Ulnar Collateral Ligament: Post PRP Protocol: Phase 4 (Weeks 6-8)

Phase 4:

This phase will continue with a daily mobility sequence that can be used as a warm up/cool down pre/post activity. It is important to make sure that you do not start to lose mobility as you are progressing with strengthening and sport specific activities.

  • Ideal week should look like this
  • Day 1: Mobility routine and hitting/throwing
  • Day 2: Mobility routine and strength
  • Day 3 Mobility routine
  • Day 4: Mobility routine and throwing/hitting
  • Day 5: Mobility routine and strength
  • Day 6 Mobility routine
  • Day 7: rest/ optional hitting and throwing/optional strength
  • Day 7 as you get more into softball training will be more hitting and throwing and strength only the other 2 days….If it is more off season you are better off keeping the 3 strength days and only 2 hitting/throwing

 

The strength sequence will begin to progress coordination of the upper and lower body. These strength circuits should be completed 2-4x per week. As sport activities increase, specifically throwing, the strength will cut back to more like 2x per week especially when you are in season

A throwing progression will also be listed below with soreness rules that guide you through the progression

  • Daily Mobility Sequence: Complete this pre and post activity, especially pre and post throwing
    • Active Shoulder Extension
      • 15 reps
    • Sidelying Rotation Mobilization to Improve pec and Thoracic Mobility
      • 5-10 reps each side
    • Quadruped Shoulder Flexion
      • 15 reps
      • NEW OPTION: Hands elevated version
    • Behind the Back Self Stretch
      • 15 reps
      • NEW OPTION: Bind Position
    • Overhead Multiplane Stretch
      • 5-10 reps each motion
  • Throwing Program
    • Positions:
      • (SA) Short Arm throw from one knee
      • (SFT) Standing FULL Throw from specified distance
      • (FPWU) Full Pitch Wind Up throw: Use the distance from the mound to home
    • FOLLOW THE SORENESS RULES
      • These rules are meant to guide you in regards to the amount of rest necessary between sessions and how to progress in the level of difficulty
    • ALWAYS ICE 10-20 MINUTES AFTER THROWING SESSION
    • LEVELS
      1. SA: 10x 30feet, repeat 3x, 1 min rest between cycles for each below
      2. SA: 10x 30feet, repeat 4x
      3. SA: 10x 30feet, repeat 5x
      4. SA: 10x 30feet, repeat 6x
      5. SA: 10x30feet, SFT: 10x30feet, repeat 3x
      6. SA: 10x30feet, SFT: 10x30feet, SFT: 10x40feet, repeat 3x
      7. SA: 10x30feet, SFT: 10x30feet, 10x40feet, 10x50feet, repeat 3x
      8. SA: 10x30feet, SFT: 10x30feet, 10x40feet, 10x50feet, 10x 60feet repeat 3x
      9. Repeat above 4x
      10. SFT: 10x45feet, FPWU: 10x 25-50% effort, repeat 3x
      11. Repeat above 4x
      12. Repeat above 5x
      13. SFT: 10x45feet, FPWU: 10x 25-50% effort,FPWU: 10x 50-75% effort, repeat 3x
      14. Repeat above 4x
      15. Repeat above 5x
      16. SFT: 10x45feet, FPWU: 10x 25-50% effort, FPWU: 10x 50-75% effort, FPWU: 10x 75%-Max  effort, repeat 3x
      17. Repeat above 4x
      18. Repeat above 5x
  • Strength Circuits:
    • Avoid any movement that causes pain
    • Complete 2 sets of each second set 1/2 as many reps/time
    • Circuit #1
      •  1/2 Kneel Overhead Kettlebell Press or dumbbell press, move slowly
        • 8-20reps
      • Bar Hang March
        • Try for total time 30-90sec
        • CAN START WITH THE SCAPULA PULL DOWN 5 SEC AND THE FREE HANG 5 SEC…PROGRESS TO KEEPING SCAPULA PULL AND DOING THE MARCH LIKE IN THE VIDEO
      • Band External Rotation Wave
        • 30sec-90sec each arm
    • Circuit #2
      • Band Extension Deadlift: NEW switch to single leg
        • 8-20 reps
      • Full Can Arm Raise
        • Very light weight beginning with a soup can
        • Goal 8-20 reps, if you get to 20 reps without fatigue or pain, add weight and go back to 8 reps
      • Band Pull down and across
        • 8-20 reps
    • Circuit #3
      • Lying on Weight Bench Pullover VIDEO
        • 8-20 reps
      • Bicep Loading progression: Update
        • Incline bench or cable option updated below
        • 8-20 reps
      • Reverse fly 1/2 kneel with band
        • 8-20 reps