Sports Med Newsletter

Email Sign Up

Preferred email format:
Text HTML

Strengthening Exercise Program to prevent common Baseball Injuries such as labral tears, rotator cuff tears--Contributed by Dr. Vic Goradia

Baseball Injury Prevention Exercises pdf

There are certain injuries that are common to baseball players. The high risk injuries include shoulder and elbow injuries. To prevent these common injuries, your stretching and strengthening program should focus on shoulder flexibility as well as strengthening the rotator cuff and upper back muscles.

To do the exercises described , you need
a set of resistance bands or tubes with a
door anchor or attachment



Get a Resistance Bands Set with
door anchor/attachment from Amazon

When throwing, it is also important to recognize the role of your trunk and abdominal muscles.

These areas help your generate force when throwing the ball. Every program for injury prevention should include core strengthening and flexibility. Dr. Vic Goradia from Go Orthopedics has outlined a recommended program for the prevention of these common injuries.

Equipment you need for these exercises

You don't need fancy, heavy duty gym equipment. You only need to have a set of resistance bands or tubing. Either one will work but many times it is easier to attach handles to the tubing.

In addition to the different colors which represent the different levels of resistance, you need some sort of handle and door anchor. These "kits" easily fit into gym bags or suitcases for travel. A bonus item would be the large rubber balls which, if you decide to get one, should be kept pumped up with air.

Below is an example of one of the exercises illustrated in this Baseball Program designed to prevent common baseball injuries. Capsular Stretching is known to prevent pitching injuries as well as batting injuries.