The Safety of Medicine Balls

Medicine balls may look like children’s toys, but when properly used they are safe and effective muscle conditioning tools for athletes and fitness buffs. To prevent injuries, strictly follow the activity guidelines provided by your fitness trainer or physical therapist. Make sure you have the proper space and gear to engage in medicine ball exercises safely. Proper ball selection and handling increases health benefits while reducing injury risk.

  1. Ball Selection

    • Select a ball suitable for your fitness level and exercise purpose. It is common for people to choose a heavier ball than necessary, increasing injury risk. Begin with a lighter ball and gradually increase ball weight as your resistance training progresses. If you are performing throwing maneuvers, look for a ball between 4 to 7 pounds. Medicine balls with handles or ropes are ideal for swinging exercises as they provide a superior grip. If you are performing bouncing exercises, a rubber ball without handles is appropriate.

    Preparing for Use

    • Only use medicine balls in an area with adequate space where others will not get in the way. The American College of Sports Medicine recommends a minimum space of 20 square yards. Make sure to perform ball-throwing exercises on walls that are reinforced to reduce damage risk. For overhead throwing exercises, use a clearly defined open floor area with high ceilings. When possible, use medicine balls outdoors. Wear clothing that does not impede quick movement, and wear shoes with nonslip soles. Perform warm-up exercises so that your muscles are prepared for the variety of quick and unpredictable movements performed during a medicine ball workout.

    Ball Handling

    • Always pay full attention when handling medicine balls, starting at slow speeds until you master proper technique. Focus on maintaining a proper grip at all times while executing a correct throwing motion using your strength, balance and flexibility skills. In addition to throwing exercises, medicine balls are useful in performing modified crunches and pushups. To prevent overexertion, perform a maximum of three sets of 12 to 15 reps each during a single workout session, taking regular breaks to rest your muscles. Some medicine ball exercises require a partner who ideally is similar to you in size and strength in order to perform exercises safely.

    When to Use

    • Medicine balls are not recommended for those just beginning a fitness regimen. Before attempting exercises with medicine balls, work on increasing your flexibility and core muscle strength. If you are performing sports rehab, always follow the advice of your therapist or trainer regarding ball size and weight and recommended exercises. Medicine ball training should be performed before any intense cardio or strength-training exercises, as you want your muscles to be fresh.