Sunday, October 23, 2022


Do you want to know the right things to focus on in your off-season pitching program? Do you want to know when you should be up on the mound pitching? When should you be working on command and pitch design? I will show you the solution I used to get Proper Pitching Mechanics. I'll outline how I did it in detail, including what I did in the off-season to ensure I was prepared for the season.

If you're a baseball fan who's been struggling to find the right pitching off-season program, this episode is for you. You'll learn how to assess a pitcher's functional movements and get proper pitching mechanics.

The narrator describes a problem they were facing: off-season throwing programs and how to keep their kid's arm safe and happy. They go on to say that there are many misunderstood ideas about what an offseason pitching program should look like and that people are stuck in outdated mindsets. The narrator then introduces their solution: a specific program they designed with Kevin and Ben's help. The program includes throwing once a week, working on command and pitch design, and focusing on things like Band work and tile drills.

Here are the steps you need to follow also to get Proper Pitching Mechanics:

1. Assessment

2. Movement

3. Plan

1. Assessment

Assessment for a pitching program should include a physical evaluation to check for any limitations in range of motion or flexibility. This will help to identify any areas that may need to be addressed in the training program. A functional movement screen can also help assess movement patterns and identify any potential issues. Once any limitations have been identified, a pitching coach can create a program to help improve those areas.

A physical assessment is not the only assessment that should be conducted for a pitching program. A coach should also assess the pitcher's mechanics. This can be done by filming the pitcher throwing and then analyzing the footage. This will help to identify any flaws in the mechanics that may be causing the pitcher to be less effective. Once any deficiencies have been identified, the coach can then work on correcting them. It is also essential to assess the pitcher's strength and conditioning. This can be done by conducting tests such as the vertical jump and the bench press. This will help identify areas where the pitcher may be weak and need to focus on in their training. Once the areas of weakness have been identified, the coach can create a program to help the pitcher improve.

2. Movement

The second step of the process is to focus on movement. This means working on drills and exercises that help improve your range of motion and flexibility. This is important for pitchers because it helps them stay healthy and prevents injuries. It is also important for developing proper mechanics and increasing velocity.

Working on your movement can also help you develop better control of your pitches. This is important for pitchers who want to be able to consistently throw strikes and get batters out. By improving your range of motion and flexibility, you will be able to better control your pitches and throw them with more accuracy. It is also important to focus on your balance when working on your pitching mechanics. This is something that can be improved with proper exercises and drills. By improving your balance, you will be able to throw pitches with more power and accuracy.

3. Plan

The third step in the process is to assess the pitcher's movement patterns and identify any areas of concern. This can be done through a variety of different methods, including video analysis, physical assessment, and/or strength and conditioning testing. Once any areas of concern are identified, a plan can be put in place to correct them. This may involve a variety of different techniques, including corrective exercises, manual therapy, and/or strength and conditioning training.

It is important to note that not all movement patterns are considered equal. Some may be more important to the pitcher's performance than others. For example, a pitcher with a poor arm action may be more likely to experience elbow or shoulder problems down the road. As such, it is important to prioritize the areas of concern and address them in order of importance. Finally, it is important to remember that the goal is not to completely eliminate all movement flaws. Instead, the goal is to reduce the risk of injury and improve the pitcher's overall performance. This can be done by correcting the most problematic areas and then working to improve the overall efficiency of the pitcher's delivery.

The right things to focus on in your off season pitching program are command and pitch design. You should also work on things like Band work and tile drills. Proper pitching mechanics are important for developing proper mechanics and increasing velocity.

I'd love to hear how you apply The Offseason Pitching Program to get Proper Pitching Mechanics. Leave me a comment on how it went for you or drop any questions you want me to answer!

Monday, September 5, 2022


 PITCH SMART is a good starting point when protecting young pitchers from injury. However, this measure is not enough on its own. Coaches need additional evaluative tools to determine whether a pitcher can safely pitch. This blog post will discuss other steps coaches should use to keep their pitchers safe.

As we discussed in a previous blog post, the number of pitches thrown in a game is not an accurate measure of a pitcher's fatigue or risk of injury. The pitch count only tells us how many times a pitcher has thrown the ball, not how hard they were throwing it, how long they rested between pitches, or what kind of stress they were under while pitching.

