With baseball season just around the corner, it is important to begin the season the right way. Warming up, especially if you've been off the field for awhile, is central to maintaining healthy muscles and joint and preventing pain. Baseball players should stretch for 5-10 minutes before playing. Here are some great stretching exercises:
1. Lying knee roll over stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.
2. Elbow-out Rotator Stretch: Stand with your hand behind the middle of your back and your elbow pointing out. Reach over with your other hand and gently pull your elbow forward.
3. Rotating Wrist Stretch: Place one arm straight out in front and parallel to the ground. Rotate your wrist down and outwards and then use your other hand to further rotate your hand upwards.
Remember, pitchers often develop foot injuries because they come off the elevated mound the wrong way. The repetitive motion of pitching can lead to overuse injuries to the feet and ankles. Catchers are also prone to foot injuries or ailments from squatting for long periods of time and placing strain on the arch and ball of the foot. All baseball players are susceptible to such problems as plantar fasciitis, heel spur syndrome, achilles tendinitis and shin splints. Running the bases, or pivoting to make a play can lead to stretched or torn ligaments, and even fractures.
Stretching before and after games can help prevent and reduce the impact of these injuries!
read the full article here: http://www.thestretchinghandbook.com/archives/stretches-baseball.php
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