Baseball Arm Care: What Should You Do (By Age)?

[@DanBlewett]

✅ Have a question? Leave it. Otherwise, check out my baseball books and courses here: linktr.ee/danblewett

[@charlescook9052]

I'm sure you have talked about 'shut down' periods for pitchers in the off season (I can't locate it). Some recommend completely shutting down all throwing for 2-3 months/yr. Other reputable sources say a complete shutdown such as that can lead to an increased likelihood of getting injured. Based on the available data, my offseason plan for my 14 year old son was to do the following: refrain from pitching from the mound for 2-3 months, but still do some lighter (maybe 70%) flat ground throwing during that time, as well regular conditioning, arm care, weights, mechanical work, etc. Would love to know your thoughts on this. My kid is freshman throwing consistently 83-85, topping at 88. Would love him to play in college but the amount of arm stress he endures is always in the back of my mind. He recently started to do dead hangs from a pull up bar almost daily to strengthen shoulder/forearms.

[@DanBlewett]

I think that's perfectly fine. I also feel the dissonance behind the shutdown periods. It's clear that low-effort throwing is safe in almost any dosage - infielders rarely get injured by comparison despite huge volumes of daily throwing. INF throws are usually 60-85% of full speed. Runners run mostly year round but have easy periods. Weightlifters lift year-round, but just taper down and have their own easy periods. I think non-pitching easy throwing period is safe, but that's just my opinion - as you mentioned, no one really has data on that but it seems to fit common sense. Pitching at full speed is the harmful variable.

[@charlescook9052]

@@DanBlewett Thank you

[@davidboatman925]

Just fine, look at those pitchers from northern latitudes, Pat Hetgen comes to mind who played hockey in the winter months.

[@davidboatman925]

Thank you Coach Dan, you provide good insight and good advice on pitching that is very resourceful. I appreciate the time you have put into this and I enjoy your calm speaking voice. Nice and even keeled, just the way I want my pitchers to be on the mound.

[@eligoodrich2029]

Started my 11 year old on j-bands in the fall, 2-3 times per week. He took it mostly seriously because he wants to throw harder. Over the course of 5 weeks he went from throwing high 50's and topping out at 60, to consistently throwing low 60's and topping out at 63. That's the upside. The downside is, I was going to continue to have him do 1-2 band workouts per week in the off-season. Low and behold, the first week after Fall Ball was over he asked if he "had to do bands today"... like it was a chore. I told him he didn't have to, and could have a few weeks or so off from band workouts. They are a chore, and obviously want to avoid burnout... but boy they do work. Interested in your take on other tools (besides bands) he could use next season, in season to stay healthy and continue his velo ascent in a healthy manner. Elbow buddy? Weighted balls?

[@VegasGuy1975]

How does arm care play into kids in the 14-15 range whom do not pitch but throw out field long throws?

[@DanBlewett]

every player should do arm care, and outfielders seem to have worse-feeling arms than other positions, and my guess it because they wait longer periods of time between very hard throws, whereas infielders make more frequent but lower intensity throws. Long story short, OFs should do arm care at 14-15, but it wouldnt worry me as a much as a parent because its just not as overuse-intensive as a position compared to pitching or catching.

[@VegasGuy1975]

@@DanBlewett thank you for the input. I’m going to start talking about Arm care with my son. I’d like to at least plant the seed so to speak.

[@raydemarco427]

Dang when I saw age groups I thought he was going to discuss us older athletes. I've been having some chronic anterior ucl soreness. Not bad but just nagging

[@redmetro11turbo9]

How do you think about kids(

[@DanBlewett]

Every kid throughout baseball history just picked up the ball and threw it. If it wasn’t okay to some degree, everyone would have been healthy. I think that’s fine as long as it’s warm enough outside and they start throwing softly. After all, the best warm up for the muscles of the throwing arm is throwing itself, but at a low and gradually increasing intensity.

[@AlanSteinman]

Your attitude is one of a baseball coach, not a KZbinr. Very glad I found this channel.

[@352ucanes9]

Didn't want JD or anyone associated with the Morris tree. Yet here we go again. Pulled a Manny and hired JD. What a disaster of a season and in that program destroyer. AD needs to be accountable for this and the other sports.

[@DanBlewett]

what?

[@danhenderson1942]

Love how you break this down by age group ... and you're so right, kids just want to have fun... but if they aren't playing well enough to make the team, that's no fun. In our league, 12 U ... the coaches gave a pitch count and nobody pitches more than 3 innings... no matter the score. Question... is 11 too young to start significant strength training ? Thanks Dan

[@DanBlewett]

11 is borderline. If they're focused and mature enough and want to, then its fine. Strength training is never unhealthy at any age, just unnecessary or dangerous if they can't focus and be safe in a weight room and do things properly. It's just a question of that - maturity and focus and attention to detail. But usually 12+ is my broad brushstroke starting age.

[@danhenderson1942]

@@DanBlewett thanks! Recent article in Mens Journal says if they are past 8 ... and in sports ... they are already a bit behind. The show research that says find the right trainer... get going now. Mirroring what you said about motivation and the right technique and supervision!

[@DanBlewett]

That article is garbage - kids are absolutely not behind if they are past 8 years old. Complete nonsense.

[@danhenderson1942]

Thanks Dan. Didn't sound right to me!

[@cwj9202]

@@DanBlewett - Thank you for emphasizing that issue. For us farm boys who started lifting "weights" at a very tender age, hearing people state manipulating heavy objects before a certain age never added up.

