Baseball season is back—and for high school and college players across the Greater St. Louis and Southern Illinois areas, that means long practices, competitive games, and lots of throwing. Unfortunately, it also means a higher risk of shoulder and elbow injuries, especially during two critical points in the year: preseason/early spring and late summer/early fall.
The early season spike is often due to a poorly managed ramp-up in throwing volume and intensity, while the late-season injuries are typically tied to accumulated fatigue after months of competition. The bottom line? Throwing is hard on the body—and without proper care, even the strongest athletes can wear down. Good thing you’ve found Axes… your local experts in arm care for baseball players in St. Louis.
Why Arm Care Matters
Pitchers, catchers, and other overhead athletes generate immense force with every throw. Over time, that force can reduce shoulder, trunk, and hip mobility and strength, leaving athletes vulnerable to overuse injuries. Many also participate in high-stakes summer showcases or tournaments with back-to-back game days and travel—adding even more stress to the body.
To perform at your best and stay healthy, it’s critical to follow an in-season arm care program that focuses on:
- Soft tissue work for the forearm, shoulder, and scapular muscles
- Mobility exercises for the scapula, thoracic spine (mid-back), and hips
- Strength training for the forearm/elbow, shoulder, scapular stabilizers, core, and hips
Learn more about sports physical therapy at Axes and how our programs are tailored for overhead athletes.
What Should Be in Your Arm Care Program?
While it might seem like a lot to juggle during the season, you can streamline your routine by choosing exercises that target multiple areas. For example:
- World’s Greatest Stretch: Enhances thoracic spine and hip mobility
- Lacrosse Ball Release: Targets the posterior rotator cuff and rhomboid muscles
- Bear Crawls: Great for shoulder stability and core control
- Prone Row to External Rotation to Overhead Press: Builds rotator cuff and scapular strength
- Forearm Supination/Pronation: Strengthens the elbow, forearm, and wrist for stability
Need help deciding which exercises are right for your schedule and position? Contact your local Axes Physical Therapy clinic—our sports and overhead athlete specialists can tailor a program specifically for you.
Timing Is Everything
One of the most overlooked aspects of arm care is when to do it.
1. Avoid fatigue before games: Band work is OK for warm-ups, but skip heavy lifting or intense strength work before competing.
2. Listen to your body: If you’re sore after a game or playing multiple days in a row, shift your focus to recovery and mobility, not strength.
3. Don’t overdo it: Most throwing injuries come from overuse—not weakness. Your body needs time to recover.
The Bottom Line
A great in-season arm care program is all about maintenance, not overload. It should help you stay mobile, strong, and resilient, while adapting to the demands of your schedule. The best results come from individualized care based on your body’s needs, your position, and your playing time.
If you’re not sure where to start—or want to get more from your season—get evaluated by a physical therapist who understands overhead athletes. At Axes Physical Therapy, we specialize in working with baseball and softball players to create customized plans that keep you performing at your best.
Need Help? Reach Out – No Referral Required!
Whether you’re just starting the season or trying to stay healthy through playoffs and showcases, Axes PT is here to support your performance and longevity.
Schedule an appointment or visit AxesPT.com to find your nearest clinic and get expert help today.
