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BPC Blog

Wellness news, tips and inspiration for a healthier tomorrow
2 women do yoga to stay active over 50

There are few things more fun than playing with your kids and grandkids. But as we age, our bodies can’t handle what they could in our younger years. While throwing the ball with the little ones might be fun, the ache in your shoulders the next day isn’t. Here are a few tips for playing ball with the kids without irritating your joints and muscles in the process.

Stretch Before

Most injuries from throwing a ball come from not preparing your muscles for activity. Be sure to stretch your arm and shoulder muscles before you play catch with your kids or grandkids. You want to be limber and loose, so you don’t irritate the joint. Try stretching your arm across the front of your body and holding it with the other arm for a few seconds. Shoulder rolls are another great stretch to perform prior to activity.

Recover After

Allowing for recovery time is key to being pain-free. After all, much of the issue with playing ball has to do with overuse, and if your joints are already sensitive, overuse can happen quickly. Be sure to rest your arms and shoulders after playing ball. If you feel any tenderness, ice can be applied to relieve pain.

How to Throw a Ball Safely

Whether you are throwing a baseball or football, having the right grips is crucial to a good throw. You need a firm but loose grip. If you grip too tightly, the execution won’t be as good, and you could risk injuring yourself.

The Mechanics of Throwing a Baseball

  • While you might have thrown a ball or two in your day, there is a proper way to throw a baseball.
  • Stand with your feet shoulder width apart. This will even the pressure on your lower joints.
  • Take the ball in your dominant hand.
  • Step with the non-dominant foot while bringing the throwing arm over the shoulder.
  • Release the ball as your arm is coming down from the shoulder.
  • Be sure to continue bringing your throwing arm down to the non-dominant hip.
  • Always follow through (the step above) with the pitch. If you don’t, that could lead to injury in the arm, shoulder or even the back.

Seek Treatment

If you follow these guidelines and still experience joint pain, neck or back pain, it might be time to consider other options. At Back Pain Centers of America (BPC) our board-certified spine specialists are well-versed in minimally invasive treatments, stem cell therapy and other treatments that can help you get on the road to recovery while avoiding difficult open surgery. Call us today at [sc name=”patient_phone_number_dash”] to find out if you qualify to be one of the more than 30,000 people we’ve helped recover their active lifestyles.

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