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How to Fix Arm Soreness for Quarterbacks | Performance Lab - YouTube
Channel: Performance Lab of California
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hey what's up everyone morey croson here聽
and today we're going to be going over arm聽聽
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soreness why it happens and how you can fix聽
it we're going to start the video right now聽聽
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okay so i think this is going to be a really聽
important topic just because i know a lot of聽聽
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you guys are going through training camp right聽
now you're throwing a lot of balls and you're聽聽
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consistently having to throw a lot of different聽
types of passes and putting a lot of stress within聽聽
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the shoulder and so a lot of you might end up聽
feeling some soreness within the arm within the聽聽
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shoulder and so i just want to address a couple聽
things that may end up causing that soreness and聽聽
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how you can fix it so first thing we're going聽
to go into is going to be your routine and聽聽
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your warm up so this is going to be a really聽
important part of this you have to make sure聽聽
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that you're doing something to be able to improve聽
your wrist range of motion the range of motion聽聽
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within the elbows the shoulders getting extra聽
rotation internal rotation and you do want to聽聽
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be able to stretch before and after if you need聽
a good warm-up routine go ahead and click that聽聽
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video up above and it'll take you to a really聽
good warm-up routine you can do before throwing聽聽
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and then the next thing is going to be going聽
into the shoulder so just make sure you do聽聽
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something before you throw to be able to warm聽
up and get everything nice and loose and then聽聽
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most importantly almost is actually do something聽
when you're cooling down to be able to make sure聽聽
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to cool off the shoulder after it throws and keep聽
all those muscles nice and long when you're done聽聽
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throwing a lot of times what ends up happening is聽
you all those muscles end up tightening up a lot聽聽
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and that will end up over a period of time causing聽
a lot of the pain and discomfort within really the聽聽
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elbow the shoulder the back a lot of different聽
areas so that's going to probably be the most聽聽
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important thing the next thing we're going to聽
go into is going to be the shoulder and there's聽聽
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a couple things that end up happening within聽
the shoulder so you might end up feeling like聽聽
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some some tightness in like the back here of the聽
shoulder all the way down through like the triceps聽聽
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that back line there and if you do if you feel聽
that i would say the biggest thing is right behind聽聽
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here here we have really there's a couple聽
muscles back here like your supraspinatus your聽聽
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infraspinatus you know these are all muscles that聽
are part of your rotator cuff also your your rear聽聽
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delts back there as well and so just going and聽
putting like a lacrosse ball back here into that聽聽
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area and just working on being able to kind of聽
work the arm forward and back will be a good thing聽聽
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to do also the sleeper stretch we're going to send聽
that show that right now and then also have a link聽聽
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down below to be able to show you how to get set聽
up for the sleeper stretch going to be important聽聽
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the next thing is going to be more middle delt聽
so now if we feel something like middle of the聽聽
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bicep all the way up to like the middle part聽
of the shoulder what we can do is take you know聽聽
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you don't need the ball here but you're going to聽
just bring that arm back behind i'm going to pull聽聽
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all the way back here and i'm just going to go off聽
to the side and just be able to kind of stretch聽聽
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out that that side part of the shoulder also just聽
taking a you know baseball lacrosse ball something聽聽
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into that that middle area is also a good way to聽
be able to improve that the next thing is going聽聽
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to be the front part of the shoulder and the big聽
reason why people end up having some tightness聽聽
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or problems with the front part of the shoulder a聽
lot of times has to do with when you're finishing聽聽
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not being able to get that good internal rotation聽
so doing exercises to make sure to both open up聽聽
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the shoulder get plenty of extra rotation but聽
then almost more importantly make sure you get聽聽
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plenty of internal rotation as you finish so being聽
able to really turn that pinky all the way over聽聽
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and there's a few different exercises that we do聽
to be able to do that and we'll go ahead and put聽聽
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those above right now the next thing is going to聽
be the elbow if you're feeling tightness within聽聽
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the back of the elbow typically what's happening聽
is you're not getting good extension as you're you聽聽
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know finishing the throw and again that'll also聽
go into that same type of tightness that ends up聽聽