Instead of relying exclusively on the pitch count, coaches should also consider factors such as the pitcher's velocity, the number of strikeouts, and the number of walks. These additional measures can give coaches a complete picture of a pitcher's in-game health and help them make more informed decisions about when to take a pitcher out of the game.

In addition to using these evaluative tools, coaches should ensure that their pitchers are adequately rested and hydrated before taking the mound. Pitchers who are tired or dehydrated are more likely to experience arm injuries, so it is vital to ensure that they are well-rested and hydrated before allowing them to pitch.

By using a combination of PITCH SMART and other evaluative tools, coaches can help protect their pitchers from injury and keep them on the mound for extended periods.

In addition to pitch count, we need to test a few vital things if we truly want to start preventing injury.

We have to measure:

1. The quality of movement at the shoulder, neck, scapula, elbow, pelvis, and lower extremities

2. Strength of the core, shoulder girdle, and rotator cuff

3. Arm path and general pitching mechanics

Let's talk about these one at a time:  Quality of Movement

I like to keep things very simple. Over the last 20 years of my clinical practice, I have developed a movement test called G.A.M.E. or Graded Active Movement Exam. GAME measures the initial neurological sequence of movement. The theory is that if the movement is wrong, the whole movement is bad or dysfunctional. If you throw a pitch on the wrong basic movement of the body, just one pitch could cause injury.

I have two specific tests that measure the quality and sequence of shoulder and shoulder girdle movement. The initial sequence of move of the shoulder is scapular depression. The vertebral border of the scapula must be depressed to allow the scapula to turn upwards like the wheel on a ship. This relationship of movement is called the Scapular Thoracic Rhythm. Depending on what reference you read, that ratio is anywhere from 3 to 2 or 1 to 1. 

The two tests in GAME that I use specifically for the U.E. U.E., The Free Throw Test and the Shoulder Coordination Test, measure shoulder AROM and the Scapular Humeral Rhythm simultaneously. If the basics of your movement are dysfunctional, every movement is dysfunctional. If a pitcher fails these movements, there is no possible way he could be throwing correctly.


Pitching is primarily and eccentric muscle activity.  The body and the arm are working to "slow down".  This can be an entire blog on this subject alone, but trust me the arm is slowing down so that it does not come out of its socket and hit the guy in the front row.  Every pitch is thrown, correctly or incorrectly, can chip away at the body's overall arm and core strength.  You would not go on a trip with the gas tank on 1/8. Measuring strength is a necessary test that must be done between innings. Even after a few innings, I have seen strength dimmish 50% to 75%. On the contrary, despite the pitch count, I have seen strength stay relatively the same.  This is why arm strength is important to the entire pitcher's health and well-being.


This is a controversial topic, with many people weighing in on what is right and what is wrong.  I will offer my two cents.  You must only accelerate your arm with gravity.  If you accelerate the arm against gravity, you are going to lose in the end.  Whatever your position is, baseball needs a pitching avatar.  This avatar would have measurable benchmarks at each step of the way in the pitching delivery.  We all know that as one fatigue, it is harder to maintain form in anything physical, especially pitching.  Each coach would need to create pitching mechanic markers.  I will tell you that what I call ALPHABET SOUP, the M, T, and W arm paths are destructive to arms.  They are "teaches," meaning someone taught the pitcher to throw like that.  No child in the world picks up a ball for the first time and gets into these ridiculous arm path positions, which causes the arm to be late or behind the speed of the trunk, leaving the arm with way too much applied force.  Please stop teaching such nonsense and injurious mechanics.

Although pitch count can be a valuable metric to assess pitcher health, it is no longer the only factor that should be considered. Strength, range of motion, and pitching mechanics also need to be evaluated to ensure pitchers can stay healthy and continue pitching at their highest level. If you have any questions about how our services can help your athletes, please do not hesitate to contact us @ 978-651-1812.  Email us or for more information, check out or  

We would love to hear from you!

Tuesday, August 16, 2022



Thousands of kids play organized baseball through programs like Little League every year. While baseball is a great way to encourage teamwork and physical activity, it's also important to be aware of the potential for injuries. One of the most common baseball injuries is damage to the ulnar collateral ligament (UCL), located in the elbow. This type of injury often requires surgery, repair known as Tommy John surgery, to growth plate fractures are another type of injury that can occur in young athletes. These fractures happen when the bones grow faster than the muscles and tendons, causing stress on the growth plates. Growth plate fractures can lead to long-term problems like deformities or arthritis if not treated appropriately. By understanding the risks and taking proper precautions, parents and coaches can help reduce the risk of arm injuries in Little League baseball players.

