BE BETTER: 5 Post Game Arm Recovery Hacks

Can you guess the number of “high stress” throws a select player’s arm endures on a championship tournament weekend?

1. 60
2. 100 
3. 200
4. 270+

If you said 270+, you’re correct. Here’s the math…..If you play 5 games to reach the championship in a typical weekend and you consider 20 pregame long tosses before each game and 5 warm up throws between innings in a 6 inning game, you're at 270 “high stress” throws before you even make play in the field.  If you are pitching, you can add at least another 80 throws to that count.  And if you are catching, forget about it, add at least 120 more throws per game!

Now multiply that by the number of tournaments you are playing each year, and you can start to understand why arm injuries and Tommy John’s surgery are skyrocketing by 9% every year in youth  baseball.

When I was playing, the summer between sophomore and junior year, my arm was shot.  Up until that summer, I’d never really never had any arm problems, so arm rehab was never on my radar, but that summer it became a major issue.  

After the season was over, I really started concentrating on off-season arm care, but I also realized that I needed to figure out the best arm recovery regime for next summer’s tournaments.

So I started researching the fastest way to “recover” during tournament weekends (especially after pitching). Here’s what I figured out…. 

The 5 most-effective post-game recovery hacks!

Here they are…

1. Use “Medical Grade” Graduated Compression sleeves! This was a game-changer for me. When I started doing the research I came across a 2013 study done on NBA players that found wearing compression clothing for recovery boosted recovery, muscle swelling and pain. But it wasn’t just any compression clothing, it was “Medical Grade” graduated compression that was measured in “mmHG”, a measurement of pressure on internal fluids like blood. A legging or sleeve with a graduated compression between 15 - 20 mmHg is perfect for post-game recovery. At first, the sleeves I found were at CVS and Walgreens. They were flesh colored and cost around $50.  I didn’t want to wear a “flesh” colored sleeve, so we tracked down a factory that had the specialized machine to make these materials and asked if they would make colors for us and that’s how the BRUCE BOLT Arm Sleeve came to be.  I swear by compression sleeves.  I wore mine in games and for 45 minutes after games and my arm never felt “dead” again. 
2. Give your ARM an ice bath! This isn’t always practical in between games, but afterward when you are back in the hotel, grab a bucket, fill it up with ice and then add water and get your elbow totally submerged.  Studies show physical contact with the cold is not only beneficial for the body post-exercise, but for the mind too 💪 (if making your own ice bath isn’t exactly practical, you can use an ice pack and slowly massage the body for similar results).
3. Maintain hydration on and off the field. You may think hydration is only important leading up to and during games but staying hydrated throughout the day is extremely important. Many elite athletes say this is one of their top priorities!  Believe me, you won’t believe the difference in your energy level and your recovery time when you’re totally hydrated.
4. Incorporate soft-tissue massages. Soft-tissue massages help heal damaged muscles, stimulate circulation, clear waste products via the lymphatic system, boost the immune system, and reduce pain & tension. A foam roller or a percussion massage device is what I would recommend.
5. Eat a high-quality protein and carb meals. It’s so easy to eat fast food when you are traveling at tournaments, but if you are really serious, go to the grocery store and get “All Natural” Meats and Fruits. Your body craves both these things after exercise so replenishing with these nutrients will definitely help with muscle repair and leave you feeling satisfied and ready for their next game!

Serious athletes take care of their body and they take the steps to be prepared so they can practice this protocol.  So in other words, you should always have enough hydration drinks like gatorade in your cooler. You should have turkey, roast beef, grapes, oranges and bananas to eat during the game and after. You should have a foam roller or massage gun AND you should definitly have our BRUCE BOLT Arm Sleeves.

With over 10 different colors to choose from, there’s an arm sleeve for every team!  

And by the way, don’t take my word for it, we’ve had almost 500 “5-Star” reviews on our sleeves.