As a baseball player, you're no stranger to pushing your body to its limits through long practices, intense weight training sessions, and grinding out a full season of games. Battling through some level of discomfort is often just part of the grind. However, there's a crucial distinction between the natural soreness that comes with strenuous work and pain that could signify a more serious injury brewing. For baseball players at every level, learning to differentiate between okay soreness and problematic pain can mean the difference between staying on the field or potentially missing extended time.
That dull, achy feeling after a hard round of batting practice or lift is likely just your body's normal response to being challenged – often referred to as delayed onset muscle soreness (DOMS). As baseball players, you can expect this type of soreness to show up 24-48 hours after intense workouts, especially when introducing new movements or ramping up intensity. While uncomfortable, this symmetrical full-body soreness is no cause for alarm. In fact, it's a sign that your muscles are being taxed in a way that allows them to adapt and grow stronger for the demands of the game.
Unlike the diffuse muscle soreness that comes with hard training, concerning pain is often more acute and localized to a specific area like the elbow, shoulder, or lower back. This type of sharp, persistent pain may be accompanied by swelling, bruising, or a stark decrease in your typical range of motion. You may notice yourself altering your throwing mechanics or batting stance to compensate. While you can power through some overall body soreness, this type of acute pain during baseball activities is a red flag that something could be seriously wrong.
As a general rule, you can often keep playing and training through some level of overall body soreness and achiness from the rigors of baseball – finding that "mind over matter" strength is part of excelling in such a mental sport. Use this checklist to determine if it's okay to push through the discomfort:
- The soreness is diffused over larger muscle groups
- There is no sharp, localized pain in a joint or specific area
- You can perform baseball movements with typical mechanics
- The overall soreness is at a 5 or below on a 1-10 scale
On the flip side, there are times when that "no days off" mentality can do more harm than good. If you experience any of the following issues, it's time to prioritize recovery over pushing through:
- Sharp, localized pain in the shoulder, elbow, back, etc.
- Noticeable swelling or bruising around a joint
- Severely restricted range of motion for throwing or swinging
- Having to significantly alter your mechanics to avoid pain
- Pain registers above a 5 on a pain scale of 1-10
The offseason, preseason training, and long baseball season inevitably come with plenty of general muscle soreness. But when that evolves into acute, problematic pain, that's a signal to back off and allow your body to recover fully to avoid a more serious injury that could cost you extended time away from the game.
The ability to differentiate between manageable muscle soreness and signs of a potential injury is crucial for baseball players at every level. By using this checklist and being honest about what your body is telling you, you can discern when to embrace the grind versus when it's time to prioritize rest and rehab. This awareness will not only help you train harder, but avoid serious setbacks that could sideline you for an entire season.
