Health and Wellness

Spring is in the air, which means it’s time to play ball. As baseball and softball players hit the field, staying injury-free should be a top priority. From shoulder strains to ankle sprains, understanding the most common baseball and softball injuries—and how to avoid them—can help players stay on the field and out of the doctor’s office.

Here are the most common baseball injuries and softball-related injuries UC Health physicians see, why they happen, and the best ways to prevent them.

Common Baseball and Softball Injuries

• Shoulder Injuries (Rotator Cuff Strain, Labral Tear)
  • Cause: Repetitive overhead throwing.
  • Treatment: Rest, ice, physical therapy, and strengthening exercises. Severe cases may require surgery.
• Elbow Injuries (Little League Elbow, UCL Tear)
  • Cause: Excessive throwing motion, especially in young pitchers.
  • Treatment: Rest, ice, physical therapy, and, in severe cases, Tommy John surgery.
• Ankle Sprains
  • Cause: Sudden changes in direction or improper landing.
  • Treatment: RICE (Rest, Ice, Compression, Elevation), bracing, and rehabilitation exercises.
• Hamstring & Groin Strains
  • Cause: Sprinting, sliding, or quick lateral movements.
  • Treatment: Rest, stretching, strengthening, and gradual return to activity.
• Knee Injuries (ACL Tears, Meniscus Tears)
  • Cause: Quick pivots, sliding, or collisions.
  • Treatment: Surgery, physical therapy, and bracing.
• Concussions
  • Cause: Getting hit by a ball, bat, or collision with another player.
  • Treatment: Immediate removal from play, medical evaluation, cognitive rest, and gradual return under medical supervision.
• Hand & Wrist Injuries (Fractures, Sprains)
  • Cause: Getting hit by a pitch, improper sliding technique.
  • Treatment: Immobilization (splint or cast), ice, and physical therapy if needed.

How to Prevent Baseball and Softball Injuries

• Warm-Up & Stretching
  • Engage in dynamic warm-ups (e.g., jogging, jumping jacks) for at least 10 minutes before playing.
  • Focus on flexibility exercises for athletes, targeting shoulders, elbows, wrists, hips, and hamstrings to reduce injury risk.
• Proper Throwing Mechanics
  • Use correct softball and baseball training techniques for throwing and pitching to reduce strain on the shoulder and elbow.
  • Gradually increase pitching intensity and avoid overthrowing.
• Strength & Conditioning
  • Strengthen the rotator cuff, core, and lower body to improve stability and power.
  • Incorporate injury prevention exercises such as resistance training and plyometrics to enhance performance and resilience.
• Avoid Overuse Injuries
  • Follow pitch count guidelines (especially for youth players) to prevent shoulder and elbow injuries.
  • Allow sufficient rest days between games and practices to avoid fatigue-related injuries.
• Proper Equipment
  • Wear a properly fitted glove, batting helmet, cleats, and protective gear (such as a catcher’s mask and shin guards).
  • Use breakaway bases to reduce the risk of sliding injuries.
• Hydration & Recovery
  • Drink plenty of water before, during, and after games to prevent cramps and dehydration.
  • Get adequate rest and sleep for muscle recovery and use cool down techniques for athletes such as light jogging and stretching after play.

By incorporating effective coaching strategies for injury prevention and focusing on flexibility exercises for athletes, players can stay healthy and perform at their best throughout the season.

How Baseball and Softball Injuries Differ and Overlap

While the two sports share many similarities, the way injuries occur can vary due to differences in gameplay, field size, and pitching mechanics. Here’s how injuries in baseball and softball compare:

• Throwing Injuries
  • Baseball pitchers typically experience more shoulder and elbow injuries due to the overhand throwing motion, which places significant strain on the rotator cuff and UCL.
  • Softball pitchers, who use an underhand windmill motion, generally experience fewer elbow injuries but can still suffer from shoulder overuse injuries.
• Impact Injuries 
  • Since baseballs are smaller and harder, baseball players may be at higher risk for hand, wrist, and facial fractures from being hit by a pitch. 
  • Softball players can also experience impact injuries, but the larger, softer ball may slightly reduce the severity of some direct hits.
• Sliding and Lower Body Injuries 
  • Both baseball and softball players are prone to ankle sprains, knee injuries, and hamstring strains due to quick sprints and aggressive sliding. 
  • Using breakaway bases and proper sliding techniques can help minimize these risks.
• Concussions 
  • Both sports carry a risk of concussions, whether from being hit by a ball or colliding with another player. 
  • Proper protective gear and awareness of on-field positioning can help reduce these incidents.

Understanding these differences can help players tailor their injury prevention exercises and flexibility exercises for athletes to better address the specific demands of their sport.

Find an Orthopaedic or Sports Medicine Expert

For expert care, the UC Health Orthopaedic & Sports Medicine team is here to help. With 10 locations and a team of board-certified and fellowship-trained physicians, we provide specialized treatment for baseball injuries and softball injuries to keep athletes on top of their game and off the injured list. If you are a softball player, baseball player, coach, or family member who would like more information on sports medicine services, contact us at 513-475-8690.