Baseball Safety, How to Prevent or Reduce Baseball Injuries

To reduce the risks that your child will be injured playing youth, middle school or high school baseball, the American Academy of Pediatrics, Centers for Disease Control and Prevention (CDC), Consumer Product Safety Commission, American Academy of Orthopedic Surgeons, and other sports and health organizations recommend the following:

Before The Season Starts

• Make sure your child is healthy before the season starts. Before your child starts playing baseball, he should get a complete sports physical, at which:
  
  

  • He should be tested for strength, flexibility and endurance.
    
    

  • His overall health should be checked for conditions that might affect his ability to play baseball.
    
    

  • You should discuss with the pediatrician any injuries he may have suffered in the past.
    
    

  • You should alert the pediatrician to any relevant family medical history, especially heart attacks in men under the age of 50, which could help the doctor spot potential heart problems, which, although rare, could be fatal.
    
    

  • A reminder: be sure to tell your child's coach about important medical conditions he may have (such as asthma, diabetes, food or insect allergies etc.).

• Make sure your child is in proper physical condition to play baseball.
  
  

  • Conditioning-related injuries occur most often at the beginning of a season when kids are most likely to be out of shape.
    
    

  • Many injuries can be prevented if your child follows a regular conditioning program before the season starts that incorporates exercises designed specifically for baseball, and for the position he plays (for instance, catchers, because they have to squat continuously, should do exercises, such as leg extensions, leg curls, and toe raisers, that develop strength and flexibility of the muscles around the knees, especially those of the thighs and calves).
    
    

  • Encourage your child to train to get ready to play baseball, rather than expecting to get in shape simply by playing and practicing. A month before the season begins, he should run or engage in some kind of physical exercise one or twice a week. He should gradually increase the number of workouts to three or four times a week by the time team practices begin.
    
    

  • Many injuries in baseball involve the throwing arm and shoulder. "Most pitching injuries are caused by overuse, which may be the result of insufficient conditioning of certain muscles," says Thomas J. Gill, M.D., Department of Orthopaedics at Massachusetts General Hospital and co-author of a study of pitchers conducted at the Steadman-Hawkins Sports Medicine Foundation in Vail, Colorado, the results of which were reported in the Georgia Tech Sports Medicine newsletter.
    
    

  • All players, but especially pitchers, should incorporate conditioning and stretching exercises for the shoulder into an overall conditioning program. The muscles in the front of the arm are naturally stronger. Because many shoulder injuries result from weaker muscles in the back of the arm that are used to stop the pitching motion, the conditioning program should emphasize building up those muscles. "Exercise routines such as cross-body curls, using light dumbbell weights, and wall push-ups are useful for strengthening shoulder muscles," Dr. Gill says.

• Teach proper throwing mechanics. If your child is a pitcher, make sure he learns how to properly position his throwing arm during all phases of the pitching motion. According to Dr. Gill, researchers found that "pitcher's arm movements during different phases of the pitching motion, if performed incorrectly, can cause injury." They identified four problem areas:
  
  

  • Maximum shoulder rotation: A pitcher needs to rotate his body more to avoid placing too much stress on the arm and shoulder which occurs when his arm is positioned too far behind his body.
    
    

  • Improper elbow angle: The pitcher's arm needs to be away from his body when the ball is released; the closer the arm is to the body, the more potential for injury.
    
    

  • Arm lagging behind the body. When a pitcher gets tired, his arm tends to lag behind his body, placing undue stress on the shoulder.
    
    

  • Excessive ball speed. Trying to throw too hard can be harmful, especially for young players, warns Dr. Gill.

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