With spring training right around the corner it is time to start thinking about getting in shape for baseball in all its various forms: hardball, softball and slo-pitch. All involve a game that features periods of inactivity with sudden spurts of intense action. This combination means a need for:

Cardiovascular fitness -
Get at least 30 minutes of cardio-vascular activity at least three times a week.

Strength training -
Get into an overall strength training program, which means doing 2 to 3 sets of 10 to 12 reps of at least 6 to 8 different exercises that target all the major muscle groups. These include those groups involving the arms, legs and torso. You use a menagerie of muscle playing baseball.

Practice -
Get out with friends to throw and hit the ball around a couple of times a week.

Stop Dreams Being Nightmares -
Pros warm up, zipping the ball to-and-fro with effortless throws that travel close to light speed. Weekend athletes shouldn't even think of trying to emulate them. A pro's practice throw is an amateur's dream. Throw that ball, run those bases and swing that bat at comfortable speeds and you'll stay off the D.L. Our body simply isn't 19 any more, despite our dreams of making a spectacular diving catch.

WARM UP!
But make sure you warm up before each practice and game. With all the quick movements required followed by long breaks, baseball can be a recipe for injury. Make sure you stay warm during the game. Try to keep moving by walking, jogging on the spot, swinging your arms, and throwing and catching between innings. All of this will help keep you on the field, and off the injured list.

Cooling Down -
After practice or a game, make certain you cool down. This should include gentle stretching, each stretch held for at least 30 seconds. Ice (for 5 to 10 minutes) can be used if you have any aches or pains.

Heating Up -
If spring comes, can hot days be far behind? When the weather turns up the temperature, keep cool. Wear a hat and sunglasses, drink lots of water, use sunscreen, and find shade whenever the opportunity arises. That's what dugouts are for.

TREATING BASEBALL HURTS

Bruises are perhaps the most common injury in baseball, especially for the recreational player. Do not massage or heat a bruise. Apply ice to cool the area, keep it elevated if it is on an arm or leg, and use gentle compression to prevent and control swelling. Lastly, make certain you protect a bruise from further injury.

Scrapes are also common. Clean your raspberry patch with antiseptic and cover it with a non-adhesive bandage. If the area becomes increasingly red or oozes pus, report to a medical clinic to ensure there is no infection.

Joint injuries are also prevalent in baseball. As with a bruise, ice, elevate, compress, and protect the area from further injury. If the joint is still sore a day or two later, see your physiotherapist for assessment, swelling control, pain management, exercise, and direction on how to avoid re-injury.