Guest post by Chris Salise
Everyone likes a good game of fastpitch softball, but no one likes to be taken out of it prematurely due to an avoidable injury. Unfortunately, whether it’s due to improper stretching and calisthenics, or faulty equipment, too many people find themselves laid up before they can round the corner to home.
Don’t let it happen to you. What follows is a list of the 5 most common softball injuries and how to avoid them. A little preparation and a good dose of common sense are all you need to keep you in the game and playing at your best.
Tendinitis is most commonly associated with wrist injuries, but in its most literal form, it’s simply an inflammation of a tendon. This means that pretty much any part of your body where bones connect to muscles is vulnerable to tendinitis. For softball players, that mostly means the wrist, shoulder, and elbow.
Tendinitis can most easily be avoided by doing the proper stretches before a game. Increasing the endurance of your muscles through strength training can also lower the odds of straining your tendons. But in both cases, make sure you’re doing your exercises in proper form—stretching and lifting out of whack can cause tendinitis all by itself!
Ankle sprains are annoyingly common and a big risk for softball players. This is because whether you’re running the bases or trying to catch a pop fly, softball requires a lot of sudden stops and starts in your lower extremities. This puts sudden strain and weight on your ankle joints and can cause them to buckle without warning.
It may surprise you to learn that one of the main causes of ankle sprains in softball, however, is sliding into bases. As such, observing proper sliding techniques can heavily decrease your chances of spraining your ankle. And, of course, don’t forget to stretch!
Rotator Cuff Injuries
The rotator cuff is a series of muscles between the shoulder blade and the upper arm bone. Injuries to this part of the arm are common in fastpitch softball players because the overhand throwing motion puts a lot of stress and pressure here. Most rotator cuff injuries are one-time deals, but they can chronically weaken your shoulder if not treated properly.
To avoid these types of injuries, it’s important to learn and maintain good form, warm up before each game, and always make time for rest and recovery between sessions. Good conditioning is also essential, so don’t neglect your exercise, training, and practice. These simple habits won’t just help prevent shoulder injuries; they’ll improve your game as well!
Hamstring tears are already pretty common among the general population, but even more so for sports players and especially softball athletes. If you’re dehydrated, if you don’t stretch properly or if you’re wearing shoes that aren’t catered to the shape of your feet, all of these will contribute to the chances of you tearing a hamstring before you even make it to first.
Besides keeping hydrated and stretching, a big help for reducing the chances of tearing your hamstring is to make sure both your hamstring and quadriceps have the same level of strength. Ensuring that each part of your leg is as strong as the other will make it so that one muscle doesn’t have to take on more of a burden than the other. You don’t know how right they are when they tell you not to skip leg day at the gym!
These thankfully aren’t quite as common in softball as in sports such as soccer, volleyball, and basketball, but they do tend to occur more frequently in female athletes than their male counterparts, largely due to differences in the angle at which the hips connect to the thigh bones (aka Q angle). Still, they can be terrible to deal with when they do happen.
Tears in your ACL most often occur when you rapidly shift directions while running. These injuries are extremely painful and can cause long-term damage.
You can help prevent ACL tears by training with plyometric exercises to get your body more used to bursts of activity. It’s also a good idea to train with a wobble board to improve your balance. Endurance and coordination are the keys to not falling prey to an ACL injury.
You also might want to avoid injury by taking shorter practice sessions and making sure your goals and exercises are evenly paced. Softball injuries happen all the time, but they don’t have to be a fact of life.
Chris Scalise is a freelance writer and fitness enthusiast from Los Angeles, California who writes about sports and health topics for a wide range of publications and brands, including SportsBraces.com.
Just about everyone knows how important it is to warm up before undertaking any athletic activity, both to prepare for the best performance and to reduce the risk of injury. (I would say “everyone,” but I still hear horror stories of players being thrown into games or or having their pitch/overhand throw speed measured at camps without any warmups at all.)
What apparently isn’t as well-known is that the type of warmup you do can have a significant impact on both performance and injury prevention.
There are basically two types of warm-ups: static and dynamic. Static warmups involve standing still and pulling on muscles. One example is shown in the (staged) photo at the top of this post, where a player lays her arm across her chest, places her wrist just above the elbow of that arm, and either presses on the arm or tries to pull it a bit. (This, by the way, is one of the most useless “stretches” you can do because it really doesn’t stretch anything.)
Other examples include all the players sitting in a circle with their legs stretched out in front of them, attempting to grab their toes while they sit and chit chat about their day, rolling up on your back and trying to touch the ground behind your head with your toes, and the ever-popular point your elbow to the sky and try to pull it past your head with the other hand.
Dynamic warmups involve stretching the muscles by increasing the range of motion as you make different movements. A few examples are butt kicks, cherry pickers, torso rolls, and shoulder circles. You can see a few more examples in this video from Jason Domnanovich, a trainer for the Chicago Bandits (courtesy of the NFCA):
What’s the difference? Probably the most important is that static stretching actually turns off your nervous system, making it more difficult to perform at a high level. In other words, instead of preparing you for competition it hurts your preparation. This process of turning off the connection between the mind and muscles also makes you more prone to injury.
Dynamic warmups do the opposite. They activate the muscles so they’re ready to perform. Muscles that are activated can run faster, throw harder, more laterally more quickly, rotate more powerfully – all the things we want do on a softball field. Warming up dynamically also prepares the muscles for the stresses they will face during a game or practice session, helping reduce the chance of injury.
I know from personal experience the difference dynamic stretches can make. When I was still coaching teams, we moved from static to dynamic stretching before all activities and rarely experienced an injury. Not that we had a lot to begin with, but the number of injuries fell even further. That’s good, because healthy players will contribute a lot more to your success than injured ones.
Does that mean you should never perform static stretches? No, not at all. They’re fine after the game or practice to help the muscles relax after being taxed and prevent them from tightening up as they recover. In fact, it’s recommended. Just don’t do it before the game or practice.
So how do you go about making the transition to dynamic warmups? What exercises/activities should you do?
This video provides an excellent, softball-specific resource. It’s the one I used to learn more about it, and to build a dynamic warmup routine. (No, I have no financial stake in you buying the video, I just know it’s good.)
There are plenty of others as well. Just search on “dynamic stretching softball” and you’ll find a wealth of resources that will help you build a warmup that will actually help your team gain a little extra edge while preventing injuries.
If you (or your team) is still standing motionless, tugging on muscles before the game, stop it! Make the transition to dynamic warmups. You’ll be glad you did.
Oh, and if you have any stories to share about dynamic versus static warmups, be sure to add them in the comments below. While you’re at it, be sure to hit the Like and Share buttons, and take some time to subscribe to Life in the Fastpitch Lane so you never miss a post again.