In baseball, a catcher places a lot of stress on the lower extremities while in the crouch position behind home plate. A lot of stress is also placed on the arm muscles as the catcher repeatedly throws the ball back to the pitcher. There are a number of stretches that should be performed before and after the game to increase comfort and reduce the chance of injury. Special attention should be paid to the area surrounding the knee, as The Stretch Institute points out that this area is commonly injured in baseball.
Front of Leg Stretches
The quadriceps muscles are located on the front of the leg, and the catcher places strain on these due to the squat position that she maintains throughout the game. A catcher can keep these muscles stretched and healthy with a few simple moves. Take one foot and lift it up to your buttocks. Pull your ankle back with your hand for an added stretch, and hold for 30 seconds.
Hamstring Stretches
The hamstrings help support the catcher's weight as he awaits the pitcher's throw in a crouch. These muscles should be regularly stretched to avoid cramping and injury in this area. The Mayo Clinic suggests lying on the floor, raising the leg you want to stretch, and straightening it until you feel a stretch along your hamstrings. Hold this position for 30 seconds for the best stretch.
Calf Stretches
Some calf stretches also keep the knee area limber while reducing the strain on the catcher's lower leg and foot. The Mayo Clinic suggests performing the stretch while standing at arm's length from a wall. Place the foot you want to stretch behind you, and bend the forward knee. You should feel a stretch in your calf, which you can hold for 30 seconds.
Arm Stretches
The Stretch Institute points out that baseball injuries are common in the rotator cuff and shoulder areas. A few simple stretches to these areas should help keep the muscles limber and prevent injury. Place an arm across your chest and pull from the other side. You can also hold your hands together, raise your arms above your head, and reach up for a stretch.
