What are the most common muscles used in softball?
Sports like softball and baseball are demanding on the body, often requiring the athlete to change direction quickly while baserunning and fielding, as well as make quick rotational movements while throwing and hitting.
The primary lower body muscles used when playing softball are the quadriceps, hamstrings, hip flexors, groin and calf muscles.
The primary upper body muscles that are used include the rotator cuff, the shoulder, the abdominals and the lower back.
What are the most common injuries in softball?
Softball players can experience injuries through both overuse and those that are caused by a more traumatic experience, such as a collision with a ball or another player.
Common overuse injuries include:
Elbow tendonitis
Rotator cuff tendonitis
Lower back pain
Knee pain
Common traumatic injuries include:
Rotator cuff tear
Ulnar collateral ligament sprain
Knee injuries
Ankle sprain
Muscle bruises
Pulled hamstrings
How to prevent injuries?
The best way to prevent injury while playing a dynamic sport like softball is to maintain strength and flexibility. Lifting weights can help build resilience and strength and should be paired with a stretching program that encourages flexibility and mobility.
It is important that the player and the team implement a stretching routine both before game play and after to maintain looseness in the muscles and prevent injuries from overuse and trauma.
What are the benefits of stretches?
Implementing stretching techniques that target the main muscle groups used in softball is ideal for preventing injuries and reducing muscle soreness.
The benefits of stretching include:
Maintaining flexibility
Promoting good posture
Alleviating muscle and lower back pain
Increasing balance
Improving athleticism
Increasing blood circulation
Improving coordination
Increasing mental awareness
Preventing injuries
Instructions:
Slowly move into the stretch position until you feel a light tension.
You should maintain a relaxed state and practice consistent steady breathing.
Hold the stretch for 20 to 30 seconds, while always remembering to breathe.
Carefully come out of the stretch.
Repeat the stretches 2 to 3 times and repeat on the opposite side if necessary.
If you feel pain or discomfort this is an indication that you have pushed the stretch too far and must back out of the stretch right away.
Note: The content provided in this book is meant to be informative but is intended for recreational use and should not take the place of medical advice from a trained professional. If you feel you are experiencing pain, discomfort or medical conditions, please see your healthcare provider immediately.
Stretch 1: Lying knee roll over
This stretch helps to loosen the lower and mid back. Rotating the spine helps promote flexibility and how effectively you can throw and hit the ball.
Lay on your back
Extend your arms out to the side of your body
Bend your knees and bring them to your chest
Let your knees fall to your right side
Let your back and hips rotate with your knees
Keep your shoulders flat on the floor
Hold for 5-10 breaths
Repeat on the other side
Stretch 2: Leg Swings
Leg swings help increase active flexibility in the front hip and hamstring
Stand on the left side of a wall or other support
Use your right hand for support
Swing your right leg forward and up toward your hip, keeping your leg straight
Swing your leg back down and behind you
Bring your right leg as far back into hip extension as comfortable
Swing leg 10 times
Repeat on the other side
Stretch 3: Knee to chest
This stretch promotes hip flexibility and is a good warm up for dynamic movement.
Stand tall with your arms at your sides
Raise you right leg so your knee is at waist height
Hold your right knee with both hands, gently pulling your leg higher and hugging it to your chest
Lower your right leg down and switch sides
Repeat 10 times
Stretch 4: High knee
High knee helps expand your range of motion and adds more active movement to the previous knee to chest stretch.
Start in a standing position
Raise your right leg up to waist height
Lower your right leg to the ground while raising your left leg to waist height
Repeat this alternating movement while moving forward at a brisk pace
Repeat 15-25 times
Stretch 5: High skips
High skips are a dynamic stretch that help to stimulate the foot, ankle and calf.
Begin with a light skipping motion
Push your left foot off the ground while bringing your right knee into your chest
Switch legs, while lowering your right leg to the ground, push off your right foot
Lift your left leg into your chest
Repeat in a skipping motion 15-25 times
Stretch 6: Arm circles
Arm circles help increase shoulder mobility and helps with your ability to throw and hit a softball.
Stand with your arm at your sides
Raise your arms in front of your body
Make big circles going clockwise with your arms
Control your motion as though you are touching the digits on a clock
Repeat clockwise 5 times
Switch directions and perform the circles counterclockwise
Repeat counterclockwise 5 times
Check out this book for more stretches. A downloadable version for either baseball players of softball players is available here complete with a great training journal.
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