Tommy John Surgery and Growth Plate fractures are two of the most common arm injuries in Little League baseball players. Tommy John Surgery is a procedure where the ulnar collateral ligament in the elbow is substituted with a tendon from another body part. The surgery is named after Tommy John, a successful major league pitcher who was the first to have the surgery. Growth Plate fractures occur when the bones in the arm grow faster than the muscles and tendons, resulting in a stress fracture. These injuries can be severe and require extended rest periods and rehabilitation. As a result, coaches and parents must be aware of these injuries' signs and symptoms so they can be treated promptly.

Pitch count is an important factor to consider in Little League baseball. Too many pitches can lead to injuries, and reports that "Elbow and shoulder injuries are most common in baseball pitchers. These injuries often require surgery, and some may end a pitcher's career." by monitoring the number of pitches a player throws, coaches can help safeguard against these sorts of injuries. In addition, recommends that players take at least four days off between pitching appearances to give their arms time to recover. By following these guidelines, coaches can help their players stay healthy and avoid serious injury.

In recent years, there has been a dramatic increase in young athletes suffering from arm injuries. One potential explanation for this trend is the increased focus on pitching in youth baseball. To reduce the risk of arm injuries, Major League Baseball introduced PitchSmart, a program that tracks pitch counts and mandates rest for pitchers who exceed a certain threshold. However, new research suggests that PitchSmart may not be effective in preventing injuries. Some experts believe that the program may be causing more harm than good.

One of the problems with PitchSmart is that it does not consider the type of pitches being thrown. For example, a fastball puts less stress on the arm than a curveball. As a result, a pitcher could easily exceed the pitch count limit without damaging their arm. Another issue is that PitchSmart does not factor in the age or experience of the pitcher. A teenage pitcher who has just started playing baseball is at a much higher risk of injury than a veteran who has been pitching for years. Finally, some experts believe that the program encourages young pitchers to throw harder and faster, leading to problems.

At this point, it is impossible to say definitively whether or not PitchSmart is working. However, given the evidence, it seems clear that the program has some serious flaws. Until these issues are addressed, arm injuries will likely continue to rise among young baseball players.

According to Dr. James Andrews, one of the most prominent surgeons in sports medicine, "There is no single number that will protect all pitchers from injury." However, he believes that by tracking a pitcher's pitch count, we can help to reduce the risk of arm injuries. Dr. Andrews is not alone in this belief; many other experts have also argued that pitch counts are a valuable tool for preventing injuries.

However, some argue that pitch counts are not enough. They believe we need to combine pitch counts with other tests, such as those used by physical therapists, to get a complete picture of a pitcher's health. While this may be true, it is essential to remember that coaches are often volunteer positions. This means they may not have the time or training to administer these other tests. We can ensure that more coaches can implement this critical safety measure by keeping things simple and using pitch counts.

Here are some thoughts to consider:

1. Mechanics:  Everyone has an opinion, but my experience says the longer the arm path, the more dangerous pitching is to your health. One bad throw can cause catastrophic injury.
2. Training:  The is more "specialized" training now than before. One should train for two reasons: 1. To Stay Healthy. 2. Improve Physical Performance. Indeed, this "training" is not keeping kids healthy. The exact opposite is happening. We can argue for days whether pitching performance has increased or crashed and burned
3. Human Movement:  Most adolescent pre/just post-pubescent kids can barely stand on one foot for 10 seconds, let alone move with precise neurologic precision in fundamental movements like the squat, the lunge, and basic arm path to throw a ball.
4. Strength:  Arm, Core, Posterior Kinetic Chain?

These are just a few factors a pitch count would not assess. They are significant factors that should be evaluated to keep kids healthy.

More needs to be done in terms of in-game testing. We cannot rely on the number of pitches thrown to be the only assessment.

What if there were a formula that included pitch count but also tested the above-noted metric? What if that test and procedure can be assessed after warm-ups and between each inning the pitcher throws?  

