Velocity Care – ACTIVE RECOVERY PLAN

Generally, the day following a heavy workload, the arm likely feels stiff. Typically, pitchers lose about 10 degrees of internal rotation following a start. Getting back to throwing without taking care of these mobility limitations is a recipe for disaster, as it can alter joint position and movement of the throwing arm.

 

The sooner these are addressed, the quicker you will be back to throwing at full capacity.

 

Spend at least 10 minutes on mobility for two days following a start to restore range of motion. It’s especially important for starting pitchers who need to be ready for their bullpen sessions which occur mainly 72 hours after an outing.

 

Your arm may feel smoked, but keep it moving. Muscle contractions squeeze the lymphatic vessels to help remove fluid and waste built up in the muscles. Muscles and tendon regeneration require some load as part of the remodeling process.

 

RECOVERY GOLDEN RULES & BEST PRACTICES

• NEVER THROW THROUGH PAIN – Pain is a signal that recovery is not matching the demand placed on the throwing arm and may require a pitcher to take some time off to avoid a more severe issue. If pain and discomfort doesn’t resolve in 48 hours, it is a good idea to have someone in the medical field evaluate you.

 

• UNDERSTAND PITCH COUNT GUIDELINES – 80% of throwing injuries are due to player’s shoulders not being strong enough (60%), and workload issues (20%). To fully understand recovery, you must also understand proper workloads. Click here for the Pitch Strong Pitch Count Guidelines.

 

• BULLPENS – if you might pitch the next day keep your bullpen to 15 pitches. If you are not going to pitch for 48 hours you can throw 30 pitches. If you are not going to pitch for 72 hours, then you can throw 40 pitches. We don’t recommend going over 40 pitches. Anytime you throw more than 20 pitches you need to take 3-4 minute break after the 20th pitch to simulate the time between innings.

 

• GAME / PRACTICE DAYS – Ideally you would complete the “Daily Check In” and use the app’s “Prep work” to warm up. If you team does their own warm up, then don’t worry. After your practice / game or when you get home you will simply complete the “Daily Check In” via the app, and then mark all the “Prep” work complete. You will move directly to your “Custom Training” and complete it. Your custom training will be prescribed to you based on your answers around today’s throwing workload, and your strength deficits. (From your strength and mobility test).

 

RECOVERY TIMELINES

1 Day After A Pitching Outing Or Tournament:

• Complete the “Daily Check In” via the app
• Then click the barbell icon in the bottom right to complete your “Prep” and “Custom Training” work back to back.

 

2 Days After An Outing Or Tournament:

• Complete the “Daily Check In” via the App
• Then click the barbell icon in the bottom right to complete your “Prep” work before you throw
• Next throw a Short Pen (Click For Video) or Very Light Catch for position players – to promote blood flow. Effort level should be 35%-40% maximum.
• Last complete your daily “Custom Training” via the app.

 

3 Days After An Outing Or Tournament: The return to full throwing is different for everyone and should be adjusted based on your rotation and how the arm feels. If your arm feels “good” (8 or above) then long toss & Bullpen for pitchers OR long toss For position players. If you arm isn’t feeling like an 8, then repeat yesterdays work.

• If your arm is NOT at least an “8” then repeat yesterdays steps
• If you arm is an “8 or above” complete the following
  • Complete the “Daily Check In” via the App
  • Then click the barbell icon in the bottom right to complete your “Prep” work before you throw
  • Next Long Toss & Bullpen (for pitchers) – Long Toss only for position players
  • Last click the barbell icon in the bottom right again, and complete your “Custom Training”

 

4 Days After An Outing Or Tournament: Pitchers: If you long tossed and threw a bullpen yesterday then you can take the day off throwing. If you DID NOT throw a bullpen yesterday than you can today.

• Complete the “Daily Check In” via the App
• Then click the barbell icon in the bottom right to complete your “Prep” work
• If you need to throw a bullpen because you did not yesterday then do so before completing your “custom training” in the app.
• If you do not need to throw a bullpen take a short break and then complete your “Custom Training”

 

Velocity Care and OKC Academy Members also get exclusive access to the Comprehensive Recovery Guide PDF that goes into detail on how to recover faster (hydration, nutrition, sleep, and movement). Click here for access to the PDF.

 

If you would like to join the Velocity Care program at OKC Academy then click here!