[@richardjacobs7632]

Coach what about nutrition and supplementation for connective tissue? Diets in this time here in the USA are carb heavy and terrible! Can kinetic taping help! The Orioles have been devastated by arm injuries this 2024 season. Interesting piece. Thank you

[@DanBlewett]

Its safe to say that MLB teams have access to the best nutrition, training, devices and medication in the world, which is to say that if nutrition or tape could solve these problems or make meaningful improvements in arm care, they would have by now.

[@richardjacobs7632]

@@DanBlewett I hope they don’t go by the RDA standards set by the government!

[@danieldziepak6561]

When i have kids I'm going to start them in the gym young and get all this bofy csre going so if they do keep playing sports they'll have a routine thst hopefully wont feel like a job but rather habit. Because i dont want them to break their growth plate in the fifth grade like me

[@pumpbustersv1]

Strange question, any tips for protecting your off throwing shoulder? I've got a touch of the scoliosis and it doesn't affect my throwing arm, but from time to time just batting/working out/epilepsy tremors at night can really mess with that glove shoulder. I try and keep my weight lifting away from actual high intensity stuff that'd do anything to my back and more towards higher rep and lots of pullie/band work. Just curious if you had any workout tips for increasing range of motion/strength there.

[@DanBlewett]

I dont specific tips, no, but I'd assume any rotator cuff / rhomboid / lower trap exercises would benefit you. Would probably be worth a conversation with a good PT or someone who specializes in scoliosis

[@pumpbustersv1]

@@DanBlewett yeah I've been looking around recently for pt's/spine docs. My scoliosis is literally so minor it just wouldn't be covered by insurance I think since it's not even noteworthy day to day pain. The rhomboid notes a good one I hadn't heard before actually and it makes sense with where the discomfort comes from. I'll have to dive into possible exercises for that. Thanks Big D.

[@DanBlewett]

This playlist of mine is a good place to start - kzbin.info/www/bejne/aYKsoX6wo7R9oMU

[@aaronbeaver3647]

@@pumpbustersv1 I've experienced this as well. From being a former collegiate pitcher --- Mainly from just throwing, using muscles on the right side of my back/body that don't get used on the left. The first thing I would recommend is stretching. Any stretch you do with your right shoulder/back/arm/tricep/froearm - do with your left as well. Secondly, do a lot of band work post pitching with your left throwing shoulder. Say you just threw a game and had 45 pitches. + your 30-40 bullpen/warm up pitches. Take your bands and simulate that with your left side. This is will give you not only strength on your left side, but coordination as well. Also, take the offseason, non throwing days, and get in the weight room. Work and focus on unilateral movements. Specifically dumbbell exercises that focus on traps/rhomboids/rotator cuff. The most underrated muscle to work is your serrates anterior. Strongly recommend Yoga in the offseason as well. Try doing trivial everyday activities with your left side also i.e brushing your teeth, cutting your steak, typing on the computer, etc,. Muscle imbalance is very, very common issue with baseball pitchers and tennis players that can cause a lot of minor/major inconveniences later in life. Trust me, I've been through it! Let me know if you have any questions!

[@ryanpagel8014]

Thanks for sharing this.

[@DanBlewett]

no prob! I know you and I discussed this a bit - thanks for the idea!

[@jofar]

Do you have a arm care routine I can copy? If not where do I find one? because no one in my area uses arm care. Thanks a lot for all the video they are very helpful.

[@DanBlewett]

here: kzbin.info/aero/PLw7qBM3nR3LN5bTmSKjM6CsTt6cR2Pm_2

[@jofar]

@@DanBlewett thank you!

[@shotcawler37]

What are your thoughts on Massages?

[@DanBlewett]

theyre not a real solution to any real problems.

[@shotcawler37]

@@DanBlewett thank you

[@ARTTexasusa]

This is an excellent video. My 10 year old (nearly 11) son fractured his arm after a single pitch after a small warm up and after not using it for many days. It was a thrower's fracture like Tony Saunders'. We have our one week follow up with the ortho dr tomorrow. I want to learn about what we need to do, if and when, and how he can resume playing. Obviously, I will talk to the doctor but I want to make sure that we have excellent rehabilitative care and use the right precautions moving forward.

[@DanBlewett]

yes - going forward, do the best you can.

[@nofurtherwest3474]

I've never heard of a 10 year old fracturing his arm from throwing a ball. bizarre. Did the doc say it's rare to see?

[@ARTTexasusa]

@@nofurtherwest3474 yes rare but the dr (in a large city at one of the top Ortho practices in the us) also had three cases of it in one year

[@ARTTexasusa]

If anyone is following or researching a throwers fracture like Tony Saunders had and my then 10 year old had, I wanted to update our status. My son fully recovered. The dr advised that he didn’t do anything “wrong” and that the pure torque leads to a throwers fracture. My son has no more chance of it happening again than any other kid. That said, we are even further aware and conscious of good arm care.

[@nofurtherwest3474]

@@ARTTexasusa it is rare for age 10 because 1) they do not create big forces like an adult and 2) they have more flexible tendons and joints he prob needs to warm up better. and have more well rounded muscles. maybe he is not doing other sports or activities to have well roundedness idk

[@iwillbreaku100]

My son is 12 years old standing at 5’8 throwing at 68-73 mph. Should I be worried about him ruining his arm.

[@DanBlewett]

He’s definitely in a higher risk category because he throws so much harder than average. And coaches often overuse the best kids because they’re so dominant. So be careful

[@iwillbreaku100]

@@DanBlewett Yup you are right on the money coach, he is a lefty too. But I shut those coaches down when they try to over use him. Bye I’m a big fan of your channel thanks for the advice