Spring Sports Prep – Phase II: Outdoor

Just checking on you.

Have you been outside in the spring air, yet?

With the recent spike in temperature, were you one of the folks I saw hitting the pavement hard?

Remember to be excited about spring and your upcoming sports season, but don’t overdo it in the first few breaths of fresh air. Keep in mind that the outfield grass and baseball infields are going to be wet. In order to avoid slipping, keep your cleats clean and be aware of your footing. 

Most of the spring sports require some type of throwing motion, which makes the shoulder a very important joint. 

The shoulder joint is also one of the most commonly injured joint. It can move in multiple directions, as the ball and socket is very mobile. 

What does this mean?

One aggressive throw a bit too early in the workout/warmup can aggravate tendons within the joint. This can lead to tendonitis/bursitis and a stiff and swollen shoulder. Throwing hurts, along with many other common movements. 

How to prevent/treat MANY shoulder injuries

-dynamic warm-up (examples above)

-band work

Therabands, circular bands, bands with handles, etc. 

*While you can find circular bands at most stores now, a fantastic brand is “Perform Better” and can be found on Amazon. Size 9×2. Start with yellow and green. Work your way up to the black band. 

Circular band work *3 sets of 10 reps

-handcuff yourself (place hands inside the band, at wrists)

-with great posture, pulse arms away from each other 

Therabands/bands with handles work *3 sets of 10 reps

-tie/secure band in a door jam/around a bar, etc. at chest/shoulder height

-elbow at 90 degrees stand sideways to the anchored band

-hold the end of the band, rotate arm away from anchor point, keeping elbow at 90 degrees

-perform in both directions

-face anchor, elbow still at 90, but away from your body (throwing motion)

-starting with palm down, rotate hand up until facing away

-perform same motion, but hand starting up and rotating down, with your back to anchor

Something else to think about. 

Avoid stretching your shoulder out too much.

Many parts of our body are like a rubber band. While we want to warm them up and stretch them out, too much stretch isn’t good for the joint.

The shoulder joint, often called the “shoulder girdle,” is VERY particular about which tendons, muscles, etc go within the joint. There’s no extra room up in there. We want every part to have room to complete the tasks we’re asking them to perform.

Now, get out there and do your proper warm-ups and strengthening moves! Enjoy your season!

In conclusion: start slowly. As excited as you are, don’t overdo it in the beginning. Take your time with each skill. If anything, spend MORE time with warm-ups and stretching. Care for your body so it can be ready for all the elements of your sport throughout the season.

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!