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    ArmCare - Duggan Moran

    Uploaded by

    Manuel Ferreira PT
    This document provides information on sports arm care programs for overhead athletes. It discusses the need for such programs for all overhead athletes due to forces on the shoulder. It covers anatomy and biomechanics of the shoulder complex. It describes adaptations in the throwing shoulder like increased external rotation. It discusses flexibility exercises and stretches to avoid. It outlines common injuries in overhead athletes from overuse, overload, mechanics, conditioning issues. It notes inefficiencies in traditional arm care programs and goals of effective sports arm care programs like being practical, structured, for muscle activation, strengthening, flexibility, recovery and performance enhancement. It provides an example bullpen warmup routine.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    ArmCare - Duggan Moran

    Uploaded by

    Manuel Ferreira PT
    240 views53 pages
    This document provides information on sports arm care programs for overhead athletes. It discusses the need for such programs for all overhead athletes due to forces on the shoulder. It covers anatomy and biomechanics of the shoulder complex. It describes adaptations in the throwing shoulder like increased external rotation. It discusses flexibility exercises and stretches to avoid. It outlines common injuries in overhead athletes from overuse, overload, mechanics, conditioning issues. It notes inefficiencies in traditional arm care programs and goals of effective sports arm care programs like being practical, structured, for muscle activation, strengthening, flexibility, recovery and performance enhancement. It provides an example bullpen warmup routine.

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    This document provides information on sports arm care programs for overhead athletes. It discusses the need for such programs for all overhead athletes due to forces on the shoulder. It covers anatomy and biomechanics of the shoulder complex. It describes adaptations in the throwing shoulder like increased external rotation. It discusses flexibility exercises and stretches to avoid. It outlines common injuries in overhead athletes from overuse, overload, mechanics, conditioning issues. It notes inefficiencies in traditional arm care programs and goals of effective sports arm care programs like being practical, structured, for muscle activation, strengthening, flexibility, recovery and performance enhancement. It provides an example bullpen warmup routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    240 views53 pages

    ArmCare - Duggan Moran

    Uploaded by

    Manuel Ferreira PT
    This document provides information on sports arm care programs for overhead athletes. It discusses the need for such programs for all overhead athletes due to forces on the shoulder. It covers anatomy and biomechanics of the shoulder complex. It describes adaptations in the throwing shoulder like increased external rotation. It discusses flexibility exercises and stretches to avoid. It outlines common injuries in overhead athletes from overuse, overload, mechanics, conditioning issues. It notes inefficiencies in traditional arm care programs and goals of effective sports arm care programs like being practical, structured, for muscle activation, strengthening, flexibility, recovery and performance enhancement. It provides an example bullpen warmup routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 53

    WHAT IS SPORTS ARM CARE?

    Taking proactive steps toward


    gaining/sustaining a strong, well balanced,
    pain free, high performance arm
    WHO NEEDS AN ARM CARE PROGRAM?

    All overhead athletes. Baseball, softball,


    tennis, volleyball, golf, swimming, etc
    Pitchers, position players and coaches.
    Forces on the Shoulder
    90mph = angular velocity of 7000 per second
    19.44 Revolutions per second
    Distraction Force
    Pulling ball out of socket
    Approx. 75-100% body weight
    Reinold
    ANATOMY AND BIOMECHANICS
    Shoulder Complex
    Most Mobile Joint in the Body
    Static and Dynamic Stabilizers
    4 Rotator Cuff Muscles and the role they play
    Scapular Stabilizers
    Lower Trapezius
    Serratus Anterior
    Scapulohumeral Rhythm
    ADAPTATIONS TO THE THROWING
    SHOULDER
    Humeral Retroversion
    ADAPTATIONS TO THE THROWING
    SHOULDER
    Anterior Capsule Laxity
    ADAPTATIONS TO THE THROWING
    SHOULDER
    Posterior Cuff Tightness
    ADAPTATIONS TO THE THROWING
    SHOULDER
    10 degrees of Increase External Rotation
    10 degrees Loss of Internal Rotation
    ADAPTATIONS TO THE THROWING
    SHOULDER
    After pitching: adds Loss of 9.5 Degrees of IR
    GIRD= > 20 degrees IR Deficit
    Translation
    Rate of Injury
    Flexibility
    Circum-decompression
    Flexibility
    Crossbody Over
    Flexibility
    Crossbody Under
    Flexibility
    Contraindications for Cuff Stretching
    Under 14 yrs old
    Focus on stability rather than mobility
    Hyper mobile
    Stretches to Avoid
    Sleeper Stretch
    Not all throwing athletes have a tight Posterior Capsule
    Impinging position
    Often performed incorrectly
    Crossbody Stretch is more effective
    Perform by Medical Professional
    Stretches to Avoid
    Stretching into External Rotation
    Anterior Capsule is inherently loose
    COMMON INJURIES AND HOW THEY
    OCCUR?
    Overuse
    Definition: Pitching too often, not enough recovery
    time in between outings
    Prevention: Coaches and athletes keep a log to track
    days pitched and number of pitches thrown.
    COMMON INJURIES AND HOW THEY
    OCCUR?
    Overload
    Definition: Too many pitches in a single game.
    Sign of fatigue
    Prevention: Set max limits on pitch count prior to the
    game. This way emotion does not interfere with your
    decision.
    COMMON INJURIES AND HOW THEY
    OCCUR?
    Mechanics
    Poor throwing mechanics can lead to excess stresses
    being placed on the shoulder and elbow.
    COMMON INJURIES AND HOW THEY
    OCCUR?
    Conditioning
    Poor throwing conditioning
    Not building your foundation in the pre-season
    Increasing workloads too fast
    30 pitch bullpens to 80-100 pitch games
    Poor rotator cuff strength
    Studies show that pre-season weakness in the external
    rotators and supraspinatus can increase the risk of in-season
    throwing related injuries
    COMMON INJURIES AND HOW THEY
    OCCUR?
    Poor Scapular Strength
    Poor scapula positioning can increase the risk of shoulder
    impingement no matter how strong your rotator cuff muscles
    are.
    COMMON INJURIES AND HOW THEY
    OCCUR?
    Poor Total Body Conditioning
    Poor total body conditioning can lead to inefficiencies in the
    kinetic chain which put greater stress on the shoulder and
    elbow.
    Additional Risks of 21st Century

