With baseball and softball season right around the corner, athletes across North Mississippi are gearing up to take the field. At Orthopaedic Institute of North Mississippi, we understand how critical it is for players to stay healthy and perform at their best. We’ve spent more than two decades caring for athletes of all ages—from youth players at Ballard Park to high school stars across the region—earning our reputation as Tupelo’s hometown sports medicine leaders.
Shoulder injuries are among the most common setbacks for baseball and softball players, especially for pitchers and catchers. William Pillow, MD, board-certified in Sports Medicine and Orthopaedic Surgery, and a specialist in shoulder injuries among other areas, offers expert guidance on protecting your shoulder and maintaining peak performance this season.
1. Prioritize Proper Warm-Ups
“Jumping straight into throwing without a solid warm-up is one of the quickest ways to set yourself up for injury,” says Dr. Pillow. “A good warm-up increases blood flow to the muscles and prepares your shoulder for the demands of the game.”
Begin with light cardio, then move into dynamic stretches such as arm circles and shoulder rolls. Resistance band exercises are also an excellent way to activate the key stabilizing muscles before you hit the mound.
2. Focus on Strength and Stability
The shoulder is a complex joint that relies on a balance of strength and stability. “Strengthening the rotator cuff and surrounding muscles can go a long way in preventing injuries,” explains Dr. Pillow. “A well-rounded training program should incorporate both strength and flexibility work.”
Exercises like internal and external rotations, scapular retractions, and shoulder blade squeezes are crucial for maintaining shoulder health. Remember, building core and lower body strength is essential too—powerful throws start from a solid base.
3. Don’t Overdo It
Overuse injuries pose one of the biggest risks in baseball and softball. “Throwing too much, too often, is a major issue we see with youth and high school athletes,” Dr. Pillow notes. “Listen to your body. If you’re feeling pain or fatigue, it’s time to take a break.”
Be sure to follow pitch count guidelines for your age, get adequate rest between outings, and include cross-training to prevent repetitive stress on your shoulder. Proper recovery is just as important as the workout itself.
4. Perfect Your Mechanics
Poor throwing mechanics can place unnecessary strain on the shoulder, increasing the risk of injury. “If your form isn’t right, you’re forcing your shoulder to compensate, and that’s when problems arise,” observes Dr. Pillow.
Consider working with a coach or sports medicine specialist to refine your throwing motion. Improved mechanics can boost performance while reducing injury risk.
5. Seek Expert Care If Something Feels Off
Even with the best precautions, injuries can still occur. The key is to address them early. “Don’t delay—if you’re experiencing shoulder pain or decreased throwing velocity, reach out right away,” advises Dr. Pillow.
He can usually see patients on the same day or next day, so don’t let an injury worsen. For your convenience, he is available at the Tupelo office throughout the week and at the Corinth office on Friday mornings.
Trust the Experts at OINMS
At OINMS, we’re proud to be the sports medicine leaders in Lee County and throughout North Mississippi. Whether you’re an aspiring high school athlete, a weekend warrior, or a seasoned competitor, we’re here to keep you in the game.
Dr. Pillow and our team are experts in a range of procedures including arthroscopic rotator cuff repair, shoulder stabilization procedures, labral repairs, ACL reconstruction, meniscus repair, cartilage repair, and knee and shoulder replacements. If you have any concerns about your shoulder health or want to optimize your performance this season, schedule an appointment today.
Your season is too important to be sidelined—let’s make sure you stay strong, healthy, and ready to play ball!
