Baseball Stretches to Prevent Injury

We’re amid summer, which means that multiple sports leagues are underway and baseball season is in full swing. While we appreciate that Newmarket is home to a fair share of athletes, we’ve seen far too many patients express the pain of what common baseball injuries, like a torn rotator cuff, cause.

To help ensure you’re in tip-top shape and never have to miss an upcoming game, follow this baseball warm-up full of stretches certain to keep you on the diamond playing all July and August long!

Warm-up:

A proper baseball warm-up consists of two parts:

• Walk: First things first! Get your heart rate going and begin with a 5-minute walk, or soft jog. Jumping jacks count too!
• Stretch: Set aside 15 minutes because, now that blood is flowing readily to your muscles, you’re ready to stretch and prepare your body for an active game ahead!

Hold each exercise for 30 seconds, then perform the same stretch on the opposite body part.

Stretch Your Quads Now or Ice Them Later

Quadriceps Stretch

1. Stand beside a wall and grab one ankle behind your back.
2. Pull slightly upward on your ankle, and from there relax your pelvis allowing your hip to sag.
3. After that, squeeze your buttocks until you feel the stretch in your thigh, and voila!

Hip Flexor Stretch

1. Perform a lunge position and take one deep step in front of the other.
2. Drop one knee, and the knee in front should be at 90 degrees with your knee over your ankle.
3. Pull up on the back of your ankle and exhale into the stretch!

Nothing’s Worse Than a Strained Calf

Calf Stretch

1. Stand with your hands against a wall, stagger your feet and point your toes straight ahead.
2. Keep your back leg straight and lean forward until you feel a tug in your calf.
3. To feel a stretch in your lower calf and Achilles, move your back leg forward a step and slightly bend your knee!

Take a Seat, You’ve Got Stretching to Do

Figure “4” – Piriformis

1. Start seated and cross your left ankle over your right knee as shown below.
2. Bend forward at the hips keeping your back straight until a good stretch is felt in the buttock area (Piriformis).

This stretch is effective in minimizing symptoms of sciatica and can easily be performed while you wait to bat.

Pectoral Stretch

1. Stand in a corner and place your hands, forearms and elbows against the wall at shoulder height.
2. Move forward until a stretch is felt across your chest. Make sure to keep your feet still under body so that you don’t arch your low back.

Try this exercise in a doorway for added support!

Increase Flexibility with Foam Rolling

Aside from stretching, foam rolling is also key in growing your flexibility, can relieve muscle tension, and is especially important for you to incorporate into your warm-up if you play baseball. Grab a massage ball and apply pressure to commonly used muscles worked in baseball like your shoulders!

Shoulder Foam Rolling

1. Shoulder rolling forward 30 seconds and backwards 30 seconds three times each way will help warm up and stretch your whole shoulder girdle.
2. Raise your arm straight up and then over your head for 10 seconds three times; this will help you stretch the lower rotator muscles in your shoulder.

Lumbar Spine Stretch

1. Lastly, don’t forget the king of all exercises, and one you likely first learned in grade school. Find some space and, without twisting your back, keep your back and legs straight and touch your toes.

If you twist your back or rotate left or right then this may irritate your lumbar spine joints, making you susceptible to a lower back injury. Keep your movement slow and steady and prepare yourself to swing stronger, throw faster and run like the wind!

To maintain optimal health, come in and see the professionals at M&Y Chiropractic & Wellness Centre. We specialize in chiropractic care and registered massage therapy for athletes of all calibers.

– Dr. Darren Poncelet