By: Dr. Trey Martin PT, DPT
IG: @athletedocrehab
First check out this video!
Then check out these additional tips!
1) Regain full elbow range of motion
The first stage after Tommy John surgery is VITAL. Achieving full elbow extension is a must in the first 6 weeks. Being able to bend your elbow comes along a bit slower, but also normalizes quickly. It's important in this stage to have appropriate management by a rehab professional with experience rehabbing baseball players. Along with regaining appropriate joint motion, this is a key time to work on...
2) Improving soft tissue quality
Both throwing a baseball and spending time in a sling leads to soft tissue restrictions. In the first 3 months of recovery, devote time to longstanding soft tissue restrictions. Areas of interest: biceps, posterior shoulder, pecs, lats, and around the underarm area.
3) Clear up lower body strength deficits
The root cause of why you needed Tommy John in the first place can boil down to a multitude of factors. Issues such as throwing too much, throwing through arm pain, range of motion deficits, and strength deficits play a role. Use the break from baseball to come back as a better athlete. Want to throw harder and be more sustainable next season? Train your lower body like your career depends on it. This is a great time to pack on muscle mass and build up neuromuscular skills. Things as innocuous as single leg balance deficits can be correlated with increased risk of UCL injuries. Don't let your legs be a weak link. It can be a few months before gripping exercises like deadlifts are allowed, but, options like safety bar squats, leg press, and unilateral exercises can all be progressed to build the strength you need.
4) Optimize shoulder strength and range of motion
Akin to lower body strength, looking up the chain from the elbow is another culprit for why your elbow gave out.
Pitching requires unnatural levels of motion and force. You want your rotator cuff muscles to be obnoxiously strong. Anecdotally, I can tell you what level a pitcher is based on their rotator cuff strength. MLB guys are way stronger than college guys. Want to make it to the next level? You better have next level shoulder strength to withstand long seasons. While you're waiting on the elbow to heal, its time to build your legs and shoulder up to par.
5) A top notch return to throwing program
Congratulations! You've knocked out 6 months of rehab now and you've been cleared to throw. But are you ready to throw? How much throwing should you do? Will it hurt? How should you progress your throwing program? All questions that require finding a really savvy physical therapist who understands throwing progressions or a good strength coach with baseball experience. This is the exciting part of recovery. But beware, returning to throwing can be scary and challenging. You've had a big time surgery. You may experience odd aches and pains as you begin to throw. Take it slow, be patient, and go at your own pace. Recover from this properly the first time.
A final word:
Tommy John is a grind to recover from. Use this time to become a better baseball player. Rebuild, adapt, and overcome this obstacle. Come out of this year long process with 15-20 pounds of more muscle. Address mechanical faults in your game and return to the mound a better pitcher.