Fastpitch Softball Pitching: Risk and Injury Prevention
Fastpitch softball pitching is a unique skill set, distinct from other overhead throwing motions in softball or baseball. In some ways, it is more akin to the hitting motion. Historically, the underhand fastpitch, or windmill, pitching motion was considered safer for the shoulder and received less attention in physical therapy and healthcare. As a result, pitch count guidelines were not established.
However, more recent research has shown that the anterior aspect of the shoulder, specifically the biceps-labrum complex, endures significant stress during the pitching motion. This puts the biceps and superior labrum at risk during pitching. In addition to shoulder injuries, low back pain is one of the most common issues among pitchers.
Risk factors for fastpitch softball pitchers
A key risk factor for injury is the high volume of pitches thrown. Most teams carry only two or three pitchers, with the best pitcher often throwing more than 60 percent of the time. Increased reps lead to greater fatigue and a loss of strength, further elevating injury risk.
Signs of fatigue in fastpitch softball pitchers
Because fastpitch softball lacks formal pitch count regulations, coaches and players must closely monitor signs of fatigue to help prevent injury. Signs may include:
- general deviation from the pitcher’s usual form
- weight shift away from the push leg
- decreased stride length
- increased arm speed to compensate for decreasing leg use
- complaints of discomfort especially in the throwing arm or back
Injury prevention through strength training
Prevention is the best approach to avoiding injuries. Pre-season conditioning, as well as regular strengthening exercise, can enhance performance and reduce injury risk. Closed-chain upper body strengthening can be particularly beneficial to fastpitch softball pitchers.
- Upper Body Strength: Closed-chain exercises like push-ups not only improve strength but have been shown to increase pitch velocity and performance.
- Lower Body Strength: Strengthening the gluteus medius and gluteus maximus helps pitchers tolerate ground reaction and braking forces involved in the push and stride leg.
- Core Stability: Core strengthening is essential for absorbing ground forces and efficiently transferring energy from the legs through the core to the pitching arm and, ultimately, the ball.
- Rotational Strength: Exercises incorporating medicine ball throws and rotational/diagonal movements help pitchers generate power safely.
- Jump Training: Bilateral and unilateral jumping exercises, along with unilateral squats, contribute core, pelvic, and hip stability.
Addressing elbow and forearm health in softball pitchers
Beyond shoulder and back injuries, pitchers are also susceptible to elbow and forearm issues due to significant spin being imparted to the ball at the end of the throwing motion. Limited supination and pronation range of motion (ROM) and lack of strength can lead to overuse tendinopathy and neuritis injuries. Implementing post-workout stretching routines that focus on forearm mobility and strength can help prevent these conditions.
Mechanics matter: the importance of pitching principles
Exercises aside, there is no substitute for pitching form and technique when it comes to injury prevention and performance enhancement.
For the purposes of this blog, rather than focusing on teaching technique and individual mechanics of the fastpitch, consider the following 4 key pitching principles developed by UCLA’s head softball coach Kirk Walker.
- Alignment: Ensuring the body is positioned correctly throughout the pitching motion.
- Posture: Maintaining proper spinal alignment and balance.
- Spacing: Controlling arm and leg movement spacing for consistency.
- Sequencing: Executing each phase of the motion in an efficient order.
The idea behind focusing on these principles is to allow pitchers autonomy of their pitching style while still promoting success and injury prevention among high-level pitchers. No matter the coaching techniques or principles used, it is important to correct faults in pitchers to prevent overuse or repetitive strain injuries.
While the nature of the windmill pitch is inherently demanding, with proper strength training, mobility work, and attention to mechanics, athletes of all ages can perform at a high level for years.
Take the next step in injury prevention
If you or your athlete is experiencing pain or looking to improve pitching performance, our team of sports performance and injury prevention specialists can help. Contact us today to schedule an evaluation and keep performing at your best!
References:
- Feeley et. al, Feb 2024, Fastpitch Softball Injuries: Epidemiology, Biomechanics, and Injury Prevention, https://pmc.ncbi.nlm.nih.gov/articles/PMC10917712/
- Kirk Walker, Art of Coaching Softball, https://www.theartofcoachingsoftball.com/pitching-four-key-principles/
Sports Performance Experts
As musculoskeletal experts, we are committed to providing effective, efficient, and compassionate care to help you avoid injury and excel at your sport. Our passion is to help every patient reach their goals.
