Softball players around the world worry about injuries, and this is especially true for pitchers. Some common injuries pitchers can suffer from include rotator cuff injury, tendonitis, and back pain.

If a player takes the right precautions, they can decrease the likelihood anything will happen. Here’s how softball pitchers can avoid injuries.

Build Strength

Softball players are known to spend a lot of time in the gym to better their bodies. It’s a common misconception that athletes hit the gym to get bigger, though, as their focus is actually on building strength to prevent injuries.

Softball pitchers should perform exercises tailored for their game. Some effective workouts include goblet squats, monster walks, and sliding leg curls.

Warm Up

Before a game begins, it’s essential for a pitcher to warm up. This means throwing a few pitches and running a little bit to increase your heart rate and to loosen up your muscles.

You never want to overdo it before a game, but a few warm ups can get a pitcher mentally and physically ready to play.

 In addition to doing some light pitching and jogging, you should also stretch. As you stretch, focus on your arms and wrists so that nothing tightens up during the game.


Something every athlete should do regularly is hydrate because it can help avoid injuries. Water plays a key role in the function of our muscles, and it prevent issues such as dehydration, heat exhaustion, and heat stroke.

Water should be consumed before, during, and after a game. This is even more critical during tournaments in the summer, which is why parents need to encourage their young athlete to drink more water.

Watch Your Pitch Count

A huge thing to look out for during softball games is a pitch count. Typically, a softball pitcher will not play an entire game, so they can avoid burnout.

A maximum pitch count may vary based on things such as the level and game situation, but the point is to not stay in a game for too long—this can easily lead to an injury.


All athletes feel determined to put in the extra time to get better, but you still need to have an off-season. Avoid playing for too many teams, and establish when to take a break. This doesn’t mean you shouldn’t throw at all, just avoid a packed in year-round season schedule.

Now that you know how softball pitchers can avoid injuries, you can protect one of the most important positions in the game.


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