Injury Prevention for Throwers
No programme can prevent every injury, but good preparation, sensible progression and early attention to warning signs can greatly reduce the risk.
Throwing involves the whole kinetic chain, so injury prevention should cover more than the throwing arm.
Shoulder and Rotator-Cuff Health
he shoulder allows an exceptional range of movement, but this comes at the cost of stability, leaving the rotator-cuff muscles and tendons particularly vulnerable to strain and overuse.
Warm up before throwing at full speed.
Include light band rows, face pulls and external rotations.
Balance pressing exercises with pulling exercises.
Maintain mobility through the shoulder and upper back.
Increase throwing volume and intensity gradually.
Do not continue throwing through shoulder pain.
Elbow, Wrist and Hand
The elbow, wrist and hand transfer the final force into the implement.
Build forearm and grip strength gradually.
Keep the wrist controlled during conditioning exercises.
Avoid suddenly increasing the number or intensity of throws.
Introduce heavier implements only with guidance from your coach.
Stop if you develop sharp pain, numbness or loss of grip strength.
Back, Hips and Knees
Strong legs, mobile hips and a controlled core reduce the amount of force that must be absorbed by the back and upper body.
Strengthen the legs, glutes and core.
Practise balance and single-leg control.
Maintain mobility through the ankles, hips and upper back.
Keep the knees travelling in line with the toes during exercises.
Use controlled technique when squatting, lifting and rotating.
Wear suitable footwear and check that the training surface is safe.
Manage Your Training Load
Many injuries develop when athletes do too much too quickly.
Increase only one element at a time: weight, repetitions, throws or intensity.
Include easier sessions and rest days.
Allow extra recovery after competition, travel or illness.
Do not use painkillers simply to train through an injury.
Tell your coach about pain before it changes your technique.