What that test, assessment, and formula would take any well-trained coach about 90 seconds to assess?

How many arms can we save from injury? Stay Tuned for MAJOR ANNOUNCEMENTS!

Dr. Kevin J McGovern, PT, CSCS

Monday, March 28, 2022

How to Prevent Knee Pain While Working From Home

How To Prevent Knee Pain When Working From Home

With more and more people working from home, taking care of your health is as
important as ever. On average, 1 in 4 adults struggles with knee pain, 
and with remote work becoming more popular that number is trending up. 
So how is working from home causing more knee pain? 

A huge contributing factor is inactivity. Did you know that inactivity is actually hard 
on your knees? It can lead to weakened knees, increased risk of arthritis, 
and increased risk for osteoporosis. 

Luckily there are some simple, easy things you can implement to stay active,
even while working from home (or from your work desk!) No matter where you
spend your 8-5, you can start on these quick tips to make sure you prevent knee
pain in the future. 

The best and easiest way to ensure your knees aren’t inactive is to, well, be 
active! You can do some light stretching throughout the day to relax your 
muscles and ease your tension. You can also do some strengthening leg 
exercises such as knee lifts, calf raises, and knee curls. 

See below for a more thorough explanation:  

Knee Lifts: Stand straight and lift your left knee to hip height, lower your knee 
and repeat with the right knee. Alternate knees and continue for a few minutes.
Calf Raises: Stand straight and push up on the balls of your feet until 
you’re almost on your tippy-toes, hold for 3 seconds then lower your feet 
all the way back down so they’re flat on the floor. Repeat.

Knee Curls: Stand straight, bend your left leg back and hold your foot with your
left hand, you’ll feel the stretch in your thighs. Lower your left and repeat with 
the other side.

Sitting for long periods of time can cause stress on your knees, especially the 
cartilage surface. The more your knee is constricted, the more stiffness
and soreness you’re exposing yourself to. Luckily, an easy way to bypass this
is to make sure you have a good work chair. You’ll need to look for one 
that has an adjustable height and that’ll allow you to move or flex your 
knee more often. Also, look for a chair that will give you better posture.

The easiest solution to ensure you’re moving about is to take intentional 
breaks throughout your day. Set a time every hour and stand and walk around 
for a bit. It doesn’t have to be a long break, a minute at most will create a 
big difference in your overall routine. Taking this simple measure will not 
only make a difference when it comes to your knees but on your overall health.

Even though we can make all the correct changes on our own, sometimes
our knee pain will continue to bother us. Or you could have been taking
all the preventative measures and still end up with pain. Don’t allow yourself
to be discouraged or try to fix the problem on your own! Make sure to give 
us a call and schedule an appointment to see what’s going on. 

Call today to schedule your appointment 978-651-1812

Wednesday, March 2, 2022


Joint Pain in the Cold: Three Theories Behind Winter Joint Pain

February 28, 2022

Is Cold Weather Affecting your Sensitivity to Pain? Is the Cold Weather Causing Muscle Spasms? Is the Cold Weather Causing the Tissues Inside the Joints to Expand?

It’s that time of the year when the temperature begins to drop. If you’re an active person you know that this is also the time nagging aches and pains resurface. You’ll feel these unpleasant and sometimes unbearable sensations around your joints.

If you’re familiar with cold-weather joint pain, you’re not alone!

According to the (CDC), about 23% of Americans have arthritis. This means around 58 million people stock up on knee wraps and Tylenol for the winter.

We can always blame the weather, but what is it about the cold that causes joint pain to flare up?

According to WebMD, cold weather creates the dreaded pain and stiffness around your joints by:

Cold Weather and Pain Sensitivity

The nervous system — particularly the nerve endings — is essential to the perception of sensations. The nerve endings are responsible for taking sensations like temperature and pain felt on the skin and transporting them through the body as electrical signals. These electrical signals make their way to the brain where they are either processed as pain or pleasure.

As the temperature drops, the cold stimulates the nerve endings. Because the sensation is of the air and not pressure, a different signal goes to the brain. In a 2020 study, cold — particularly extreme cold — has been shown to elicit a sensation that is identical to pain.

By default, the cold is not the cause of actual pain. However, the study above suggests that you’ll perceive cold temperatures as pain when the cold becomes “too cold.”

