The goal of this program will be to gradually aid recovery of the throwing arm. This pamphlet may be a home program or a guideline for your physical therapist. Before starting this program, you must have no pain when moving your arm, adequate muscle power, and adequate endurance.
Although many athletes desire to return to sport as soon as possible, you must safely follow the program exactly to avoid injury to the arm. During this program, you may have dull aches or soreness. If you have acute pain or pain for longer than 30 minutes, stop the program. If the pain persists, alert your doctor. If symptoms allow, you should do one step every other day. Along with this program, you should do a weight program with high repetition and low weights. Lift weights on throw days (after throwing). On he rest of the days between, focus on recovery and stretching. Always warm up (until a light sweat) before activity with jogging or biking. Before throwing, stretch all muscle groups.