How to Stay Safe Playing Baseball and Softball
Baseball and softball are fun and exciting sports, but they can also cause injuries if players aren’t careful. To stay in the game and avoid getting hurt, it’s important to take steps to protect your body. Here are some easy tips to help baseball and softball players stay safe and play their best.
Warm Up Before Every Game and Practice
Warming up helps your muscles get ready to move and reduces the risk of injury. This includes stretching, light jogging, and practicing swings and throws. Tight muscles can cause injuries and keep you from play.
Use the Right Throwing Technique
Throwing the wrong way can hurt your shoulder or elbow. The athlete should keep the elbow at or above shoulder level when throwing. They should follow through with the throw and avoid throwing sidearm which can over stress the elbow and shoulder. Baseball pitchers should also follow pitch count rules and rest their arms to avoid injuries. MLB smart pitch guideline is an excellent resource for baseball players, parents, and coaches.
Wear the Right Gear
Wearing the right equipment can keep you safe. Be sure to have well fitting cleats, appropriately sized glove for your hand and age, and batting helmet and/or mask to protect your head and face from injury. Keep in mind that some individuals may need more specialized equipment based on certain medical conditions. For example, a kid that wears corrective vision glasses may need a helmet with a wider face opening, a helmet chin strap, or a specialty helmet for use with prescription eyewear to ensure proper fit for safety. A poorly fitting “regular sized” helmet could shift the glasses and place the person at risk for injury. Specialty glasses (like goggles) may also provide a better fit for protective equipment. Be sure to discuss any equipment issues that hinder use of necessary medical devices with your coaches, parents, and/or league officials.
Take Time to Rest and Recover
Your body needs rest to stay strong. Be sure to get plenty of sleep and days off from the sport can help prevent injuries from overtraining your body.
Eat Healthy and Stay Hydrated
Good nutrition helps your body recover and stay strong. Be sure to eat healthy carbs for energy, protein rich foods for muscle recovery and stay hydrated to prevent muscle cramps. In addition, be sure to have a plan to stay cool in hot weather with plenty of water and/or electrolyte beverages, shade, and cool washcloths and/or ice to prevent heat related illnesses. For more in depth tips on hydration and nutrition, please click this link to read our previously published articles.
Ask for Help When Needed
If you feel pain or discomfort, talk to your coach, athletic trainer, or seek out treatment from a doctor, like Dr. Bayer. Advanced Orthopedics and Sports Medicine is happy to assess, treat, and help get athletes back onto the field of play.
Conclusion
By stretching, building strong muscles, using proper form, and taking care of your body, you can avoid injuries and keep playing the sport you love. Stay safe and have fun on the field!
If you are injured or having pain while playing baseball or softball, please contact us at 219-213-6630 or visit advancedorthoindiana.com to schedule your appointment online today.