04/28/2026
We currently have several players dealing with sore arms, so I wanted to share some information and make sure we’re all on the same page moving forward.
I’m very aware that a lot of our guys tend to dismiss arm care. We may do pieces of it here and there, but it hasn’t been consistent enough. That needs to change if we want to stay healthy and keep progressing through the season.
Going forward, after games players will be going through a recovery routine that includes light running and stretching instead of immediately meeting with coaches. Not every player will need the full routine every time, but anyone in a position with heavy throwing, or anyone dealing with soreness, will be expected to go through it.
We knew this recent 10-day stretch was going to test us, and it has. With the number of games and innings on our arms, we’re at a point where we need to be smart and proactive.
Over the next week, I’ll be closely monitoring soreness levels and adjusting throwing and pitching where needed to make sure we’re taking care of our players.
⚾ ARM CARE = AVAILABILITY ⚾
1. Active Recovery (Light Movement)
Don’t just sit down. Light jogging, band work, or arm circles help flush everything out and keep blood moving.
2. Post-Throw Arm Care Routine
Have a routine. Bands or light weights go a long way.
• External rotations
• Reverse throws
• Scap work
This is what keeps the shoulder strong and stable.
3. Hydration
If you’re dehydrated, you’re going to feel it. Water + electrolytes right after throwing.
4. Proper Cool Down Stretching
Take your time and hit:
• Shoulder capsule
• Lats
• Forearms
• Triceps
5. Ice (Situational)
Ice can help if you’re really sore or inflamed, but it’s not something you need every day.
6. Heat (Later, Not Immediately)
Heat is great, just not right after throwing. Use it later that night or the next day to loosen things up.
7. Soft Tissue Work
Foam roller, lacrosse ball, massage gun…
Spend time on upper back, shoulder blades, and forearms.
8. Sleep
This one gets ignored way too much.
If you’re not getting 7–9 hours, recovery is going to suffer.
9. Nutrition (Protein + Carbs)
Refuel after throwing.
Protein repairs, carbs restore energy.
Chocolate milk, protein shake + banana, or a solid meal all work.