The Surprising Connection: How Boosting Hip Strength Can Cut Your Shoulder and Elbow Pain in Baseball

As a baseball player, you’re always looking for ways to gain an edge, whether it’s refining your swing, improving your pitching mechanics, or staying injury-free. But what if I told you that one of the most critical factors in preventing injuries might be something you’ve never considered before: hip strength?

In this blog post, we’ll dive into why hip strength is crucial for baseball players, what recent research reveals about the connection between hip strength and injury risk, and how you can improve your hip strength to stay on top of your game.

The Link Between Hip Strength and Injury Risk

Recent studies on Minor League baseball players have uncovered fascinating insights about the relationship between hip strength and injury risk. In particular, researchers have found that hip abduction strength—the ability of your hip muscles to move your leg away from your body—can play a significant role in preventing shoulder and elbow injuries.

Here’s a closer look at what the research found:

1. The Study: Researchers assessed hip abduction strength in 188 Minor League baseball players—98 pitchers and 90 position players. They used a handheld dynamometer to measure strength in newtons and determined the degree of asymmetry between the players’ lead and trail legs.
2. The Findings: The study revealed that players who experienced shoulder or elbow injuries within the first two months of the season had at least a 5% asymmetry in their hip abduction strength. Specifically, these players had a 1.24 times higher risk of injury compared to those with more balanced strength between their legs.
3. What This Means: Hip abduction strength is crucial for stabilizing and controlling hip motion during pitching and throwing. If one leg is significantly stronger than the other, it can disrupt the force transfer from the lower body to the upper body, leading to increased stress on the shoulder and elbow. In essence, weak hips can make the arm work harder, raising the risk of injury.

Why Hip Strength Matters for Baseball Players

Hip strength is essential for several reasons:

1. Force Transfer: During a pitch or throw, the power generated from your legs and core needs to be efficiently transferred through your hips to your upper body. If your hips are weak, this transfer of force can be compromised, putting extra strain on your shoulder and elbow.
2. Stability and Control: Strong hips help stabilize your pelvis and lower body, providing a solid base for your upper body movements. This stability is crucial for maintaining proper mechanics and reducing the risk of injuries caused by imbalances or compensations.
3. Preventing Imbalances: Strength imbalances between your lead and trail legs can lead to uneven stress distribution, increasing the likelihood of overuse injuries. By improving hip strength and addressing any imbalances, you can reduce the risk of such injuries and enhance your overall performance.

How to Assess and Improve Hip Strength

So, how can you determine if your hip strength is up to par, and what can you do to improve it? Here’s a step-by-step guide:

1. Assess Your Hip Strength: To assess your hip strength, you can use a handheld dynamometer or consult with a sports performance specialist. They can measure your hip abduction strength and identify any asymmetries between your lead and trail legs. Alternatively, you can perform simple exercises like single-leg raises or side-lying leg lifts to gauge your strength and stability.
2. Strengthen Your Hips: Incorporate targeted hip strengthening exercises into your training routine. Some effective exercises include:
   1. Clamshells: Lie on your side with your knees bent and feet together. Lift your top knee while keeping your feet together, then lower it back down. This exercise targets the hip abductors and glutes.
   2. Side-Lying Leg Raises: Lie on your side with your legs straight. Lift your top leg to about 45 degrees and maintain the hip in extension, then lower it back down. This exercise helps improve hip abduction strength.
   3. Hip Thrusts: Sit on the ground with your upper back against a bench and a barbell across your hips. Drive through your heels and lift your hips towards the ceiling, then lower them back down. This exercise targets the glutes and hip extensors.
   4. Single-Leg Deadlifts: Stand on one leg with a slight bend in your knee. Hinge at your hips and lower your torso towards the ground while extending your free leg behind you. Return to the starting position. This exercise improves hip stability and strength.
3. Address Imbalances: If you notice significant imbalances in your hip strength, focus on exercises that target the weaker side to build up strength and reduce asymmetry. You may also want to work with a physical therapist or sports performance specialist to develop a customized program.
4. Incorporate Mobility Work: Improving hip mobility can also help address imbalances and enhance overall hip function. Include stretching and mobility exercises like hip flexor stretches, foam rolling, and dynamic hip warm-ups in your routine.

Practical Tips for Athletes and Parents

• For athletes:
  • Consistency is Key: Incorporate hip strengthening exercises into your regular training routine and stay consistent with your efforts.
  • Listen to Your Body: Pay attention to any signs of discomfort or imbalance, and address them promptly to prevent injuries.
  • Seek Professional Guidance: If you’re unsure about your hip strength or need help with your training program, consult with a sports performance specialist or physical therapist.
• For parents:
  • Encourage Proper Training: Support your child’s efforts to improve their hip strength and overall physical conditioning.
  • Monitor Progress: Keep track of any signs of imbalance or discomfort and encourage your child to communicate openly about their training and any concerns they may have.
  • Promote Injury Prevention: Emphasize the importance of injury prevention and proper conditioning to ensure a long and successful baseball career.

Understanding the role of hip strength in preventing baseball injuries is a game-changer for athletes and parents alike. By focusing on improving hip strength and addressing any imbalances, you can reduce the risk of shoulder and elbow injuries, enhance overall performance, and ensure a longer, healthier career on the field.

If you’re ready to take the next step in optimizing your hip strength, check out my latest Instagram video where I compete against a body builder and put this theory to the test: Baseball vs Bodybuilding: Who has better hip strength? 

Stay strong and injury-free and I got you!

Dr. Kam DPT
Doctor of Physical Therapy 
Board-Certified Orthopaedic Clinical Specialist
Board-Certified Sports Clinical Specialist
Spine Rehabilitation Fellow
Orthopaedic & Sports Rehab Fellow 
Fellow of the American Academy of Manual Physical Therapists
Adjunct Faculty, Azusa Pacific University