Baseball & Softball Injuries:

Prevention & Prehab for Stronger Shoulders

Spring is here, and that means baseball and softball season is in full swing! While it’s an exciting time for athletes of all ages, it’s also prime time for overuse injuries, especially in the shoulders. As chiropractors and movement specialists, we see it every year—pitchers with rotator cuff strains, catchers with impingement, and outfielders dealing with nagging shoulder pain.


The good news? Most of these injuries are preventable with the right care, smart training, and prehab (prehabilitation) exercises.

Common Baseball & Softball Injuries

Whether you’re playing Little League, high school, or travel ball, the repetitive motions of throwing and swinging can cause wear and tear on your joints. The most common injuries we see include:

1. Rotator Cuff Strain or Tear

The rotator cuff muscles stabilize the shoulder. Overuse or poor mechanics can lead to inflammation or tearing.

2. Shoulder Impingement

When tendons in the shoulder are compressed during arm movements, it causes pain and limits mobility—especially common in pitchers.

3. Labral Tears

The labrum helps stabilize the shoulder joint. Repetitive overhead throwing can cause it to fray or tear, leading to instability.

4. Little League Shoulder

A condition affecting growing athletes, where the growth plate of the shoulder becomes irritated due to repetitive stress.

 

Prevention Tips: Play Smart, Stay Safe

Here are a few ways to stay in the game and out of the doctor's office:

  • Warm Up Thoroughly – Start every session with dynamic stretching and mobility drills, especially for shoulders and hips.
  • Follow Pitch Count Guidelines – Especially for young athletes. Overthrowing is a recipe for injury.
  • Don’t Skip Recovery – get quality sleep, nutrition, and stay hydrated.
  • Work with Coaches & Chiropractors – Proper throwing mechanics, addressing muscle restrictions and posture can make a huge difference.
  • Train the Whole Body – A strong core, hips, and upper back support shoulder health more than most people realize.

Shoulder Prehab: 5 Must-Do Exercises

Here are five exercises to strengthen the shoulder, improve mobility, and prevent injuries before they happen. These can be done 3–4x per week during the season.

1. Scapular Wall Slides

Great for shoulder mobility and postural alignment.

  • Stand with back, arms, and wrists flat against a wall.
  • Slide arms up slowly like a snow angel.
  • Repeat: 2 sets of 10.

2. Band External Rotations

Strengthens the rotator cuff and helps stabilize the shoulder.

  • Anchor a resistance band at waist height.
  • Keep elbow tight to your side, rotate forearm outward.
  • Repeat: 3 sets of 15 per arm.

3. Face Pulls

Targets upper back and rear delts for better shoulder support.

  • Use a resistance band or cable machine.
  • Pull toward your face with elbows high.
  • Repeat: 3 sets of 12–15.

4. Sleeper Stretch

Improves internal rotation—important for throwing athletes.

  • Lie on your side, arm at 90°, gently press your forearm down toward the table.
  • Hold: 30 seconds, 2–3 reps each side.

5. YTWs

Improves shoulder coordination and control.

  • Form the letters Y, T, and W with arms.
  • Use light weights or body weight.
  • Repeat: 2 sets of 15 reps for each shape.

Final Thought: Don't Wait for Pain

Pain is often the last symptom to show up when something’s not right. Whether you're an athlete or a parent of one, don’t wait until an injury sidelines the season.


A sports chiropractic assessment can identify imbalances, mobility restrictions, or mechanical issues before they lead to problems. Prevention is always more effective (and less expensive) than rehab.


Have questions or want to get your throwing arm checked out? Contact us today to schedule a pre-season shoulder screening!