There are some steps parents can take even before the season begins to reduce the risk that their child will be injured playing youth baseball:
- Make sure your child is healthy before the season starts.
Before your child starts playing baseball, he should get a complete sports
physical ( e.g. pre-participation
physical exam) which should include:
- testing for strength, flexibility and endurance.
- a check of overall health should be checked for conditions that
might affect his ability to play baseball.
- the taking of a complete injury history.
- the taking of a complete 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. The general decline in physical activity (e.g.free play , walking to school, and regular physical-education classes), coupled with a general increase in sedentary activities (e.g.watching television, spending time on a computer , texting, playing video games,physical activity limited to sports participation ) means that there are more athletes with poorer levels of general fitness or conditioning who may not be able to tolerate the demands of training required for sport participation. Conditioning-related injuries occur most often at the beginning of a season when kids are most likely to be out of shape. In its 2011 position statement on overuse injuries, the National Athletic Trainers' Association recommends that:
- Athletes begin ageneral-fitness routineencompassing strengthening, endurance, and flexibility training as well aslifestyle physical fitness(e.g. taking the stairs instead of the elevator) at least 2 months before the sport season starts.
- Many
injuries can be prevented if your child follows a regular strength and
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. Once a general foundation of fitness has been
established, athlete should begin to gradually increase training loads
following the 10% rule,
which allows for no more than 10% increase in the amount of training
time, distance, repetitions, or load per week.
- Many
injuries in baseball involve the throwing arm and shoulder. Most
pitching injuries are caused by overuse. 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.
- 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.
Pitcher's arm movements
during different phases of the pitching motion, if performed
incorrectly, can cause injury. Studies have 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.
- Make sure your child's coach is qualified.
Insist on well-trained coaches. A youth baseball coach should know how
to teach proper throwing , batting and catching mechanics, be
trained in
first-aid and have an emergency medical plan in place for reaching
medical personnel to treat injuries such as concussions ,
dislocations, elbow contusions, wrist or finger sprains, and fractures.
Make sure your child's coach teaches players how to avoid injury when
sliding
(prohibits headfirst sliding in young players), pitching, and batting
(including how to get out of the way of a pitch aimed directly at them
or, if being hit is unavoidable, how to at least turn away from the
pitch).
- Make sure that the coach has an emergency information card on
your child and every other player.
You should also ensure that a person certified
in first aid and CPR is
present at every game and practice who is ready to immediately respond
to any injury, and that a first-aid kit with ice is on hand.
- Buy your child a mouth guard and make sure he wears it.
Mouth guards not only protect the teeth, but the lips, cheeks, and
tongue and may reduce the risk of such head and neck injuries as concussions
and jaw fractures. For more about mouth guards, click here .
Posted March 27, 2011
Teaser title:
Prevent Injuries in Youth Baseball Before Season Starts
Teaser text:
There are some steps parents can take even before the season begins to
reduce the risk that their child will be injured playing youth baseball.
Links:
[1] https://www.momsteam.com/node/2025
[2] https://www.momsteam.com/node/1474
[3] https://www.momsteam.com/node/3037
[4] https://www.momsteam.com/node/3242
[5] https://www.momsteam.com/node/2977
[6] https://www.momsteam.com/node/2988
[7] https://www.momsteam.com/node/2938
[8] https://www.momsteam.com/node/860
[9] https://www.momsteam.com/node/800
[10] https://www.momsteam.com/node/130
[11] https://www.momsteam.com/node/283
[12] https://www.momsteam.com/node/384
[13] https://www.momsteam.com/node/798
[14] https://www.momsteam.com/node/228
[15] https://www.momsteam.com/overuse/preventing-overuse-injuries-in-youth-athletes
[16] https://www.momsteam.com/sports/baseball/safety/baseball-safety-how-to-prevent-or-reduce-baseball-injuries
[17] https://www.momsteam.com/sports/baseball/safety/preventing-baseball-injuries