⚾ BLOG: Preventing Youth Baseball Injuries
Summer baseball is here — and with it comes packed weekends, travel tournaments, long innings, and plenty of heat. While the energy and competition are great for development, it’s also prime time for overuse injuries, especially in young athletes who pitch frequently or play on multiple teams.
As a coach, parent, or trainer, your goal should be to help young athletes grow in the game — not break down from it.
Below are 5 essential tips to prevent overuse injuries this summer, plus the key warning signs every parent should watch for.
✅ 1. Don’t Let Summer Ball Become a Throwing Marathon
Summer ball often means a high volume of throws — warmups, bullpens, infield drills, doubleheaders, and tournaments — all packed into one week.
Reminder: Overuse isn’t just about pitch counts. Every throw counts.
🔹 What to Do:
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Track all throwing activity, not just pitches
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Limit extra throwing (like long toss) during heavy weeks
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Don’t be afraid to pull back, even during tournaments
✅ 2. Schedule Rest Like You Schedule Games
With full calendars, rest can become an afterthought. But recovery is when growth happens — without it, injuries stack up fast. Without rest, tissue breaks down faster than it rebuilds. This leads to soreness, slower throws, and even serious issues like Little League Shoulder or UCL strains.
🔹 What to Do:
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1 full day off from throwing each week
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Prioritize rest after big weekends
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Support recovery with sleep, hydration, and nutrition
✅ 3. Avoid Playing on Multiple Teams
Many young athletes juggle school ball, travel ball, all-star teams, and tournaments — sometimes all in the same week. The problem? No one tracks total workload.
That’s how a kid ends up pitching Friday for one team and Sunday for another.
🔹 What to Do:
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Pick one team per season when possible
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If playing for multiple teams, parents must track volume
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Communicate with coaches and make rest non-negotiable
✅ 4. Respect Pitch Counts — Even in Big Games
It’s tempting to let a player throw “just one more inning” in a championship game. But:
Fatigue is the #1 risk factor for injury.
When arms are tired, mechanics fall apart — and injuries follow.
🔹 What to Do:
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Follow age-appropriate pitch count guidelines
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Never pitch through pain or extended soreness
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Rotate pitchers regularly to spread out volume
✅ 5. Stick to a Simple Arm Care Routine
Not everyone has access to a strength coach, but every player should have a basic arm care routine — especially during high-volume periods.
🔹 What to Do:
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Use light resistance bands for shoulder work 2–3x/week
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Include mobility drills for shoulders and thoracic spine pre-game
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Post-game: stretch, hydrate, and only use ice for swelling or injury
🚨 Signs of Overuse to Watch For
Parents and coaches should look out for the following warning signs:
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Arm soreness lasting more than 24 hours
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Elbow, shoulder, or back pain
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Decreased velocity or poor control
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Changes in throwing mechanics
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Avoiding throws or losing interest in playing
If these symptoms show up — stop and evaluate.
Early action prevents long-term damage.
🧠 Final Thoughts
Summer baseball should be fun, challenging, and developmental — not a recipe for burnout or injury. Parents and coaches have a huge role in managing workload and protecting growing bodies.
Let’s make this summer a season of:
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Smart play
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Healthy arms
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And great memories