Welcome back to another newsletter! Today’s topic… why throwing hurts us. The answer is quite boring. Most overuse injuries simply come from doing too much too soon or for too long. “Ok Trey, thanks for that novel idea”. Bear with me and I’ll make it more practical. (scroll down)
The key to minimizing injury risk is to have an appropriate ramp up time period. A good rule of thumb is to increase intensity and volume by 10-20% per week at first. That could look like throwing 30 throws, 3 days per week, at 50% intensity the first week. The second week may look like 35 throws, 3 days per week at 60%. Increasing volume & intensity slowly is crucial for preparing appropriately for the next season. Now this is just scratching the surface on a very nuanced topic and it’s a good idea to work with a professional on building out your throwing schedule especially if you’re frequently injured.
The typical injuries I see with baseball athletes come from two distinct categories of player. Category A we have the chronic underloaders. These guys do nothing all offseason and then try to start throwing hard quickly and without much ramp up time. Category B we have the chronic overloaders. These guys workout 6 days a week and kept throwing daily all offseason with no break.
Both categories violate the load management curve above. Category A does too much too soon after doing too little for too long, whereas category B chronically is doing too much for too long.
A good training and throwing routine should push you hard enough to notice progress (both in strength and velocity/bat speed) but still leave you with enough time to recovery appropriately. The gym and throwing shouldn’t have you beat up all the time! If you need any help with this, don’t be afraid to shoot me a text! # on the button below.
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