and with each step, grab your leg just below the knee with both hands and pull it as close to your chest as possible, feeling a stretch in the glute. Hold the stretch for a second and then release and take the next step.

Reverse Lunge Calf Stretch

Stand with feet shoulder-width apart and step back with one leg. Keep your back knee straight with your heel on the ground as you bend your front knee and drop into a slight lunge. Hold for a moment and then switch legs, alternating legs for 60 seconds.  Hold onto a wall or chair if you need to.

You might wonder where the static stretching is in this warm up. Research has shown that static stretching (holding a stretch for a long period of time) done before activity can actually hurt your performance. Static stretching is important as part of the cool down after activity, however. So before you head to the 19th hole, stretch and re-hydrate with some water.