The Top Injuries Suffered by Softball Players:
Prevention & Recovery

Softball is a popular and engaging sport enjoyed by millions of people worldwide. While it provides excellent physical exercise and fosters teamwork, like any sport, it comes with its risks of injuries. Understanding the most common injuries in softball and how to prevent and treat them can help players stay safe and enjoy the game longer. In this blog, we’ll explore the top injuries suffered by softball players and provide tips on prevention and recovery.

Shoulder Injuries

• Common Types

  • Rotator Cuff Tears: The rotator cuff is a group of muscles and tendons that stabilize the shoulder. Overuse or sudden impact can cause tears.

  • Labral Tears: The labrum is a ring of cartilage that surrounds the shoulder socket. Repeated throwing motions can lead to tears.

• Prevention

  • Strength Training: Focus on exercises that strengthen the shoulder muscles and improve flexibility.

  • Proper Throwing Mechanics: Ensure proper technique to reduce stress on the shoulder.

• Recovery

  • Rest and Ice: Resting the shoulder and applying ice can reduce inflammation.

  • Physical Therapy: A structured rehabilitation program can restore strength and mobility.

    • Physical therapy is recommended to help improve mechanics, increase strength, and reduce the stress being placed on the growth plate once the athlete returns. A gradual return-to-throw program will also need to be implemented to help the athlete ramp up throwing activities safely. I highly recommend seeking a baseball specialist physical therapist to ensure sport-specific rehabilitation, as well as proper return to throwing.

Do Pitching Mechanics Matter?

Poor throwing mechanics can lead to excessive stress levels on the athlete’s shoulder/arm. This may increase the strain on the growth plate and can play a role in the development of soreness or injury.

Studies also show that throwing hard in and of itself increases arm stress/torque. Therefore, the harder an athlete throws and the better the get at softball, the more stress can be created in the shoulder. It is not uncommon to see the player with the best mechanics, who also throws the hardest, develop soreness—especially if this player is used most often for pitching and playing shortstop, catcher, or other positions with high throwing demands.

Throwing of any kind causes stress to the shoulder. This is true regardless of whether the athlete has the best or worst mechanics and is the reason focus should be applied to workload management when trying to prevent Little League shoulder.

Elbow Injuries

• Common Types

  • Ulnar Collateral Ligament (UCL) Injuries: Commonly known as "pitcher’s elbow," this injury is due to the repetitive stress of throwing.

  • Tendonitis: Inflammation of the tendons in the elbow, often from overuse.

• Prevention

  • Pitch Count Limits: Limit the number of pitches thrown in a game and over the course of a season.

  • Proper Warm-Up: Ensure a thorough warm-up before games and practices.

• Recovery

  • Rest: Modify throwing activities until the pain subsides.

  • Strengthening Exercises: Focus on forearm and elbow strengthening exercises to support the joint.

• A physical therapy plan is crucial for a full recovery from their elbow injury, as it strengthens the affected area and improves flexibility. Encourage the athlete to perform their prescribed exercises consistently, as these are designed to gradually restore function and prevent future injuries. And lastly, regular communication with the PT will help track progress and make necessary adjustments to the treatment plan, ensuring the best possible outcome for the softball athlete’s recovery.

Knee Injuries

• Common Types

  • Anterior Cruciate Ligament (ACL) Tears: Often caused by sudden stops and changes in direction.

  • Meniscus Tears: Damage to the cartilage in the knee from twisting motions.

• Prevention

  • Strength Training: Strengthen the muscles around the knee to provide better support.

  • Proper Footwear: Wear shoes with good support and traction.

  • Recovery

• Rest and Ice: Rest the knee and use ice to reduce swelling.

• Physical Therapy: Rehabilitation exercises can help restore knee function and strength. Without a proper program this could put other structures mentioned above at risk. For example if a pitcher is lacking or hesitant through full knee mechanics many times compensation will happen through the elbow or shoulder.

Closing

While injuries are an inherent risk in softball, understanding how to prevent and properly treat them can make a significant difference in a player’s longevity and enjoyment of the game. Emphasizing proper technique, strength training, and wearing appropriate gear are key steps in minimizing injury risks. Should injuries occur, seeking prompt medical attention and following a structured recovery plan are essential for a full return to the field. Stay safe and play hard!

AUTHORs:

Mandie Majerus, PT, MSPT, OCS, CSCS, SFMAc, CMPT, CFSC
Physical Therapist, US Ski Team PT, Founder ATP, and Former Softball Player
Ben Wobker, PT, MSPT, CSCS, CFSC, SFMA
Physical Therapist, Founder & CEO LWPT

CONTRIBUTORS:

Jordan Bork, PT
Physical Therapist and Baseball Specialist
Terry Phillips, PT, DPT
Physical Therapist and Baseball Specialist
Joe Midgett, PT, DPT
Physical Therapist and Baseball Specialist
Bob Adams, DO
Sports Medicine Physician and Former head of the medical team for USATF
Avi Goodman, MD
Evergreen Health Orthopedics & Sports Medicine
Samuel Koo, MD
Orthopedic Surgeon, ProOrtho
Vincent Santoro, MD (Retired)
Orthopedic Surgeon and former college pitcher

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Disclaimer: The information listed on this page is not to be used as medical advice. If you have any questions or concerns regarding stretching, mobility, or strength training, please seek out professional attention.