Cold Weather Joint Pain as a Result of Muscle Spasms

Other than increasing your pain sensitivity, the cold also affects your muscles. Muscle spasms occur more frequently during the colder times of the year.

One of the ways your body tries to maintain its temperature is by muscle contraction. In other words, when the temperature drops, your muscles will be activated – this is why you shiver!

For some people, shivering hardly leads to pain. However, for anyone suffering from arthritis, spinal cord injury, and other neuromotor issues, prolonged shivering causes spasms.

When the muscles spasm or “freeze up,” the pain can be unbearable, often resembling a cramp. During muscle spasms, the joints that spastic muscles surround can be painful and stiff.

Stiffness is common on the nearby muscles of small joints like the fingers and toes. Muscle spasms in the quadriceps from the cold also lead to stiffness and pain in weight-bearing joints. Examples of weight-bearing joints are the knees, ankles, and hips.

Tissue Expansion and Joint Pain in the Cold

Lastly, another theory that accounts for the pain you feel in your joints during the winter involves tissue expansion. According to the University of Chicago Medical Center, cold temperatures have a way of affecting air pressure. This is important because of how tissues inside your joints respond to changes in pressure.

Decreases in air pressure can cause the tissues inside the joints to expand. The expansion is also partly due to the increase in fluid.

Both reactions are meant to keep the joints mobile during cold weather. The problem is that the expansion of tissues can lead to pain for arthritis patients.

As the joints expand, they press on the pain receptors close to the skin. The pressure on the pain receptors causes pain in the area where the joint is. Most of the time, the pain radiates or spreads to nearby areas, making simple tasks like walking or gripping problematic.

Can Anything Be Done about Winter Joint Pain?

Yes! Here are some simple tips to manage your flare-ups:


If there is no need to exert yourself, why bother? Sometimes resting the affected limb or joint is enough to cause relief.

Warmth and Compression

During the cold months, it’s important to stay warm. Not only should you be dressing in warm layers, but sometimes compressive clothing can be helpful as well. Compression will be helpful on the weight-bearing joints (areas like ankles and knees)

When Allowed, Consider Over-the-counter Pain Medications

There are many medications you can take to alleviate joint pain. Most of the time, these medications are NSAIDs (non-steroidal anti-inflammatory medications). These medications were formulated to stop pain by decreasing inflammation.

Speak to a physician before you purchase pain medications.

Manage Winter Joint Pain with Physical Therapy

The cold weather can cause your joints to hurt unbearably. If the tips above do little to help, there is another solution.

Physical therapy can help alleviate pain, whatever the cause. With therapy, your joints can regain their health and natural range of motion.

Contact us now and give winter joint pain to the cold shoulder.


Tuesday, February 22, 2022

Corrective Exercise Makes Huge Gains with Scoliosis

Corrective Exercise Makes Huge Gains with Scoliosis 

When I look to correct any injury, no matter what it is, I first look at restoring or correcting the neurological sequence of movement. 

Every person from an Olympic Athlete to the weekend warrior has a neurological or sometimes known as a kinematic sequence in common. That sequence of movement is just like a math equation or formula: A + B + C + D = ABCD. If just one of those movements or parts of the equation ar off or incorrect, the entire movement is wrong and will lead to injury. 

When we look at scoliosis, the same formula applies. We have to address the movement dysfunction first, before anything else. 

In my 27 years of practice, I have found that scoliosis responds very well to corrective and foundational exercise. The curveball with scoliosis is that the rehab time to see good results takes much, much longer. You have to be very patient. The exercises will work when done consistently and correctly. 

Here is a story of a father of a young baseball player with scoliosis that found success with Perfect Motion Sports Therapy corrective exercise interventions: 

I met Dr. McGovern because I liked a lot of the content he provided on Twitter. Unbeknownst to my wife and when we took our 9-year-old son for a regular check-up and they said he had mild scoliosis. He had an 11 degree C Curve and his right shoulder blade was significantly lower than his left. The pediatrician told us to wait 6 months and come back in for an x-ray at that time. There was no chance I was going to wait another 6 months so I contacted Dr. McGovern. We live in Cleveland so we did everything via zoom sessions and did the exercises he provided religiously. We went 10 weeks and saw major improvements. We then went another 10 weeks and at our last check-up with the pediatrician, our son’s scoliosis went down to a 5 degree C Curve. In 6 months we reversed the curve 6 degrees. I can’t say enough about the help that Dr. McGovern has given us. Whatever issue you may have please contact him. He does an amazing job. Truly grateful to have the ability to work with him. Don’t hesitate. Reach out and he will help you. 

