Recovery Methods

i am also very interested in recovery techniques. I ofcourse run and ice, but what else is there? Or maybe a plan that is more efficient.

I haven't really had any difficulty with arm soreness in about a year now. One thing that I've actually stopped doing is icing. It's really had no beneficial affect on me. Make sure you flush your body hard after a start and try to run every day.... I know when the pitchers on my team finish a game, all the pitchers that threw that day immediately run poles and some sprints. This, along with running every day and throwing regularly the whole year has kept my arm free of soreness. (and it's not because I only throw 50 mph or something, because my fastball sits around 83-84).

So get your arm in shape and keep it in shape, pitch with good mechanics, and flush out your body when your done. I notice I have more soreness in my core and lower back (very very minimal)after a start than I do in my arm. Remember though, this is only my opinion and my body, not yours. Good luck.

Thanks for the info. I think this might be because I'm used to throwing a CG or w/e then being off for 2/3 days, but this time I had 2 extended warmups, and 2 3 inning outings -- much more throwing than a CG, and over two days.

Anyway yesterday I did rotator cuff exercises, resistance band work, some pushups and running, and iced, and when I threw today there was little pain. Should be 100% tomorrow to relieve.

If you are sore you need to let your coach know or you are going to end up having more and more pain.

Don't let wanting to pitch get in the way of keeping you arm healthy or in time you won't be able to pitch any more.

I used to get a lot of shoulder pain before, now I barely get any. Only question I would have is how much effort are you using with your arm, and how much with your hips? Try going through your mechanics and seeing if you can figure out if there could be a problem there. Another suggestion would be start a rotator cuff program for yourself to try to gain strength in your shoulder if your not already. As far as icing I used to do it a lot but now I don't get much shoulder pain, and I had also read an interesting article... It was about Matsuzaka, when he would throw bullpen sessions even up too 300 pitches! he still wouldn't ice after. Now that's either one strong shoulder, or one bad pitchers hang over.

Usually, soreness (as opposed to pain) is from the lack of conditioning... that is... you're not throwing enough bullpen pitches at game intensity.

Buttttt, to speed up recovery, besides pitching from the mound the amount required from a game (at least), general training, such as endurance and explosive exercises across the whole body.

Endurance training promotes faster recovery from fatigue, is the best form of activity for active recovery, facilitates a greater volume of non-endurance activity training, strengthens connective tissues, and increases heat tolerance.

And explosive training conditions the body to respond in different postures with maximum speed and effort. Principle of Specificity!

I would say that is accurate, I'm not used to the volume.

Threw light 3x today, feel much better.

quote:

Originally posted by jhick40:
What should I do to speed up my arm recovery? I'm very sore in my shoulder today, but it feels better than yesterday. I did some light throwing today, ~60% with some pain.

Right now I ice, eat lots of protein, light jogging, and gentle throwing increasing slightly to warmup throwing.

Try testing yout PH in your body. (7.4 is good)That's where it all begins. Dump the protein unless it's from plants. Protein supplements are a joke! See www.fletchspen.net for the very best recovery

Recovery starts with body chemistry. Unless you have that...don't waste my time

Isn't it kinda hard to waste people's time on a public forum?

Perhaps you should edit that to be a bit nicer, eh?

Don't take that out of context Xfactor. What I mean is I won't even talk to a pitcher about recovery unless he us willing to eat right. Nothing personal

I guess when you are an ex minor leaguer you can have an attitude---but how do you learn about his body chemistry without talking to him--_DUH !!!!!!!!


Or is that a waste of your precious time ?

quote:

Originally posted by jacetheace:
Recovery starts with body chemistry. Unless you have that...don't waste my time

Funny, I don't remember asking for your help?

Thank your TRhit

OK unless you are willing to make adjustments in that area...don't contact me....sorry

I work with dozens of quality pitchers. I don't need to talk to shmoes that don't GET IT.

quote:

Originally posted by TRhit:
I guess when you are an ex minor leaguer you can have an attitude---but how do you learn about his body chemistry without talking to him--_DUH !!!!!!!!


Or is that a waste of your precious time ?

I know how MOST are. Talk to me to see if it's worth it. If not ...shutup

Uponthemound gives good advice.
Some pitchers need more time to recover.
When you run after an outing make sure you jog slowly. Icing is only required if you have a hard work out and you might consider an asprin after the outing which will heip reduce swelling and increase blood flow.
Pain should be investigated. Don't rush your down time. My son needs 4-5 days between outings with a light bull pen in between. Let your body tell you when it is ready or needs time to recover.

There are also some rubbs that pitchers use like deep heat type rubs. My son used a gel Called Arnika (SP?). It is an arsinic based jell that makes your arm feel like jelly

quote:

Originally posted by jacetheace:
OK unless you are willing to make adjustments in that area...don't contact me....sorry

Kindly step out of my thread. Thank you for the advice all, I guess my recovery just isn't the same as it was at peak last summer. Working on that now...

I'll gladly step out of your thread of someone who does not want advice.
But why did ask for help in the 1st place?

