By Justin Brillante, PT, DPT ,CSCS, Drayer Physical Therapy Institute
Article originally published at https://drayerpt.com/blog/youth-baseball-reducing-injuries/
Being sensible and smart can go a long way in reducing injuries. There are many simple things coaches, parents, and players can do to combat the growing rate of youth baseball injuries:
- Keep a pitch count and follow guidelines for days rest (they even have apps for this)
- Do not pitch for more than one team during a season
- Do not pitch more than 100 innings in a calendar year
- Take time off during the year, at least two months off of throwing
- Get rid of the radar gun
- Perform an exercise program for shoulder and arm strength (try the Throwers Ten!)
- Work with a qualified pitching instructor who can assess your mechanics
- Be aware of fatigue and stop when you get to that point
- Do not pitch if you are having arm pain
Many of the injuries sustained by professional and college athletes can be traced back to overuse in their youth and high school careers. If you are a parent, coach, or athlete, I encourage you to take your part in preventing injuries seriously.
| Age | Daily Max Pitches | Required Rest | (Pitch Count) | |||
|---|---|---|---|---|---|---|
| 0 Days | 1 Day | 2 Days | 3 Days | 4 Days | ||
| 7-8 | 50 | 1-20 | 21-35 | 36-50 | N/A | N/A |
| 9-10 | 75 | 1-20 | 21-35 | 36-50 | 51-65 | 66+ |
| 11-12 | 85 | 1-20 | 21-35 | 36-50 | 51-65 | 66+ |
| 13-14 | 95 | 1-20 | 21-35 | 36-50 | 51-65 | 66+ |
| 15-16 | 95 | 1-30 | 31-45 | 46-60 | 61-75 | 76+ |
| 17-18 | 105 | 1-30 | 31-45 | 46-60 | 61-75 | 76+ |