Playing competitive softball requires an athlete to depend on a strong throwing arm. Pitchers in the fast-pitch game put a great deal of stress on their shoulders and elbows, and other fielders are required to throw the ball with velocity on a consistent basis. Working out to build stronger muscles can help a softball player avoid elbow injuries. Using the proper technique and stretching properly will also help you avoid injuries that force you to seek medical attention.
Step 1
Warm up before you start throwing by stretching and doing other exercises. Most elbow injuries come when the pitcher has not had sufficient warmup time. Make sure your muscles are loose before you start throwing. When you have completed your stretching exercises, throw with an easy motion for about 10 minutes. Then step to the pitching circle and prepare for a game situation by warming up for at least five minutes.
Step 2
Push off the pitching rubber with your dominant leg to get more force behind your pitch. Pitchers who don't push off the rubber properly put too much stress on their elbow as they seek to get more velocity and register strikeouts.
Step 3
Keep your elbow in tight to your body when you are pitching. Many young pitchers will allow their elbow to flare away from their bodies during the process. This is often called "chicken-winging" and can lead to to elbow and additional arm injuries.
Step 4
Place your elbow equal to or higher than your shoulder when you are throwing overhand. Never lead with your elbow when you are throwing. This creates too much stress on the elbow and can lead to tendinitis and soreness, which can be the precursor to more serious elbow injuries.
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