As parents, we want to give our kids ample opportunity to play the sports they love. A love of sports within children can be addicting – after all, what young athletes don’t dream of hitting the big leagues? Here in Arizona, the love of the game is most apparent in baseball and thanks to our incredible climate, kids are able to play year-round. But how much is too much when it comes to developing athletes?
The physical demands of playing non-stop
Youth bodies are still developing until 18, or even several years beyond that. Young athletes aren’t necessarily ready for the tremendous volume that year-round, high-level competitive baseball demands.
Overuse of a young athlete’s body can result in serious and persistent injuries, such as inflammation in the shoulders, UCL (Ulnar Collateral Ligament) injuries and more. Many of these injuries are the direct result of simply too much use. In fact, when it comes to UCL and other elbow injuries in baseball, there’s a recognized epidemic. Kids are throwing too much.
This overuse is seen again in the skyrocketing rates of Tommy John surgeries. Tommy John surgery, also called UCL reconstruction, is where a surgeon replaces the injured UCL with a tendon taken from somewhere else in the patient’s body.1 It used to be that we would only see these surgeries performed on older, more mature players. But now, nearly 60% of all surgeries are performed on players who are between 15 and 19 years old. 2
Becoming a better athlete – without overdoing it
There are ways to become a better athlete without pushing our young players too hard. For example, it’s a good strategy to mix up your motions. You don’t have to necessarily take on a different sport, but look to fold in interesting new workouts into the routine that can train the body in different ways. A well-rounded approach to training not only helps athletes become stronger, but it allows them to deliver high-performance, without risk of a breakdown. Check out a step-by-step guide for ways to prep your arm for throwing in our blog here.
The earlier you can switch up a young player’s routine, the better. For parents and coaches, it’s important to proactively identify who is at risk. Look to the baseball players who throw the hardest at young ages. These players are putting more stress on their shoulders and elbows. Other things to look for: kids who play on many teams, or who play as catcher and pitcher. All these can be signs of overuse and can lead to muscle strains.
Here are the top tips from Spooner physical therapist Pete Gorman, PT, DPT, CSCS, to help you support young baseball players:
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- Put the ball down. Yes, put it down! Strive for two to three months throughout the course of a year of no throwing. Give their body the break it deserves.
- Address mobility and strength deficits. Specifically, look at hip mobility and rotational deficits, as well as upper back mobility, flexibility and core strength. Don’t wait for an injury to start working on these weak points.
- Look for warning signs. Warning signs may include difficulty going through motions that were previously easy. Watch out for your pitchers. Keep a close eye on athletes who don’t take time off or who play in multiple leagues.
Don’t discourage playing – a love of sports is a wonderful thing! – but do encourage building in time to rest and training across a range of motions. It is our goal that your young athlete can play strong for many years!
If you have questions about what this looks like, or want to take a proactive approach to your training, Spooner is here to help (and cheer you on) every step of the way. Click here to schedule an appointment at one of our locations across the Valley!
References
- Wheeler, Tyler. “Tommy John Surgery (UCL Reconstruction) and Recovery.” WebMD, WebMD, 27 Jan. 2020, www.webmd.com/fitness-exercise/tommy-john-surgery-ucl-reconstruction
- Davis, Craig. “Teen Tommy John Surgeries, Youth Sports Injuries Reach Epidemic Proportions.” Sun Sentinel, 28 June 2018, www.sun-sentinel.com/sports/fl-sp-tommy-john-youth-injuries-20180618-story.html.