Throwing training: What are you doing?

[Administrator]

Everyone seems to be well under way with their track training, how many people are also getting into some throwing sessions now?

I've done 3 jav throwing sessions so far, mostly trying to throw nice and straight and trying to get my legs working properly to avoid another knee injury.

I want to be doing more ball throwing really but have struggled to find somewhere convenient to throw balls at that doesn't get me in trouble.

How often are you throwing at the moment?

What is your focus in the throwing sessions?

[smiler]

Went to throw this morning and shoulder decided it did not want to.

Coming up for the anniversary of this injury now and starting to get more than slightly hacked off.

Suppose the run up needs a "little" work still so just have to concentrate on that for the next while.

Touch wood weights seem to be going ok but as soon as i try and pull a spear from any decent position it is hurting.

Anybody been in the same boat?

Any tips?

chris

[Patience]

Maybe it's an "age" thing! ;D Happy Birthday.

Remember we all want a bit of the cake.

As for tips, be very careful that you don't aggravate it with the other stuff you are doing. When my shoulder plays up, I used to kid myself that run up work was alright, but any (and I mean any) slight rotation in the shoulder whilst I was going this aggravated it. As did any overhead work with weights.

Anyway, hope it gets better - and where's the cake? You could bring it to Grangemouth next weekend.

[lasher2]

Chris

It depens what the injury with the shoulder is with regards to what you should do to try and combat the soreness.

In my experience most shoulder injuries are related to the rotator cuff. This is the group of muscles that controls and internal and external rotation of the shoulder through the throwing sequence.

The muscles that make up the rotator cuff are;

subscapularis
supraspinatus
infraspinatus
Teres Major and
Teres Minor.

The problem is related to the fact that the jav is a very destructive event and these muscles take a lot of the flack, particularly in the cold winter months if you are throwing outside. Instability of the throwing shoulder is something we all have to cope with and I would suggest that this might be the problem here.

2 or 3 very basic exercises you can do to improve the stability in your shoulder are;

1) Press ups on a wobble board, wobble cushion/sit fit, or on medicine balls (1 hand on each ball)

2) Walking on the hands in the press up position in different directions (up to 20m)

3) Isometric dumbbell holds followed by eccentric/concentric movements with dumbbells for exercises such as front raises and side raises.

If the injury is something more than that then I suggest going to see a physiotherapist asap as it will only hinder your training and short term costs are long term gains.

If you need any more detailed advice then by all means call me or email me.

[e-mail]

All the best mate

David

[smiler]

Cheers for the reply Dave and the abuse Norma! I may have a crumb or two left for you!

Ive been told by my current physio that there is an impingement on my bicep tendon attatchment? I have been given a load of shoulder stability exercises which i have been doing religiously since i then.

When i first damaged it in feb (doing 2 reps of inclined bench) it stopped me even holding my jav at arms lengthnever mind cleans/snatch/any angle bench/shoulder press/pull ups and even squats were impossible .

Thinking it was better and without any weights for months i probably, stupidly threw in a couple of comps towards the end of the season after a ten week lay off but actually managed to throw a pb!!

At the end of the season i stopped throwing until two weeks ago .
Without pain i have gradually built up my poundages to be pretty close to last years but on my return to throwing i am suffering.

I actually feeel pain doing the internal and external rotations even with no weight at all.

chris