    Today's high tech world has created a forward


    posture society
    Showcases
    Etc.
    INEFFICIENCIES OF TRADITIONAL ARM CARE

    Traditional rotator cuff programs are a derivative


    of the Throwers 10 Program or rehab exercises
    Throwers 10 program is actually 19 exercises not 10
    Target rotator cuff, scapular muscles, and forearm extensors
    INEFFICIENCIES OF TRADITIONAL ARM CARE

    To complete all of the exercises correctly you will


    need
    Over 20 minutes if you are to work both sides of the body
    Therapy table
    Dumbbells
    Resistance bands
    INEFFICIENCIES OF TRADITIONAL ARM CARE

    NOT PRACTICAL ON THE FIELD


    INEFFICIENCIES OF TRADITIONAL ARM CARE

    Coaches select the practical exercises


    Exercises that can be done standing up and using a
    resistance band
    The problem with this is:
    Nearly all are rotator cuff exercises
    NO SCAPULAR STRENGTHENING
    GOALS OF SPORTS ARM CARE
    Practical
    Structured
    Muscle Activation
    Strengthening
    Flexibility
    Recovery
    Sport Specific
    Performance Enhancing
    Identify Risks
    Practical
    On the Field
    Portable, Durable
    Equipment
    Time Efficient
    Structured
    Exercises should not be pieced together
    Structured
    Sequencing of the Exercises
    Scap Cuff Activation = Crossover Symmetry Standard
    Can take shoulder out of impingement
    Structured
    Visual Aid
    Improved Technique
    Improved Compliance
    Muscle Activation
    Kinetic Chain Activation
    Requires resistance
    Lower body Activation
    Gravity
    Core Activation
    Partner
    Scap/Cuff Activation
    Bands

    Everyday Prior to Throwing


    Strengthening: Rotator Cuff
    Stabilizes Humeral Head in Glenoid
    5 year MLB Study finds the Preseason Rotator
    Cuff Strength of MLB Pitchers is directly
    related to rate of Throwing Injuries
    Muscle groups identified in the Study
    External Rotators
    Supraspinatus
    Strengthening: Rotator Cuff
    External Rotation at 90 = Crossover 90/90
    Strengthening: Rotator Cuff
    Supraspinatus = Crossover Scaption
    Humeral Head Depressor
    Most commonly torn
    Strengthening: Rotator Cuff
    Additional Finding in the 5 year MLB Study
    Strength Ratio for Internal Rotation to External
    Rotation and the rate of Injury
    Crossover Symmetry focuses on the
    decelerating muscles or the brakes
    Strengthening: Scapular Stabilizers
    Scapular Stabilizers
    Weak Link in the Kinetic Chain
    Strengthening: Scapular Muscles
    Scapular Stabilizers
    Improve Energy Transfer throughout Kinetic Chain
    Recovery
    The rotator cuff tendons have poor blood
    supply where they attach at the Humerus
    (1) Set of Crossover: Standard or Iron Scap
    Increased blood flow delivers nutrients and
    speeds up recovery process
    Recovery
    Self Trigger Point Massage
    Myofascial Release
    Recovery
    Self Trigger Point Massage
    Sport Specific
    Sport Specific
    Opening the chain as overhead sports demand
    Standing in an upright position which is
    proprioceptively and arthrokinematically
    appropriate for throwing athletes.
    Fast Twitch Training...neuro-adaptation to improve
    speed
    Performance Enhancing
    Can Increase throwing velocity
    Maximizing Energy Transmission throughout the
    Kinetic Chain
    Fast Twitch Training
    Crossover Symmetry Advanced Program
    Identify Risks
    Weather
    Identify Risks
    Muscle performance decreases as temperature
    decreases. Your body fights to maintain your core
    temperature so it diverts blood flow from active
    muscles to your core to conserve heat.
    Neoprene sleeves
    Chilly Billy Heat pack
    Identify Risks
    Poor Communication
    Strength Trainer, Athletic Trainer, Coach, Parent, Player
    Who is in charge of arm care
    Roles of relief pitchers
    Who is up first
    Long relief
    Short relief
    Closer
    Be aware of the situation, get your body ready to pitch
    Bullpen Warmup
    Lower Body Activation
    Distance 90 ft.
    (2) Sets of 50% Form Running (T&B)
    (1) High Knees (T)
    (1) Butt Kicks (B)
    (1) Backpedal (T)
    (1) Side Shuffle Switch (B)
    (2) Exaggerated Carioca (T&B)
    (1) Knee to Chest (T)
    (1) Elbow to Instep (B)
    (1) Skip to hip adduction (T)
    (1) Skip to hip abduction (B)
    Core Activation
    Core Rotation with Crossover Cords
    15 reps each way
    Scap/Cuff Activation (5 minutes)
    Crossover Symmetry Standard Program
    Only 5 reps of each exercise
    Thank You

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