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Return to Throwing Program
Keys to a Successful Outcome
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Before every throwing session it is important to warm up with a combination of heat therapy and static/dynamic shoulder stretching exercises.
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After every throwing session ice should be applied to the throwing shoulder for 15-20 minutes to decrease the inflammatory response.
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If at any time there is pain or stiffness during or after a throwing session the athlete should either increase the rest period between sessions by 24-48 hours or regress to the previous phase. If pain or stiffness persists the athlete should contact their treating physician.
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This program provides a generic framework to safely return to throwing. Depending on the athlete's age, extent of injury, physical strength and/or competency the program can be accelerated or extended.
Week | Throwing Distance | Set/Reps | Warm up | Notes |
|---|---|---|---|---|
Week 1 | 45 ft | 1 set of 25 throws | 1 set of 10 throws (20-45 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 2 | 45 ft | 2 sets of 25 throws - 10 min rest between sets | 1 set of 10 throws (20-45 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 3 | 60 ft | 2 sets of 25 throws - 10 min rest between sets | 1 set of 10 throws (20-60 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 4 | 60 ft | 3 sets of 25 throws - 10 min rest between sets | 1 set of 10 throws (20-60 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 5 | 90 ft | 2 sets of 25 throws - 10 min rest between sets | 1 set of 10 throws (20-90 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 6 | 90 ft | 3 sets of 25 throws - 10 min rest between sets | 1 set of 10 throws (20-90 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 7 | 105 ft | 2 sets of 25 throws - 10 min rest between sets | 1 set of 15 throws (20-105 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 8 | 105 ft | 3 sets of 25 throws - 10 min rest between sets | 1 set of 15 throws (20-105 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 9 | 120 ft | 2 sets of 25 throws - 10 min rest between sets | 1 set of 15 throws (20-120 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 10 | 120 ft | 2 sets of 25 throws - 10 min rest between sets | 1 set of 15 throws (20-120 ft) | 3 total sessions should be completed in one week with at least 24hr of rest between sessions (eg. M-W-F) |
Week 11 | Pitch from mound | 1 set of 25 throws | 1 set of 15 throws (20-120 ft) | 3 total sessions with at least 24-48 hours in between sessions |
Week 12 | Pitch from mound | 2 sets of 25 throws - 10 min rest between sets | 1 set of 15 throws (20-120 ft) | 3 total sessions with at least 24-48 hours in between sessions |
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Concurrent upper and lower body strength training is recommended with this program.
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All throws should be effortless and sub-maximal with special attention to throwing mechanics.
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Once the 12 weeks are finished the athlete can progressively return to pitching in games starting with a total pitching volume equal or similar to Week 12 and progressively increasing as tolerated.
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Reinold, M, Wilk, K, Reed, J, Crenshaw, K, Andrews, JR. Interval Sports Programs: Guidelines for Baseball, Tennis, and Golf. Journal of Orthopedic & Sports Physical Therapy. 32(6): 293-298.