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going you know back behind the shoulder here you聽
could end up doing some exercises for the actual聽聽
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uh tricep where you could kind of stretch out聽
that area but more importantly it's going to be聽聽
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getting the the back of the shoulder as well as聽
getting the lats we're going to give you a couple聽聽
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of latin stretches here to be able to help in聽
stretching that out to be able to help you in聽聽
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taking some of that pressure off of the elbow聽
and just being able to do that consistently聽聽
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will end up making a big difference also make聽
sure that you're stretching your wrist plenty聽聽
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when it comes to any type of elbow back the elbow聽
front of the elbow inside part of the elbow all聽聽
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that ends up being having a big impact there and聽
then when we go to the bicep what ends up being a聽聽
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big thing with the bicep is also not getting good聽
extension when we're finishing the throw but then聽聽
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also again going into that that front part of your聽
arm and not having good range of motion there not聽聽
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being able to fully extend within the elbow will聽
really make a big difference on how well you're聽聽
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going to be able to really flex and that'll end聽
up making it so you end up having tightness within聽聽
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that bicep over a period of time and then also聽
typically when you have bicep problems there's聽聽
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also a inability to really follow through聽
with the elbow you end up being kind of聽聽
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tight with the elbow so you could be like just聽
trying to get the ball all the way up and through聽聽
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or you know as you're coming forward you're just聽
not getting that elbow to be able to face all the聽聽
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way you know forward through during the actual聽
throw so then you end up using more of your bicep聽聽
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as you're releasing rather than being able to聽
get really the the hand up over the top and being聽聽
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able to come down on the football really it's more聽
common you know you want to be able to get more of聽聽
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the the back part of the arm involved within the聽
throw so the lats you know the serratus all those聽聽
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muscles end up being important though the pecs聽
are also important there but if you end up using聽聽
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a lot of the biceps and that definitely goes into聽
a mechanical issue and something that you need to聽聽
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be able to address uh really quickly in order聽
to really make a change there and also you know聽聽
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getting more of the lower body involved things聽
like that will end up being really important聽聽
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if you end up having a lot of issues within the聽
biceps now for the inside part of the elbow and聽聽
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there's a few different things you could do for聽
the inside part of the elbow if you're having聽聽
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tightness there and you know those were already聽
given to you earlier on the video but there聽聽
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ends up being a lot of different mechanical issues聽
that end up impacting the inside part of the elbow聽聽
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you know not using the lower body is enough聽
not being able to hip and shoulder dissociation聽聽
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you know there's a few different things that end聽
up impacting the the elbow and and really the best聽聽
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thing for that is going to be actually heating聽
the elbow right don't ice that area try to heat it聽聽
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before and after you throw it just to be able to聽
promote a little bit better blood circulation and聽聽
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that should help into that area i've never really聽
had much inside elbow pain but i do know that that聽聽
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ends up being you know a lot of just overusing聽
the arm and not properly warming up and cooling聽聽
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off the area ends up having a big impact there and聽
then you know obviously with the the mechanics and聽聽
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being able to straighten that out so just being聽
able to have a little bit better understanding of聽聽
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how your body is working and you know what is聽
being over utilized ends up being a big thing聽聽
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that will help you in kind of reducing the amount聽
of stress and tightness and stiffness that you'll聽聽
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be feeling within really the shoulder and the聽
elbow you could end up feeling some tightness in聽聽
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like the back of the the shoulder blade you know聽
back in here that will again go into that internal聽聽
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rotation of the arm and then also just being聽
able to have good overall mobility within the聽聽
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spine making sure that you do some type of spine聽
warm-up we'll have that in the in the warm-up that聽聽
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we gave to you before so you need to be able to聽
have some type of spine warm-up and then also聽聽
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that usually comes from actually lengthening too聽
much so you do need to be able to shorten like聽聽
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holding the bottom of a push-up things like that聽
will help you in strengthening that area that area聽聽
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would just need more strength in order to better聽
operate so if you're feeling tightness in here聽聽
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again that ends up being that you're just not as聽
