hey what's up everyone morey croson here and today we're going to be going over arm
soreness why it happens and how you can fix it we're going to start the video right now
okay so i think this is going to be a really important topic just because i know a lot of
you guys are going through training camp right now you're throwing a lot of balls and you're
consistently having to throw a lot of different types of passes and putting a lot of stress within
the shoulder and so a lot of you might end up feeling some soreness within the arm within the
shoulder and so i just want to address a couple things that may end up causing that soreness and
how you can fix it so first thing we're going to go into is going to be your routine and
your warm up so this is going to be a really important part of this you have to make sure
that you're doing something to be able to improve your wrist range of motion the range of motion
within the elbows the shoulders getting extra rotation internal rotation and you do want to
be able to stretch before and after if you need a good warm-up routine go ahead and click that
video up above and it'll take you to a really good warm-up routine you can do before throwing
and then the next thing is going to be going into the shoulder so just make sure you do
something before you throw to be able to warm up and get everything nice and loose and then
most importantly almost is actually do something when you're cooling down to be able to make sure
to cool off the shoulder after it throws and keep all those muscles nice and long when you're done
throwing a lot of times what ends up happening is you all those muscles end up tightening up a lot
and that will end up over a period of time causing a lot of the pain and discomfort within really the
elbow the shoulder the back a lot of different areas so that's going to probably be the most
important thing the next thing we're going to go into is going to be the shoulder and there's
a couple things that end up happening within the shoulder so you might end up feeling like
some some tightness in like the back here of the shoulder all the way down through like the triceps
that back line there and if you do if you feel that i would say the biggest thing is right behind
here here we have really there's a couple muscles back here like your supraspinatus your
infraspinatus you know these are all muscles that are part of your rotator cuff also your your rear
delts back there as well and so just going and putting like a lacrosse ball back here into that
area and just working on being able to kind of work the arm forward and back will be a good thing
to do also the sleeper stretch we're going to send that show that right now and then also have a link
down below to be able to show you how to get set up for the sleeper stretch going to be important
the next thing is going to be more middle delt so now if we feel something like middle of the
bicep all the way up to like the middle part of the shoulder what we can do is take you know
you don't need the ball here but you're going to just bring that arm back behind i'm going to pull
all the way back here and i'm just going to go off to the side and just be able to kind of stretch
out that that side part of the shoulder also just taking a you know baseball lacrosse ball something
into that that middle area is also a good way to be able to improve that the next thing is going
to be the front part of the shoulder and the big reason why people end up having some tightness
or problems with the front part of the shoulder a lot of times has to do with when you're finishing
not being able to get that good internal rotation so doing exercises to make sure to both open up
the shoulder get plenty of extra rotation but then almost more importantly make sure you get
plenty of internal rotation as you finish so being able to really turn that pinky all the way over
and there's a few different exercises that we do to be able to do that and we'll go ahead and put
those above right now the next thing is going to be the elbow if you're feeling tightness within
the back of the elbow typically what's happening is you're not getting good extension as you're you
know finishing the throw and again that'll also go into that same type of tightness that ends up
going you know back behind the shoulder here you could end up doing some exercises for the actual
uh tricep where you could kind of stretch out that area but more importantly it's going to be
getting the the back of the shoulder as well as getting the lats we're going to give you a couple
of latin stretches here to be able to help in stretching that out to be able to help you in
taking some of that pressure off of the elbow and just being able to do that consistently
will end up making a big difference also make sure that you're stretching your wrist plenty
when it comes to any type of elbow back the elbow front of the elbow inside part of the elbow all
that ends up being having a big impact there and then when we go to the bicep what ends up being a
big thing with the bicep is also not getting good extension when we're finishing the throw but then
also again going into that that front part of your arm and not having good range of motion there not
being able to fully extend within the elbow will really make a big difference on how well you're
going to be able to really flex and that'll end up making it so you end up having tightness within
that bicep over a period of time and then also typically when you have bicep problems there's
also a inability to really follow through with the elbow you end up being kind of
tight with the elbow so you could be like just trying to get the ball all the way up and through
or you know as you're coming forward you're just not getting that elbow to be able to face all the
way you know forward through during the actual throw so then you end up using more of your bicep
as you're releasing rather than being able to get really the the hand up over the top and being
able to come down on the football really it's more common you know you want to be able to get more of
the the back part of the arm involved within the throw so the lats you know the serratus all those
muscles end up being important though the pecs are also important there but if you end up using
a lot of the biceps and that definitely goes into a mechanical issue and something that you need to
be able to address uh really quickly in order to really make a change there and also you know
getting more of the lower body involved things like that will end up being really important
