April 6th, 2015

Norton Sports Health: Pitching tips

Staff Report


Norton Sports Health: Pitching tips
Norton Sports Health logo

Elbow and shoulder injuries in youth baseball players have been on the rise in recent years and research points to overuse as a main cause. Overuse injuries often are preventable. These guidelines may help prevent these injuries in baseball pitchers. Here are some tips from Norton Sports Health:

Prevention of elbow and shoulder overuse injuries

• Properly warm up.

• Use age-appropriate pitches.

• Use proper pitching mechanics.

• Never pitch with elbow or shoulder pain.

• Don’t pitch on consecutive days.

• Take the appropriate amount of time off based on previous game’s pitch count.

• Stay within recommended pitch counts per game for age group.

• Take time off from all baseball activities (three months per year is recommended).

Recommended pitch counts by age:

8-10 year olds:  50-65

11-12 year olds: 70-80

13-14 year olds: 75-90

15-16 year olds: 90-100

17-18 year olds: 95-110

Age-appropriate pitches

Fastball 8 (+/-2)

Change-up 10 (+/-3)

Curveball 14 (+/-1)

Knuckleball 15 (+/-3)

Slider 16 (+/-2)

Forkball 16 (+/-2)

Screwball 17 (+/-2)

Days of rest based on pitch count

Age      One day            Two days          Three days        Four days

8-10      21-35                36-50                51-65                66+

11-12    21-35                36-50                51-65                66+

13-14    21-35                36-50                51-65                66+

15-16    31-45                46-60                61-75                76+

17-18    31-45                46-60                61-75                76+

Click here for more information: http://www.nortonhealthcare.com/sports-health-medicine

 

 

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