strong as you need to be within that area because聽聽
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as you're finishing through those muscles are聽
supposed to be decelerating and slowing it down聽聽
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so if you're putting a lot of pressure on that by聽
throwing all the time then obviously over a period聽聽
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of time you're going to end up feeling a lot of聽
you know tightness and stiffness and things like聽聽
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that that will end up impacting it now overall you聽
know it's going to be a lot better if you have a聽聽
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great understanding of how to use the hips how to聽
create the hip and shoulder dissociation how to be聽聽
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able to push off that back leg how to properly聽
absorb through the front leg so there's a lot聽聽
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of that that ends up being a big impact here and聽
then for some of you guys too there might just be聽聽
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some general soreness that's happening because聽
you're putting more pressure onto your ball you聽聽
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know you're throwing the ball with more velocity聽
you have a little bit more distance so some of it聽聽
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just ends up being your shoulders need to be able聽
to actually recover from the session and that's聽聽
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again why the cooldown becomes super important聽
so if you end up you know actually improving your聽聽
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strength through it right so your shoulders might聽
be getting stronger and they just feel sore just聽聽
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like your legs would feel sore after doing squats聽
or you know your biceps after doing you know bicep聽聽
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curls whatever uh it's the same type of concept聽
here where you might just have general soreness聽聽
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because you are adapting to the amount of throws聽
that you're doing and again that ends up going聽聽
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a lot into what is your diet like what is your聽
hydration like how much are you sleeping every聽聽
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night you know what's your routine after you聽
actually practice so those things end up being聽聽
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really important as well in order to make sure聽
that you're able to stay healthy with the arm and聽聽
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with the shoulder so make sure you consider that聽
when you're watching this video that this could聽聽
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also be just a hydration or you know food issue聽
or just even a rest recovery issue that could be聽聽
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impacting your ability to come back so if you're聽
only getting five or six hours of sleep that's聽聽
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not enough especially if you're a youth athlete聽
that is growing a lot and putting a lot of effort聽聽
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into their practices every day you're really not聽
going to be able to fully recover as much as you聽聽
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need to in that amount of time of rest and so you聽
want to be able to take that into consideration聽聽
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and make sure you're getting plenty of rest and聽
make sure that you also again have a routine that聽聽
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you do after practice that really makes it so you聽
can relax that shoulder and really heat is going聽聽
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to be better than ice overall in general in terms聽
of how you can cool it down you know don't put ice聽聽
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on it after you throw put heat on it if anything聽
all right as always guys thanks for watching here聽聽
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if you like the information click that thumbs up聽
down below subscribe the channel if you haven't聽聽
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already and if you're new questions comments聽
recommendations you can leave those down below聽聽
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and then check out that throw breakdown i always聽
recommend doing the throw breakdown just because聽聽
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i think right now it's the easiest thing to be聽
able to do and to implement within your throwing聽聽
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mechanics you have four weeks until the season and聽
we have four weeks within the throw breakdown you聽聽
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send it videos to me i'll send you back how聽
you can actually improve there and improve聽聽
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quickly within those mechanics so if you're really聽
battling for a starting position or you know want聽聽
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to be able to make some some quick improvements聽
here as we're going through training camp聽聽
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be able to send me some videos over i'll be able聽
to address it look at it see what you're doing聽聽
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within the lower body within your your hips be聽
able to give you some drills some exercises we're聽聽
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not going to be pushing hard on doing a lot of聽
training the upper body or anything like that聽聽
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but we are going to be putting a big focus on聽
fixing the mechanics and making sure you have聽聽
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a great understanding of how to make it smoother聽
how to get the ball out of your hands more quickly聽聽
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how to be able to improve your accuracy and your聽
release time all those things are going to be聽聽
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super beneficial when it comes to really taking聽
your game to the next level and making sure that聽聽
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you're able to get a starting job so go ahead聽
and check out the link down below in order to聽聽
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find out more about that throw breakdown and as聽
always thanks for watching we'll talk to you soon
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