if you end up having a lot of issues within the biceps now for the inside part of the elbow and
there's a few different things you could do for the inside part of the elbow if you're having
tightness there and you know those were already given to you earlier on the video but there
ends up being a lot of different mechanical issues that end up impacting the inside part of the elbow
you know not using the lower body is enough not being able to hip and shoulder dissociation
you know there's a few different things that end up impacting the the elbow and and really the best
thing for that is going to be actually heating the elbow right don't ice that area try to heat it
before and after you throw it just to be able to promote a little bit better blood circulation and
that should help into that area i've never really had much inside elbow pain but i do know that that
ends up being you know a lot of just overusing the arm and not properly warming up and cooling
off the area ends up having a big impact there and then you know obviously with the the mechanics and
being able to straighten that out so just being able to have a little bit better understanding of
how your body is working and you know what is being over utilized ends up being a big thing
that will help you in kind of reducing the amount of stress and tightness and stiffness that you'll
be feeling within really the shoulder and the elbow you could end up feeling some tightness in
like the back of the the shoulder blade you know back in here that will again go into that internal
rotation of the arm and then also just being able to have good overall mobility within the
spine making sure that you do some type of spine warm-up we'll have that in the in the warm-up that
we gave to you before so you need to be able to have some type of spine warm-up and then also
that usually comes from actually lengthening too much so you do need to be able to shorten like
holding the bottom of a push-up things like that will help you in strengthening that area that area
would just need more strength in order to better operate so if you're feeling tightness in here
again that ends up being that you're just not as strong as you need to be within that area because
as you're finishing through those muscles are supposed to be decelerating and slowing it down
so if you're putting a lot of pressure on that by throwing all the time then obviously over a period
of time you're going to end up feeling a lot of you know tightness and stiffness and things like
that that will end up impacting it now overall you know it's going to be a lot better if you have a
great understanding of how to use the hips how to create the hip and shoulder dissociation how to be
able to push off that back leg how to properly absorb through the front leg so there's a lot
of that that ends up being a big impact here and then for some of you guys too there might just be
some general soreness that's happening because you're putting more pressure onto your ball you
know you're throwing the ball with more velocity you have a little bit more distance so some of it
just ends up being your shoulders need to be able to actually recover from the session and that's
again why the cooldown becomes super important so if you end up you know actually improving your
strength through it right so your shoulders might be getting stronger and they just feel sore just
like your legs would feel sore after doing squats or you know your biceps after doing you know bicep
curls whatever uh it's the same type of concept here where you might just have general soreness
because you are adapting to the amount of throws that you're doing and again that ends up going
a lot into what is your diet like what is your hydration like how much are you sleeping every
night you know what's your routine after you actually practice so those things end up being
really important as well in order to make sure that you're able to stay healthy with the arm and
with the shoulder so make sure you consider that when you're watching this video that this could
also be just a hydration or you know food issue or just even a rest recovery issue that could be
impacting your ability to come back so if you're only getting five or six hours of sleep that's
not enough especially if you're a youth athlete that is growing a lot and putting a lot of effort
into their practices every day you're really not going to be able to fully recover as much as you
need to in that amount of time of rest and so you want to be able to take that into consideration
and make sure you're getting plenty of rest and make sure that you also again have a routine that
you do after practice that really makes it so you can relax that shoulder and really heat is going
to be better than ice overall in general in terms of how you can cool it down you know don't put ice
on it after you throw put heat on it if anything all right as always guys thanks for watching here
if you like the information click that thumbs up down below subscribe the channel if you haven't
already and if you're new questions comments recommendations you can leave those down below
and then check out that throw breakdown i always recommend doing the throw breakdown just because
i think right now it's the easiest thing to be able to do and to implement within your throwing
mechanics you have four weeks until the season and we have four weeks within the throw breakdown you
send it videos to me i'll send you back how you can actually improve there and improve
quickly within those mechanics so if you're really battling for a starting position or you know want
to be able to make some some quick improvements here as we're going through training camp
be able to send me some videos over i'll be able to address it look at it see what you're doing
within the lower body within your your hips be able to give you some drills some exercises we're
not going to be pushing hard on doing a lot of training the upper body or anything like that
but we are going to be putting a big focus on fixing the mechanics and making sure you have
a great understanding of how to make it smoother how to get the ball out of your hands more quickly
how to be able to improve your accuracy and your release time all those things are going to be
super beneficial when it comes to really taking your game to the next level and making sure that
you're able to get a starting job so go ahead and check out the link down below in order to
find out more about that throw breakdown and as always thanks for watching we'll talk to you soon