By Nunzio Signore (BA, CPT, NASM, PES, FMS)
Strength & Conditioning Expert

When PBR invited us to contribute articles in regards to strength and conditioning into a weekly column, we were both flattered and impressed. You see, many people miss the boat on the importance of strength training for baseball players.  Training year round will not only improve performance but help reduce the risk of injury as well.  In addition to articles on strength, we will be posting info about mobility and stability work, speed training and nutrition as well.

Enjoy, and feel free to contact us with any questions at any time (845) 712-5415.

http://rocklandpeakperformance.com/rpp-links/

When PBR invited us to contribute articles in regards to strength and conditioning into a weekly column, we were both flattered and impressed. You see, many people miss the boat on the importance of strength training for baseball players.  Training year round will not only improve performance but help reduce the risk of injury as well.  In addition to articles on strength, we will be posting info about mobility and stability work, speed training and nutrition as well.

Enjoy, and feel free to contact us with any questions at any time (845) 712-5415.

PITCHERS ARM CARE… FOAM ROLLING

By Nunzio Signore (B.A. CPT, NASM, FMS, PES)

When you work with as many pitchers as we do, you hear the same complaints day in and day out. Things like “my shoulder hurts right here” or “my elbow hurts when I try to straighten my arm.  Learning how to take care of your arm, shoulder and body as a pitcher should be a top priority. Both pre- and post- arm care are equally important.

You can think of pre/post throwing arm care in 5 parts:

• Part 1 - Soft Tissue Quality (Foam Rolling)
• Part 2 - Mobility
• Part 3 - Band Activation
• Part 4 - Movement Prep
• Part 5 - Post Throwing Stretches / Cool Down

Much of the discomfort from throwing is a result of not working on improving tissue quality prior to throwing, which in turn can also add to the residual stress associated with post throwing.

In this article titled “Pitchers Arm Care – Soft Tissue Foam Rolling” we will be dealing with getting the soft tissue ready prior to throwing.  Self-myofascial release (or simply SMR) is a great way pitchers can help increase tissue quality without over stretching, especially for pitchers with laxity (loose joints).

How does it Work?

SMR stimulates a contraction in the muscle, triggering a reflex known as “autogenic inhibition”. In layman’s terms this is where the muscle will relax as a protective device. Basically, you can get many of the benefits of stretching without the lengthening of the muscle which may not always be the best thing for certain athletes (especially pitchers and swimmers whose muscles can be already too long from repetitive throwing and strokes). Foam rolling, however, will help break up the soft tissue adhesions and scar tissue in the area much like a massage.  These improvements in muscle “tone” don’t happen overnight. So making it a part of your daily warm up or pre-throwing routine will produce valuable results. This is why it’s a staple of our Pitcher’s Strength and Conditioning program at RPP.

How Do You Do It?

You use your bodyweight to apply pressure to the targeted area. Roll slowly away from the body and stop and “bear down” on the most tender spots. When the pain diminishes by at least 50% roll the other areas. The more body weight you lay onto the roller the more pressure you’ll apply to the tissue (please note – people with circulatory problems should not use foam rollers).  So having said all that, grab a foam roller (you can pick one up at your local sporting goods store or order from www.performbetter.com) and let’s get after it. 

LOWER BODY

1. Quadriceps - Start by lying supine with both quadriceps on the foam roller while supporting your upper body with your elbows. Roll from the psoas down to just above (but not on) the knees.
   
   YouTube link: https://youtu.be/cPUv6qhLLg8
   
   
   
2. Adductors - Lie on your side, with the inner thigh of the opposite leg on top of the foam roller. Roll from the inner thigh to just above (but not on) the knee.
   
   YouTube link: https://youtu.be/ioVOZTsM-xY
   
   
3. Glutes - Sit with one leg crossed over the other in a “gentlemen’s cross” (see image below) place lacrosse ball directly on the glute med and gently apply pressure by lowering your body weight onto the ball. Hold until pain decreases by 50%.YouTube Link: https://youtu.be/Qwvplg6uyBk
   

UPPER BODY

1. Thoracolumbar Fascia - Fold your arms across your chest and lie with the roller under your shoulder blades. Lift your glutes off the ground and roll down to the pelvis one side at a time.
   
   YouTube link: https://youtu.be/V8xrOTRVA5I
   
   
2. Thoracic Spine Extension - Lie supine on a foam roller with the knees bent and the pelvis and the feet flat on the floor. Lie back and extend the thoracic spine over the foam roller.
   
   YouTube link: https://youtu.be/E7qkingif5g
   
   
   
3. Lats - Lie on your side with your arm overhead. The roller should be positioned halfway down your back and roll towards the armpit.
   
   YouTube link: https://youtu.be/HzucMB35szg
   
   
4. Triceps - Start in the same position as you did for the lats. Now place the roller at the top of your triceps, place your head on your arm to apply pressure and roll down to just above the elbow. Don’t roll on the elbow.
   
   YouTube link: https://youtu.be/Wk9JYrvVdpw
   
5. Pec Major/Minor - I use a lacrosse ball or baseball for this one as it is a bit harder to get to with a foam roller. Face a wall and place the ball on one side of the chest just underneath the clavicle (collarbone) and roll to the outside towards the same side arm applying pressure by leaning into the wall. Do not go all the way to the shoulder and biceps tendon.
   
   YouTube link: https://youtu.be/wbDHsYpDvmY
   
6. Teres Major - Find the outside edge of your shoulder blade, just behind the armpit. Place a lacrosse ball against the wall and lean into it with this area.
   
   YouTube link: https://youtu.be/C_vv-et3U-k
   
7. Upper Trapezius - Using a lacrosse ball, lean against a wall with the ball directly on the upper trap. Roll in all directions concentrating on the areas that are most painful.
   
   YouTube link: https://youtu.be/4OLiIohyBBo
   
8. Forearms - This one is most effective when using a tiger tail. This can be performed anywhere and the video is self-explanatory. Precautions - Make sure to never roll around the area of the elbow as the ulnar nerve is very exposed here. If you feel a “funny bone” feeling get off of it.
   
   YouTube link: https://youtu.be/oPHQHQ37yYg
   

See ya in the gym.

Nunzio Signore (Owner Operator at RPP)
Rockland Peak Performance
174 Route 17 North
Sloatsburg, New York 10974
(845) 712-5415
http://rocklandpeakperformance.com/rpp-links/