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🧠3 Ways to Help Young Athletes Prevent Arm Soreness and Injuries
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Throwing injuries are common among young athletes, but there are steps you can take to help prevent them. Here are three key actions athletes can take to mitigate arm soreness and injuries:
- Prioritize Total Body Fitness: Research shows that athletes with a strong foundation in overall fitness are less susceptible to overuse injuries [1, 2]. Encourage a well-rounded exercise routine that incorporates strength training, cardiovascular exercise, and flexibility exercises.
- Modify Throwing Mechanics: Studies have found that a low arm slot can increase the risk of injury [3, 4]. Work with a qualified coach to teach proper throwing mechanics, emphasizing a high arm angle at release.
- Maintain Throwing Activity Year-Round: Abrupt increases in throwing volume can lead to soreness and injuries [5, 6]. Encourage athletes to maintain some level of throwing activity throughout the off-season. This could involve playing catch a few times a week, throwing a different ball (e.g., football), or participating in other throwing sports.
By incorporating these three actions into your athletes' training regimen, you can significantly reduce their risk of arm soreness and injuries, setting them up for a successful and healthy athletic career.
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📑 References
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- [1] Correlation between overall fitness and reduced overuse injuries in youth athletes:
https://pubmed.ncbi.nlm.nih.gov/24463910/
- [2] Strength and conditioning programs to prevent injuries in young athletes:
https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/10-tips-for-preventing-sports-injuries-in-kids-and-teens
- [3] Throwing mechanics and risk of injury in youth baseball pitchers:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3778685/
- [4] Relationship between arm angle and injury in youth throwers:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5435152/
- [5] Throwing volume and risk of injury in young athletes:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445152/
- [6] Importance of maintaining throwing activity during the off-season to prevent injuries:
https://www.dukehealth.org/blog/prevent-overuse-injuries-baseball-pitchers