This past week a mastermind group of mine had a deep talk about some unlikely keys that may play a crucial role in protecting the UCL of baseball players. This blog post highlights some of the key topics and takeaways that will be extremely helpful as they prepare for their upcoming season.
The Problem with UCL Injuries
The UCL is one of the most well known ligaments in sports and not for particularly great reason. The UCL takes a beating every time you throw, facing immense stress from repetitive high-velocity movements. UCL injuries are so widespread that experts like Dr. James Andrews have labeled them an “epidemic.” Many athletes end up needing Tommy John surgery, but only a fraction truly return to pre-injury performance levels in the years after. So, what can you do to reduce your chances of joining that statistic?
Stiff Tendons: The Hidden Key to UCL Protection
One way to reduce stress on your UCL is to focus on increasing the stiffness of your tendons, specifically the muscle-tendon units (MTUs) around the elbow. Why? Tendons with higher stiffness absorb more load, taking pressure off the UCL during high-stress actions, like throwing a pitch. The concept that helps measure this stiffness is called Young’s Modulus.
Key Takeaway: By building tendon stiffness, you reduce the strain on your UCL, which can decrease your injury risk.
How Tendons Get Stronger
Tendons adapt to consistent, high-intensity loading. Here’s how it works:
- Collagen Cross-Linking: Tendons are made of collagen fibers organized like a rope. When exposed to high forces, these fibers develop cross-links, strengthening the tendon structure.
- Alignment: With repetitive loading in one direction, these fibers align more effectively, enhancing stiffness and making your tendons better at absorbing the stress they face during pitches.
Smart Training for Tendon Stiffness
Building tendon resilience requires intentional, high-intensity training. Here’s what to focus on:
- Time Under Tension: Aim for exercises that keep your tendons engaged for 6-20 seconds per repetition. This allows for collagen adaptation without fatigue.
- Load It Up: High-intensity holds or movements, around 70% of your maximum contraction, stimulate the tendon’s remodeling process.
- Adaptation Takes Time: Significant tendon stiffness gains often take at least 12 weeks. Consistency is key.
Targeting the Right Areas
Three key muscle-tendon units that protect your UCL:
- Flexor Digitorum Superficialis (FDS): Plays a huge role in stabilizing your elbow during throws.
- Flexor Digitorum Profundus (FDP): Supports the UCL’s distal attachment but doesn’t cross the elbow.
- Flexor Carpi Ulnaris (FCU): Offers critical valgus support during breaking ball throws.
Training these areas through exercises like isometric holds, single-digit loading, and eccentric contractions can go a long way in protecting your UCL.
When Injury Strikes: Managing Tendon Health
If you’ve ever had tendon pain or swelling, you know how tricky it can be to manage. Acute inflammation can reduce tendon stiffness due to fluid buildup. The solution? Low-load holds to reduce pressure and promote healing. Pair that with good nutrition (hello, gelatin and Vitamin C), and you’re on your way to recovery.
Quick Takeaways:
- Tendon Stiffness Matters: High-intensity training (≥70% MVC) improves tendon stiffness.
- Be Consistent: Gains in stiffness take 12 weeks of focused training.
- Target Key Areas: Strengthen the FDS, FDP, and FCU to better shield your UCL.
- Recovery Tips: For inflammation, use long, low-load holds to promote healing.
If you’re serious about protecting your UCL and improving your performance, build tendon stiffness into your training routine. Your elbow will thank you!
Protect Your Elbow and Enhance Your Game with Petroski Physio
Ready to protect your UCL and elevate your performance? At Petroski Physio, we specialize in personalized training plans to build tendon stiffness and enhance elbow health. Whether you’re preparing for the season or recovering from an injury, our expert team is here to help you safeguard your arm and optimize your game. Contact us today and give your elbow the support it needs to perform at its best!