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Pitch Project

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The Pitch Project is a program designed to empower young female athletes, specifically softball pitchers, to take charge of their health and well-being in sports. We provide adolescent softball players with the tools to effectively advocate for their needs, addressing the unique physical and mental health challenges they face. Participants learn the importance of proper preparation before pitching, mental health awareness, and physical safety. The program equips athletes to speak up for themselves and others, fostering a supportive environment where female athletes can thrive both on and off the field. Join us in creating meaningful change and empowering young athletes.

Why this?

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  • Many children begin playing sports at a young age but often do not know how to prevent injuries.

  • As a result, many athletes learn about injury prevention only after getting injured.

  • This project focuses on softball pitchers, who are especially at risk for overuse injuries.

  • Overuse injuries are more common than many people realize.

  • The goal is to prevent injuries before treatment or intervention is needed.

  • Preventing injuries can help athletes:

    • Save time

    • Reduce medical costs

    • Stay healthy and continue playing without unnecessary time away from the game

  • The following strategies can help softball players of any age reduce their risk of injury.

Ice/Heat

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  • Always take care of your arm after pitching, no matter how much or how little you threw.

  • Proper recovery helps reduce soreness and lowers the risk of injury.

  • Ice your arm after pitching to:

    • Reduce inflammation

    • Decrease soreness caused by repetitive throwing

  • Many athletes use ice and heat in short intervals (about 15 minutes each):

    • Ice first to reduce swelling and inflammation.

    • Heat second to relax tight muscles and increase blood flow.

  • Recovery is just as important as warming up before playing.

  • Spending a few extra minutes on recovery can help you:

    • Stay healthy

    • Perform better

    • Stay on the field longer

  • If pain continues or gets worse, talk to a coach, athletic trainer, or healthcare professional.

Warm-up

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  • A proper warm-up is essential for protecting your arm and preventing injuries.

  • Start with light overhand throwing to gradually increase blood flow and activate the shoulder, elbow, and forearm muscles.

  • Begin at a short distance and slowly move farther apart as your arm loosens up.

  • Once your arm feels warm, begin progressive pitching warm-ups:

    • Wrist snaps

    • Half-arm motions

    • Full arm circles

    • Full-speed pitching

  • Gradually increase your speed and effort instead of throwing at full intensity right away.

  • A step-by-step warm-up:

    • Reduces stress on your joints

    • Helps prevent overuse injuries

    • Improves performance

  • Avoid jumping straight into full-speed pitching, as it increases the risk of soreness and long-term injuries.

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Click here for a recommended warm-up routine:

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HERE

Advocate!

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  • Speak up if you are in pain—don't ignore it.

  • Pain is your body's way of telling you that something isn't right.

  • Ignoring pain can turn a small problem into a serious injury.

  • Tell a coach, parent, or athletic trainer if you have:

    • Pain

    • Tightness

    • Ongoing soreness

  • Speaking up early allows time to:

    • Adjust your pitching workload

    • Improve your mechanics

    • Recover before the injury gets worse

  • Taking pain seriously helps you:

    • Prevent long-term injuries

    • Stay healthy

    • Keep playing the sport you love

  • Don't be afraid to advocate for yourself—your health is more important than one win.

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