The 3 Best Stretches for Softball

Improve your softball and minimize injuries with 3 of the best softball stretches.

Softball is an exhilarating and demanding sport that encompasses a variety of skills, including batting, sprinting, throwing, and catching. To truly excel as a player, one must cultivate a high level of coordination, agility, strength, and flexibility.

Enhancing your flexibility not only boosts your performance but also significantly reduces the risk of injury. By integrating regular softball stretches into your training regimen, you can improve your overall athleticism and ensure that your body is primed for the challenges of the game.

Muscles used in Softball

The primary muscles in the lower body used while playing softball are the quadriceps, hamstrings, hip flexors, groin and the calf muscles.

The main muscles in the upper body include the rotator cuff muscles of the shoulder and the core muscles of the abdominals and lower back.

Most Common Softball Injuries

Softball players are vulnerable to a range of both acute (traumatic) injuries and chronic (overuse) injuries. A few acute injuries are potentially serious, though the game is generally considered less dangerous than baseball. Common acute injuries include:

• Muscle bruises and contusions (usually the result of collision with the ball or another player);
• Rotator cuff tear;
• Ulnar collateral ligament (UCL) sprain;
• Knee injuries, including anterior cruciate ligament (ACL) sprain and meniscus tear;
• Ankle sprain.

More commonly, softball players suffer from a range of chronic or overuse injuries, including:

• Lower back pain;
• Rotator cuff tendinitis; and
• Elbow tendinitis, including throwers elbow;
• Knee tendinitis, including patellofemoral pain syndrome, runner’s knee, and patellar tendinitis.

Note: Elbow injuries are less common in softball, compared to baseball, due to the different nature of the pitch.

Injury Prevention Strategies

The following tips can help avoid injury:

• Always properly prepare before training or a game with a comprehensive warm-up and stretching. And cool down properly after training or a game.
• Comprehensive pre-season conditioning including strength, endurance, and flexibility training.
• Proper technique, especially in pitching, can help limit both traumatic and overuse injuries.
• Use protective equipment including headgear, energy absorbing chest padding and mouth guards.
• Fences, walls and posts should be padded to help prevent injury, should players run in to them, attempting to catch the ball.

The 3 Best Stretches for Softball

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective.

As with any sport or activity there are rules and guidelines to ensure that they are safe. Stretching is no exception. Stretching can be harmful and cause injury if done incorrectly. It is vitally important that the following stretching guidelines be adhered to, both for safety and for maximizing the benefits of the stretches below.

Below are 3 of the best stretches for softball; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions with each stretch, and if you currently have any chronic or recurring muscle or joint pain please take extra care when performing the stretches below, or consult with your physician or physical therapist before performing any of the following stretches.

Instructions: Slowly move into the stretch position until you feel a tension of about 7 out of 10. If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Repeat 2 or 3 times.

Lying Knee Roll-over Lower Back Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.

Elbow-out Shoulder and Rotator Stretch: Stand with your hand behind the middle of your back and your elbow pointing out. Reach over with your other hand and gently pull your elbow forward.

Rotating Forearm and Wrist Stretch: Place one arm straight out in front and parallel to the ground. Rotate your wrist down and outwards and then use your other hand to further rotate your hand upwards.

Watch the Softball Stretches video

Click on the play button below if you prefer to follow along to a 10 minute video of the best stretches for softball.

These softball stretches are best done after your softball training or game, as part of your cool down. They can also be done as a stand-alone stretching session to improve your softball flexibility, but make sure you’re fully warmed up before starting the stretches.