How to Prevent Injuries During Softball Pitching

While overhand pitching in baseball is an unnatural motion that often leads to shoulder and elbow problems, underhand pitching in softball is anatural motion. But poor technique and overuse, along with poor stretching habits, can lead to significant injuries.

Instructions

    • 1

      Warm up properly when you are getting ready to pitch. That means stretching your arms, shoulders and hamstrings for 5 to 10 minutes and running in the outfield for at least 10 minutes as well. Before you start pitching, you need to warm up your pitching arm by throwing overhand for at least 15 minutes. Throw to a partner standing 80 to 90 feet away for that distance before you move on to the mound and start warming up to pitch.

    • 2

      Relax your landing knee when you pitch. Many young pitchers believe that if they land with a stiff knee after striding, they will deliver a pitch with more speed and power. The knee on the lead leg should be slightly bent at the knee if you are going to avoid a sore knee. Tensing the knee may make your pitch a little faster, but you won't last more than a couple of innings because you'll be putting too much strain on the knee.

    • 3

      Follow through completely when you let go of your pitch. Many pitchers believe that their pitch will have more power if they snap their wrist upon letting go of the ball. There are certain times when that type of pitch will work and you will surprise the batter with added power, but you are putting too much strain on your arm and you should not try a pitch like this because it could lead to an injury.

    • 4

      Don't bend at the waist as you let go of your pitch. Many pitchers will be bent over quite a bit as they are in their windup, gathering power. However, by the time they let go of the pitch, they are standing tall and erect. If you are still bent over at the waist at the moment you let go of the pitch, it can lead to serious lower-back problems.

    • 5

      Refrain from throwing a curve ball or any kind of breaking ball until you are 15 years old. While there is far less pressure on the shoulder and elbow when throwing a breaking ball in softball than there is in baseball, young pitchers should not throw breaking pitches until their bones are ready and they have the proper dexterity in their hands and fingers.