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The Most Common Myths About

Baseball Injuries

You've Been Told By Doctors, Friends and Social Media That Delayed Your Recovery

Speak To The #1 Baseball Physical Therapy Expert In Philadelphia

Here are some of the most common Baseball myths people who visit our Philadelphia clinic have been told, which have actually hindered their process and delayed their recovery from injuries.

MYTH #1 - POST-BASEBALL PROTOCOL MUST INCLUDE STRENGTHENING EXCERCISES
The biggest myth about high-performance throwing and avoiding throwing pain that I've heard relates to the post-throwing protocol. Many athletes and coaches believe that you need a specific strengthening plan immediately post-throwing. While I agree that having a plan is essential, the issue arises when athletes follow a scapular and rotator cuff strengthening protocol right after a game. You’ll often see athletes who just pitched their game lying on the ground, doing scapular exercises to 'reset' the scapula or doing rotator cuff work with bands. I liken that to doing a max bench press at the gym on a Monday morning, then trying to do it again that afternoon or the next day.
MYTH #2 - BASEBALL ISN'T AS PHYSICAL TAXING AS OTHER SPORTS
Baseball may not be as fast-paced as football or as physically intense as rugby, but that doesn't mean it isn’t incredibly taxing on the body. When you throw with maximum intent, swing with power, or sprint between bases, you're pushing your muscles and joints to their limits. Each of these movements requires an immense amount of effort, strength, and control, particularly for the shoulder, elbow, and core. Contrary to what some may believe, baseball places unique physical demands on the body that, if not respected, can lead to significant overuse injuries. Taking time to rest and engage in low-intensity recovery can make all the difference in maintaining longevity and peak performance in the sport.
MYTH #3 - RUNNING AFTER BASEBALL IS DETRIMENTAL TO RECOVERY
There's a common belief that running, especially after an intense game of baseball, can interfere with recovery and negatively impact an athlete’s performance. While it’s true that long-distance running may not directly support velocity gains or power, it doesn’t mean that all running is inherently bad after throwing. The key is balance and knowing your body. For some athletes, a light jog or moderate running can feel good post-game and aid in blood flow, which helps flush out waste products and promote recovery. Running can serve as a low-impact way to stay active, mentally unwind, and shake off tension built up during the game. If it’s something you enjoy and it helps you feel physically and mentally reset, moderate running can be part of your routine without compromising performance.
MYTH #4 - STRENGTH TRAINING WILL MAKE YOU TOO "TIGHT" FOR BASEBALL
There’s a long-standing myth in baseball that strength training, particularly with weights, will make players too "tight" or reduce flexibility, hindering their throwing or batting ability. This misconception has led some athletes to avoid strength training altogether, fearing it will harm their performance. In reality, a well-designed strength program can improve power, stability, and injury resilience without sacrificing flexibility. Strength training, when done correctly, includes exercises that enhance joint stability, improve core strength, and build functional flexibility. For example, exercises focused on rotational strength and mobility can significantly improve a player's power at the plate or on the mound. Moreover, strength training can help address muscle imbalances and weaknesses, which are often the root causes of common baseball injuries like shoulder impingements or rotator cuff strains.
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McKenzie Sports Physical Therapy

161 Leverington Avenue, Suite 1004 Philadelphia, PA 19127

Monday & Wednesday 8:00am – 7:00pm

Tuesday & Thursday 7:00am – 7:00pm

Friday 7:00am – 3:00pm

Saturday & Sunday Closed

Where Have People Seen
Chris Before

Chris has authored his own book Titled “Unleash Your Pitching Potential”.

Chris also presents yearly at the University of Pennsylvania’s Throwing Symposium.

Chris is recognized by many of the top orthopaedics in Philadelphia and often referred players by them when other care providers fail. 

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