Pioneer Valley Youth Sports and Fitness Institute

the source for sound athletic advice

Prevention of Rotator Cuff Injuries

For the high school baseball or softball player the heart of the off-season conditioning program is now.  Efforts towards explosiveness, acceleration, and rotational power are important; however, prevention of rotator cuff injuries, especially for pitchers, should be an integral part of the off-season program.  Isolating the muscles that make up the rotator cuff allow for adequate shoulder health and maximize performance.

The rotator cuff is made up of four muscles: the supraspinatus, infraspinatus, teres minor, and the subscapularis.  The muscles function to elevate the shoulder, creates rotation about the shoulder, and provides biomechanical control to maintain shoulder health.  During the throwing motion muscle concentric contraction (muscle shortening) occurs during multiple phases. During the initial movement, the “cocking” phase, the muscles contract to elevate the shoulder and place it into external rotation.  During the throwing and release phase the muscles contract eccentrically (lengthening of muscles) in order to reduce the stress damaging stresses placed on the shoulder.  Because the muscles that make up the rotator cuff are contracting in both a concentric and eccentric manner a training program must utilize exercises that allow for both types of contraction.

The goal of the rotator cuff program is to train these muscles for endurance versus power and size.  Minimal to no weight should be used for 20-30 repetitions per set, once fatigue is absent incorporate a minimal amount of resistance, 1, 2, or 3 pounds; one to three sets of each of the following exercise series is appropriate (please contact the author for appropriate diagrams).

Side Lying External Rotation

Lay on your side, non-throwing arm side on the bench, your throwing arm resting on your torso. With the throwing elbow at a 90-degree angle, rotate your shoulder raising your hand upward.  Errors often associated with this exercise include raising your elbow off your side or rotating your spine.

Prone External Rotation

In the prone position (on your belly) with your shoulder and elbow positioned at 90-degree angles. Start with hand directed toward the floor. Rotate the shoulder (externally) raising the hand in an upward direction.

Prone Horizontal Abduction

Lay prone with your arm hanging straight down. Raise your arm, with your thumb pointed up, to a horizontal position.

Scaption

Stand, holding weights, with arms at side. Raise your arms (thumbs up) angled 35 to 45 degrees from the center of your body toward shoulder height.

Standing Shoulder External Rotation

Position arm and shoulder at 90-degrees while holding an exercise band which is attached to fixed object. Rotate your hand toward the ceiling (shoulder external rotation).  Take a large step backward; return your arm to the starting position, allowing only a controlled internal rotation motion. Take a step forward, and repeat the sequence. This sequence trains the rotator cuff eccentrically.  To perform the concentric motion, perform the shoulder external rotation without taking a step.

The overhead throwing motion places significant stress upon the shoulder, all baseball and softball players perform this motion.  The general strength training program is often inadequate to maintain shoulder health and maximize performance.  Specifically training the rotator cuff muscles will help reduce the potential risk for injury.

Questions regarding prevention of rotator cuff injuries and/or exercises for injury prevention are encouraged.

Len Haggerty is a sports performance coach operating STRIDES Performance & Wellness, Inc. in Northampton, MA. As an enduring participant in sports and recreational activities, he encourages, youths, athletes, and adults of all ages and abilities to discover their athletic potential.  Contact Len at len@strideshpi.net.