Baseball: returning after an injury

Risks and order of return

Fast throwing and rotational hitting load the shoulder, elbow, trunk and hips; resume with short, low-speed throws, counting throws.

Baseball: start throwing at short distance and low intensity, then lengthen the distance. Full-speed throws and power hitting come last.

Bringing the movement back in four stages

1. 1

   Light running, long arm warm-up and very short throws, no batting.

2. 2

   Throws at medium distance and hitting off a tee, low intensity.

3. 3

   Longer throwing and batting sessions, running the bases at moderate speed.

4. 4

   Full-power throws, sliding, sprints and games.

Common injuries in this sport

• Shoulder (rotator cuff)Count throws, increase distance then speed, and keep rest days.
• Tennis elbowLimit throws per session, work on technique and avoid breaking balls while the elbow hurts.
• Lower back (lumbar)Work on hip and trunk rotation so the back doesn’t do everything.

Preparation exercises

• External rotation with band

  Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, or lying on your side without weight.

  Harder

  Stronger band, then with the arm out at 90 degrees.

  Common mistakes

  • Lifting the elbow away from the body.
  • Turning the trunk to help.

  Moving on

  When 3 × 15 is easy with no shoulder pain.

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• Trunk rotation with band

  Band anchored at chest height, rotate the trunk slowly keeping the arms straight and the hips steady.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small range.

  Harder

  Stronger band, bigger movement.

  Common mistakes

  • Turning the hips with the trunk.
  • Bending the arms.

  Moving on

  When 3 × 12 is easy with no back pain the next day.

• Hip mobility circles

  On all fours, make big slow circles with one knee within a pain-free range. 8 each direction.

  To start: 8 circles each way per side, once a day.

  Variations, mistakes and progression

  Easier

  Smaller circles.

  Harder

  Bigger, slower circles.

  Common mistakes

  • Letting the back arch or round.
  • Forcing into a pinch in the groin.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Isometric wrist flexion

  Forearm supported, palm up, hold the wrist flexed against a light weight or your other hand, 30 seconds.

  To start: 5 holds of 30 seconds, once or twice a day.

  Variations, mistakes and progression

  Easier

  Very light resistance with the other hand.

  Harder

  Small dumbbell or a heavier water bottle.

  Common mistakes

  • Clenching the fist hard.
  • Lifting the forearm off the table.

  Moving on

  When 5 × 45 seconds stays at 3 out of 10 elbow discomfort at most.

• External rotation at 90/90

  Band anchored in front of you, elbow raised to shoulder height and bent at 90 degrees: rotate the forearm up to vertical, then lower over 3 seconds.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Elbow lower (45 degrees from the body), light band.

  Harder

  Stronger band, then a 2-second hold at the top, then fast up and slow down.

  Common mistakes

  • Letting the elbow drop during the set.
  • Arching the back to help the rotation.

  Moving on

  When 3 × 15 is easy and pain-free: bring back throwing or hitting at low intensity.

• Band wood chop

  Band anchored high to one side, arms almost straight: pull diagonally down towards the opposite hip, turning your chest and pivoting on the back foot, then return slowly.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small rotation, feet fixed.

  Harder

  Stronger band, faster on the way down (always slow on the way back), then from low to high.

  Common mistakes

  • Pulling with the arms without turning the hips.
  • Rounding the back at the end of the movement.

  Moving on

  When 3 × 12 is easy with no back or shoulder pain the next day: bring back your sport’s movement at reduced speed.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• A well-fitted glove and a ball of the right size.
• Batting helmet and regulation protection.
• Shoulder warm-up before every set of throws.