Preventing In-Season Injuries
PREVENTING IN-SEASON INJURIES
As mentioned already, I'm extremely excited softball season will be in a full swing in about 10 days. I know many of you are starting to ramp up towards your seasons well. With the start of season no doubt come a hand full of injuries: knee problems, hip problems, shoulder/elbow flare ups, low back pain, etc. There are some injuries that are unavoidable, like a broken bone after getting hit by a pitch, but most injuries can be prevented by following a few relatively simple guidelines in season.
LIFT WEIGHTS - a base level of strength is a key in preventing injuries. Research tells us that the stronger we are, the less likely we are to be get hurt. 2-3x/week for 20-30 minutes is plenty of time throughout the season. Even if you haven't lifted weights before, I recommend actually starting NOW while you are playing. It gets your body stronger, used to proper movements, and increases athleticism. If you have no idea where to start, we have a program for you here.
SLEEP 8+ HOURS - According to research, you are nearly twice as likely to suffer a musculoskeletal injury after sleeping for 7 hours or less. Create an elite bedtime routine, maybe grab some blue-light blocking glasses, read a book, and turn off your phone. A healthy environment is key to a night full of rest.
ARM-CARE - The importance of arm care cannot be overstated and the earlier you start, the better. Our bodies were NOT designed to throw overhand. If we want to prevent them from injury, strengthening them and moving them properly is critical. We also have a throwing program that has been proven to decrease injury risk and increase throwing velocity. Grab it here. Many of these drills can be incorporated into your warm up. Typically speaking, you need no more than 5-10 minutes a few times a week.
Injuries are a part of the game, but we can put ourselves in a better position to have a healthy season by doing these little things. The great news is that you can start preparing your body NOW for when it is time to step on the field and compete. Take care of your body and it will take of you.
Have a happy and healthy season!
--Halo
