Pre-Season Injury - How to stay "active" and get back in pitching form

Ugh, sorry to hear about the injury. I've heard of more injuries this year than ever before, my son included. We have 2 D1 ACC commits on the DL and my son (not a D1 ACC commit) is joining them for a couple weeks.

My son was told he can continue working out and basically do anything that doesn't involve movement of the injured area. There are a surprising amount of lifts/exercises that can be done if body parts are isolated. He might have to get creative or consult with a trainer, but there should be things he can do.

With an ankle sprain it shouldn't be much more than a week of a setback if he can keep throwing. He might miss a pen or two.

@TerribleBPthrower - Speedy recovery to your son and his teammates! We will all have to get a little creative over the next few weeks!

If his school and/or pitching coach follow Driveline programs or something similar, he can do those arm strengthening drills. He can do J-band work outs, shoulder tube, towel drills, core work, etc.  Take this time to strengthen the arm muscles and work on core strengthening.  Then once he is ready to hit the mound, it shouldn't be a huge effort to ramp up to game speed. With this down time and doing more strengthening than he normally would have by going straight into it, it may put your sons arm in a healthier position. So possibly a blessing in disguise.

Sorry to hear about your son. Physical therapists vary greatly. I'd recommend one that comes from ATC background and went on to become a PT. This is more and more common now. That also sets you up for if/when your son needs to see a PT in the future.

Make sure he does lots of band work.  It will supplement not being able to throw full speed.  Building arm strength is important because when he comes back he will not be able/willing to put full weight on his ankle like he did before.

Son broke his ankle fall of freshman year in college.  He did a lot of band work.  I can find out from him what specifics he did and anything else once he was released.  When he started pitching, he was reluctant using it the way he had before for an extended period of time.  Scared he would re-hurt it even though he mentally tried to fight through it.

@PitchingFan Thanks! That info would be great! It's his plant foot so I'm worried he may have that "worry" in the back of his mind.

We've had to battle through a couple high ankle sprains (the worst! and sons says more painful than broken bones) throughtout the years. If you have access to a pool we found that very helpful both for strengthening/stretching but also cardio.

Be careful his leg injury doesn’t have him throw from an awkward position. He could hurt his arm.

@RJM posted:

Be careful his leg injury doesn’t have him throw from an awkward position. He could hurt his arm.

We will definitely be very mindful of that and make sure he is well aware of that! Thanks!

@RJM posted:

Be careful his leg injury doesn’t have him throw from an awkward position. He could hurt his arm.

dizzy dean

all of the above.  I'd also see if he can do yoga or some similar stretching +core work, if he doesn't do it already.

one "trick" i used to do in hawaii was walk in the sand.  just back and forth and including weird angles (walk on the outside of your foot, the inside of your foot, etc).  obviously, in hawaii, I'd just go down the the beach and do it but we've done it with my son here in california, in a sand volleyball court  in our area.  This seemed to help me get back before our trainers said i would and it seems to help my son do the same.