The season is over. Tryouts are over (at least for the most part.) What to do now?
Gung-ho fastpitch softball families (are there any other kind?) might be tempted to start going at it hard and heavy to get ready for fall ball and the upcoming spring season. After all, if you’re not working to get better, your opponents probably are.
But I have another idea. Take a break. Not just lighten up the workload to three days a week, but take an actual break.
Give your body a chance to rest, recover and build itself back up. Give your brain a chance to let go of whatever was happening before and get rejuvenated.
But it’s not just psychological. It’s also physical.
These days it seems like there is a secret prize for the team that plays the most games in the shortest period of time, and everyone is going for that prize. You’ll see programs bragging that their teams play 100 or even 150 games in a year (with a 12-player roster). Much of that playing time is compressed into September and October in the fall, and then April-July in the summer.
High school-age players may even have a heavier workload, because they have their school season and then their travel/summer season. Except Iowa, where high school is the summer season for whatever reason.
What all this has led to is a rash of overuse injuries. Not just for pitchers, although we are seeing more and more of it as this article points out. A pitching staff that throws 90 pitches a game (a conservative number for most) across 100 games will have thrown 9,000 pitches. Divide that by a three-person rotation and it’s roughly 3,000 pitches each.
That’s a lot of pitches – especially when you consider that typical college pitchers in one study, who have the benefit of daily weight training and conditioning run by a professional staff, threw an average of just 1,243 pitches during the season.
Now, Rachel Garcia, the NCAA D1 player of the year and winner of this year’s Women’s College World Series did throw 3,178 pitches total this season. But do you really think the 12 or 14 year olds you know are comparable in strength and conditioning to Rachel Garcia? Doubtful.
It’s not just about pitchers, however. Position players can also get overworked, especially when it comes to throwing. Even if you have great mechanics, the effort and stress placed on the shoulder throwing overhand a hundred times a day every day in practice can cause wear and tear that needs to be addressed.
Overuse injuries such as tendinitis and small tears in soft tissue can easily build up over time. They may not be bad enough to require surgery, but they can cause pain. And as the pain builds, the mechanics break down to work around the pain.
Over the course of a season things can get pretty sloppy. If you just launch right into the next season those issues aren’t going to magically get better. They’re going to get worse.
Finally there’s the mental side. If you’re working hard (as you should), it’s easy to become mentally fatigued as well. That’s not good either.
Taking a little time off – like professional players in all sports do, incidentally – can help recharge the ol’ batteries and get you ready to tackle new challenges.
So my advice to you is to walk away from the practice field (or area) for a bit and let your body heal itself. See a doctor or a physical therapist if you need to. But one way or another, give yourself a break and go do something else for a little while. You (and your body) will really be glad you did.
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.