Is Recovery a Workout?
Rest is not recovery. Rest is simply one branch on the extensive tree that is recovery. Proper recovery for a pitcher requires forethought, attention to detail and the uncommon sacrifice of time. The renowned and widely respected President/Founder of Driveline Baseball, Kyle Boddy, asserts that recovery “should be 40% or more of your training”. Throughout the article we will discuss various types of active recovery protocols in regards to athletic fitness and, more specifically, throwing populations. Movement and active recovery is imperative to activate the lymphatic system, elevated circulation levels and begin the process of tissue quality renewal and regeneration. It is well known that muscle activity and contractions further assist blood vessels in filtering in new blood while pulling out the old. There is simply no better avenue that the body employs to rejuvenate tissue and continue the recovery process than movement. Mike Boyle coined the term Movement as Medicine and, personally, I can't imagine a better perspective on recovery. Recovery is unique to each individual and limiting your experiences by not testing new modalities is a shame. Recovery is far from just sleeping and eating.
Post Throwing Recovery
When it comes to post throwing recovery there are many serviceable protocols to increase localized blood flow, restore range of motion and reduce inflammation and trauma. Basically, as a simple cool down, The Four Finger Advantage, The Arm Farm’s premium membership package, prescribes catch play with an under load ball (3 or 4oz) immediately following pitching or intensive throwing. Interestingly, across the board, our athletes have been very satisfied with under load tossing post pitching and report positive experiences with it. After under load catch play is completed, the recovery process begins which includes many of the listed forms of recovery.
Body Blade/ Shoulder Tube/ PVC Pipe
Performing a series of shoulder tube movements can be a great form of rhythmic stabilization. It helps with neuromuscular recruitment and tri-plane functionality. This form of oscillation therapy is not only a post throwing protocol, but is often used as a warm up technique too. Shoulder Tube exercises do a great job of creating positive blood flow and reinforcing structural integrity of the joints. Arm Farm athletes are often encouraged to engage in multiple forms of rhythmic stabilization drills, with and without, a partner or a shoulder tube. If you're operating on a limited budget a great option is to buy an 8-12 foot PVC pipe and use it just as you would a name brand shoulder tube. The PVC pipe is a cost effective great wa