How to Prevent Baseball and Softball Player Injuries

Author: Kessler Institute for Rehabilitation
Published: 30 Mar 2011 - Updated: 12 Jun 2026
Publication Type: Research, Study, Analysis

Contents: Synopsis - Definition - Introduction - Main - Insights, Updates - Related Publications

Synopsis: This report from the Kessler Institute for Rehabilitation explains how players, coaches, and trainers can reduce the strains, sprains, fractures, and concussions that affect baseball and softball athletes at every level of play. Drawing on the clinical experience of physiatrist Jeremiah Nieves, M.D., and rehabilitation director Mark Brinn, the guidance carries authority from one of the nation's largest rehabilitation hospitals. It sets out practical steps for preseason conditioning, structured warm-ups, proper use of protective equipment, and a careful, medically guided return to play after injury. Because the advice centers on prevention, recovery, and rehabilitation, it is useful not only for active players but also for parents, youth coaches, and seniors who want to stay active while protecting joints and reducing the risk of lasting harm.*

At a Glance

• 1 - Although baseball and softball are classed as non-contact sports, players often sustain the most serious injuries through contact with a ball, bat, or another player
• 2 - Pitching limits are advised for youth players - those aged 8 to 10 are typically capped at 50 pitches per game and 75 per week, while older teens may throw about 105 pitches per game across two games weekly
• 3 - A player recovering from a concussion should complete post-injury imPACT testing and a neuropsychology evaluation before being cleared to return to the field

Topic Definition: Baseball and Softball Injury Prevention

Baseball and softball injury prevention refers to the conditioning practices, warm-up routines, equipment standards, and play guidelines used to reduce the risk of harm in these sports. It addresses both the acute injuries caused by contact with a ball, bat, or another player - such as fractures, bruises, and concussions - and the overuse injuries of the shoulder, elbow, and wrist that result from repetitive throwing. Effective prevention combines preseason strength and flexibility work, proper sliding and pitching technique, age-appropriate pitch limits, hydration, and a medically supervised return to play following any injury.

Introduction

Tens of thousands of players will require medical attention for injuries that include strains, sprains, fractures and concussions, while countless others will experience aches and pains that go unreported.

"The most common injuries are mild soft tissue injuries such as ligament sprains and muscle strains, along with cuts, bruises and contusions," said Jeremiah Nieves, M.D., Kessler Institute for Rehabilitation.

"We also see more serious ligament tears and cartilage damage in the knee caused by the start-and-stop motion of play, as well as overuse injuries, such as tendonitis, in the shoulder, elbow and wrist due to the repetitive motion of throwing. Each year, thousands of players also wind up with fractures due to collisions with other players or improper sliding techniques. And finally, despite protective equipment, players of all ages are at risk of experiencing eye injuries and concussions."

Although baseball and softball are considered non-contact sports, players typically sustain the more serious injuries because of contact with a ball, bat or another player. According to Mark Brinn, Kessler's director of outpatient rehabilitation services, contact and other injuries can't be avoided, but can be minimized.

"These sports demand agility, speed, skill and coordination, and good overall conditioning can help players stay in the game throughout the season."

Main Content

Preparing to Play

Kessler Institute, one of the nation's leading providers of comprehensive physical medicine and rehabilitation services, suggests the following guidelines:

• Ideally, conditioning should begin long before the season starts to help players build core strength, flexibility and endurance. Trying to get in shape too quickly can lead to acute muscle strains and other injuries.
• Prior to taking the field for practice or a game, perform a minimum of 10 minutes of warm-up activities such as jogging, jumping-jacks, skipping, hopping or push-ups to increase body temperature and blood flow.
• Follow the warm-up activities by stretching all parts of the body, particularly the shoulders, back and hamstrings. Players should move into each stretch gently and avoid producing any pain.
• After stretching, do a few minutes of simple calisthenics such as arm circles, neck rolls and hip rotations.
• Finish your warm-up by playing soft-toss at a short distance. Gradually increase your distance and the intensity in which you are completing your throws.

In addition, players, coaches and trainers are advised to observe basic rules for equipment use and technique, including:

• Make sure that helmets, face guards and other protective equipment fit properly and are worn correctly.
• Provide instruction in proper sliding techniques and other on-field skills.
• Follow established pitching guidelines particularly for youth baseball and softball. For example, it is typically recommended that Little League pitchers between the ages of 8 and 10 be limited to 50 pitches per game with a maximum of 75 pitches per week. Older teens can throw about 105 pitches per game in two games per week.
• Ensure that players stay well-hydrated and follow a balanced diet during the season.

Getting Back in the Game

Despite the best preparation, players will still experience injuries.

Dr. Nieves suggests that players listen to their bodies, as well as to their physicians and trainers, before considering resuming play. For example, a player with a joint injury should have full range of motion, no pain or swelling, and be at full strength before returning to the field. A player who has sustained a concussion should undergo post-injury imPACT testing and a neuropsychology evaluation to be cleared for play.

"Injuries should be always be evaluated by a medical professional and treated accordingly," said Dr. Nieves. "Whether that means simply icing the injury and getting some rest or participating in a program of physical and/or occupational therapy, this will allow a player to optimize recovery and return to play in the best possible time frame."

Kessler Institute for Rehabilitation

Kessler Institute for Rehabilitation, the nation's largest single rehabilitation hospital, provides comprehensive programs of care in spinal cord injury, brain injury, stroke, amputation, neurological disorders and orthopedic conditions. Kessler is one of only six federally designated Model Systems in the nation for the treatment and research of both spinal cord and brain injuries.

Ranked as one of the top two rehabilitation hospitals in the nation and best in the East by U.S. News & World Report , Kessler has three hospital campuses in West Orange, Saddle Brook and Chester, N.J., and more than 80 outpatient centers throughout the state.

Insights, Analysis, and Developments

Attribution/Source(s): This quality-reviewed publication was selected for publishing by the editors of Disabled World (DW) due to its relevance to the disability community. Originally authored by Kessler Institute for Rehabilitation and published on 30 Mar 2011, this content may have been edited for style, clarity, or brevity.

* Editorial additions by Ian C. Langtree.