LHP...
Our pitchers run a lot and keep their cores strong by doing med ball and band work between starts. Most of the exercises come from the athletic pitcher workout. Another thing we do at our school is throw everyday. Our pitchers will even throw the day after a start working on command of the fastball and change at 50-60%. Many of our pitchers also swim between starts. We do not have a pool at our school, but many of the guys have health club memberships. We also lift 2-3 times per week as a team throughout the season to keep the entire body strong. I hope your recovery time begins to decrease. Good luck.

pitch and hit, I am impressed that a high school would invest in the ap program or at least someone gave you guys a copy. I have to ask though as I look at your plan. The ap program even in the maintanence stage in season is 2x per week and takes at least 1-1.5 hours to go through all the way. Lifting 2-3 times per week at 30-45 minutes of in season work and swimming. I guess I am wondering how you get games in as I assume you are looking at 5 games per week. Kind of run thin in the time department?

sorry that is pitch and catch.

quote:

Originally posted by LHP2140:
What should I do to speed up my arm recovery? I'm very sore in my shoulder today, but it feels better than yesterday. I did some light throwing today, ~60% with some pain.

Right now I ice, eat lots of protein, light jogging, and gentle throwing increasing slightly to warmup throwing.

There isn't much you can do after the fact.

You have to condition your arm properly, throw with good mechanics, and not overuse your arm.

Also, while soreness is generally normal, pain is never a good sign. You may have a problem with the structure of your arm (that could be due to your mechanics).

2Bagger...We invested in the program 4 years ago. We have modified it in many ways so that we can use some of it at certain parts of our 5 day pitching routine. We use it alot in the 3 weeks prior to games and then split it into different parts. We have 2 players that are just pitchers and they can focus more time than our guys that play positions too. We also use this throughout the course of our summer season when we have more time to spare.

That is what I figured and what I have seen from a variety of high schools. I have been through there clinics and worked with the program for quite a few years, even involved one of your parents in it quite a while back. Just a thought for you, as I have been told many times from Ron, do not change the routine as it is designed, otherwise it will not work anywhere near the design. It works well during the fall and winter on a 2 or 3 day a week schedule only if watched closely by someone knowledgeable with the program. If done alone by the kids it is worse than kids in a weight room without proper supervision. During the season I switch to 2 days per week at reps of 2 on the throwing, and not just pitchers all position players as well. Good luck, hope it is going well after taking over for Coach Pec.

Things are much better now, have been using light lifting and sprints with jogging before and after pitching days.

LHP2140,

My son's travel coach told us about a 36 hour recovery process to use after pitching. Of course year round conditioning is crucial, but after pitching he hangs from the backstop 20 seconds x3, takes 2 200mg ibuprofen and ices shoulder/elbow 20 min. Two more ibuprofen before bed and one again in the morning. If you have a sensitive stomach, make sure to take the ibuprofen with milk. No throwing next day. 2nd day after pitching light throwing around 60%. My son has no complaints of any soreness.

renate

I do not agree with that approach at all---to much medication---our guys throw lightly the day after pitching

TRhit,

Would you lower the dose or not use the ibuprofen at all? Since using the regiment he hasn't had any issues w/tenderness. Prior he sometimes would be a bit sore, but not incredibly. We really try to watch the pitch count as a guide of when to stop. We use at 15 pitch inning as a goal and try to keep him around 85 pitches per game.

quote:

Originally posted by jacetheace:
I know how MOST are. Talk to me to see if it's worth it. If not ...shutup

Jace,

What a great addition to our community! (Please read with lots of sarcasm)

1. The orignial post wasn't directed at you. This is obviously a kid who has no help on a local level and was looking for ideas. That is what this board is for.
2. You call some HS pitchers schmoes. Classy.
3. You tell someone else to shut up in a public forum. Super classy.

I think that is called strike 3. Not a very good way for you to come to this board and try to drive traffic by spamming your website addy every chance you get. Try paying for your advertising.

quote:

Originally posted by Renate:
TRhit,

Would you lower the dose or not use the ibuprofen at all? Since using the regiment he hasn't had any issues w/tenderness. Prior he sometimes would be a bit sore, but not incredibly. We really try to watch the pitch count as a guide of when to stop. We use at 15 pitch inning as a goal and try to keep him around 85 pitches per game.

Why medicate at all if there is no pain?

Ibuprofen side effects

redbird

I am with you---I have seen kids taking it before they even began the game


Renate---I would not use any meds--_WHY?

TRhit & Redbird5,

I appreciate the feedback. This is not the first coach to recommend the use of ibuprofen products after pitching. It has been explained as a precautionary action just as icing. We'll try elimating it after the next game and see how he feels, if it makes any difference.

It is interesting to see what other's think regarding subjects that are brought up. There is always something that can be learned from other's experiences and perspectives, even if it just to question what has been told to you as a "conventional wisdom".

Just so you know I am not an advocate of icing either

Neither am I.

Icing after a hard workout and taking an anti inflamatory (ASPRIN) in moderation is not medicating. You can over do anything even an attitude about using proven methods. I take an asprin every day under doctors orders. I have used asprins all my life when needed with no problems and no headaches.

Yeah, right now I don't take any pain medicine, I mean sometimes even late in the season there's some pain, but better to feel it in my opinion. No reason to risk hurting my arm more or inhibit the "signs" its giving me. Thank you for the help TRhit and others!

LHP, focusing on athleticism and mechanical training is 90% of recovery. My own son did heavy plyometrics training, band work, running and core, weights.. and on and on. Today he told me his arm just does not get sore any more after his starts. He is a Junior LHP.

Eat complex animal protein (a good steak!) the night before games. It helps the thinking process. Keep up the band work for range of motion. Drink water!

My son ices but it's probably more a tradition than anything. All I can say is it works for him.