 If you have any questions about how I can help you simply, CLICK HERE.

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Monday, February 14, 2022

How To Cope With Pain While Sitting

Sitting too long can cause pain in your legs and other parts of your body. It's not just because you're sitting up straight or have tight muscles, either. Sitting causes blood flow restriction, which leads to swelling around nerve endings, so they get irritated faster than usual, and this is what gives people "sitting disease." You don’t need to suffer through any more aches-and pains at work by taking some quick action today. 

Work on Your Posture

Sitting up straight can be uncomfortable, so you might want to try a lumbar support cushion or wedge, which will help your back stay upright and take the pressure off. If possible, also make sure that your chair has an adjustable height for better comfort.

If you have pelvic pain, find the right cushion, you may have to try different kinds until you find one that works for you. The right cushion will help you sit up straight and keep your posture in a comfortable position.

Move Positions Every 30 Minutes

This is a great way to keep your muscles loose, and it's also a good way to avoid getting blood clots. When you're at work, try to get up and move around every 30 minutes or so. If that's not possible, then make sure you do some stretches at your desk.

Additionally, you can try to move your chair closer to or farther away from your desk, and you can also try changing the chair's height. You should also alternate between sitting and standing every once in a while.

Keep Warm

If you're feeling cold, it can aggravate the pain in your legs. When it's cold out, there is nothing worse than trying to concentrate on your work when your legs and feet are cold. Make sure to dress warmly when you're going to be sitting for a long time. You might also want to try a heating pad on your lower back or feet.

Keeping your muscles and legs warm is another important way to cope with pain while sitting. You can take a hot shower or bath before you start your day and apply some lotion afterward.

Stretch Regularly

Stretching is one of the best things that you can do to help with your pain. It's a good way to loosen up your muscles, and it feels great too! There are lots of different stretches that you can do at your desk or even in bed before you go to sleep.

If you're looking for some easy stretches to help with your pain, perform these three exercises:

  1. Cat/cow: You can do this stretch in your chair or on the floor. Start by lying flat on your back with your knees bent and feet flat on the ground. As you inhale, lift your head, shoulders, and chest while looking at the ceiling (cat pose), then exhale as you round over to look forward towards your belly button (cow pose). Repeat for about 30 seconds.

  2. Piriformis stretch: If you have pain in the front of your hips or buttocks, then this stretch will help a lot. Start by sitting on the floor with legs outstretched and knees bent. Put one hand behind your right knee, grab onto your toes (or hold up against a wall if that's easier) while pulling gently to extend the leg straight out. You should feel the stretch in your right buttock. Hold for 30 seconds and switch legs.

  3. Hip flexor stretch: This stretch can be done standing or seated. Start by standing with one foot elevated on a stool (or something similar), and the other leg bent in front of you to parallel your thigh to the ground. Lean forward from your hips until you feel a stretch in the front of your raised thigh, then hold for 30 seconds before switching legs.

Take Breaks

Even if you can't get up and move around, you should still take breaks from your computer. Get up and walk around the office, or drink a glass of water. It will help keep your circulation going and prevent any pain from building up.

Make sure you take breaks away from your computer, too. Don't get up and sit back down unless it's necessary. It will keep the muscles in your legs loose so that when you're sitting for a long time again, you'll be more comfortable.


You can help yourself cope with pain by working on your posture, moving positions every 30 minutes, keeping warm, and stretching regularly. Doing these things will decrease the amount of discomfort you feel and increase how long you can sit before needing a break.

If this sounds like something that may be helpful for you or someone in your life who suffers from this pain during sitting periods, give us a call today at [978-651-1812]. We're happy to answer any questions and provide more information about our services.

For more information on coping with the pain of sitting down, please visit our website at [].

Unveiling the Hidden Culprit: Poor Training Causing Arm Injuries in Pitchers

Unveiling the Hidden Culprit: Poor Training Causing Arm Injuries in Pitchers Meta Description: Discover the detrimental impact of poor stre...