This episode dives into the growing problem of baseball arm injuries in baseball and highlights the often-overlooked role of sleep in both performance and recovery.

Edwin breaks down alarming injury trends and introduces a holistic approach to keeping athletes healthy—starting with sleep, then layering in nutrition, workload management, and arm care.

You’ll also hear practical, actionable tips for improving sleep quality so athletes can recover better, prevent injuries, and perform at their best.

Takeaways

25% of 16U kids have arm injuries.

57% of UCL injuries occur in teenagers.

43% of baseball players report arm pain after throwing.

Health is the foundation of athletic performance.

Sleep, nutrition, and routine are crucial for athletes.

Teenagers need 8 to 10 hours of sleep.

Quality of sleep significantly impacts performance.

Not sleeping enough doubles the risk of injury.

Naps should be limited to 15-20 minutes.

Setting a bedtime alarm can improve sleep hygiene.

Everyone in baseball talks about exposure.
Travel tournaments, endless showcases, chasing scouts… families believe showing up is the ticket.

But here’s the truth: exposure without development can hurt you.

In this episode, Dr. Edwin Porras breaks down why most athletes aren’t Arch Manning — and why that’s actually good news.

Arch didn’t need random tournaments to get noticed. Scouts went to him because his name and his talent created a spotlight worth chasing. For most athletes, the spotlight comes after you build undeniable strength, health, and skill.

👉 We’ll talk about:

• Why “exposure” can backfire and make you white noise to scouts

• The real opportunity cost of nonstop games (missed training, skill work, and rest)

• How development builds the spotlight that scouts can’t ignore

• Analogies from Arch Manning, Adele, Paris Hilton, and In-N-Out (yes, really) that prove the point

⚾ If you’re a baseball parent or athlete under 16, this is your wake-up call:
Don’t chase exposure before you build the foundation.
Become undeniable. That’s how you get found.

📲 Learn more about training with PRO Athlete Physical Therapy (Denver’s home for baseball health and performance):
👉 proathletept.com

Are you (or your athlete) throwing too much — or not enough?

Most baseball arm injuries aren’t about “too hard,” they’re about *too big of a jump* in workload.

In this episode, Dr. Edwin Porras breaks down the pro pitcher’s secret: the Acute:Chronic Workload Ratio (ACWR). Learn how to find the “sweet spot” for weekly throws so you can avoid injury, build velocity, and stay in the game all season.

👉 Discover the exact formula MLB uses to keep pitchers healthy — and how you can track it at home.

🎧 Topics covered:

Why throw counts don’t tell the whole story

How to calculate your safe throwing range

The 0.8–1.3 “sweet spot” for arm health

Mistakes that lead to overuse injuries

Easy tools to track your workload

📲 Get your free throwing workload tracker: proathletept.com

Timestamps:

00:00 – The hidden reason most pitchers get hurt

01:10 – How workload jumps increase injury risk

03:25 – Calculating Distance × Intensity × Volume

06:00 – Understanding the 0.8–1.3 ACWR zone

08:20 – Weekly planning for safe progression

#armcare #pitchingmechanics #baseballtraining #velocitytraining #injuryprevention #mlbprospects #highschoolbaseball

In this episode, Dr. Edwin Porras shares the story of Jebediah, a young pitcher stuck in the insurance-based PT system. If you’ve ever felt like your rehab plan was rushed, impersonal, or just didn’t work — you’re not alone.👉 Learn why many athletes fail to recover fully and how Pro Athlete PT is changing the game with personalized, performance-driven care for baseball players🎧 Topics covered:Why most insurance-based PT clinics fail athletesJebediah’s story: a case study in bad rehabWhat makes cash-based PT more effective for baseball playersHow to get the right diagnosis and recovery planThe real reason athletes seek second opinions📲 For elite-level rehab programs: proathletept.com⏱️ Timestamps:0:00 – Intro: Not All PT Is Equal2:14 – Jebediah's Story4:22 – The Problem with Insurance-Based Care6:37 – What Makes Pro Athlete PT Different9:00 – Individualized Plans & Fixing Root Causes11:05 – When to Get a Second Opinion13:00 – Final Thoughts

In this episode, Dr. Edwin Porras explains why pain is common but not normal and how — not just time off — is key to long-term health and performance.

Learn how to spot red flags, find the right physical therapist, and build a recovery plan that actually works. Whether you're a parent, coach, or player, this is your off-season wake-up call.

🧠 Key Takeaways:Pain after throwing is not normalResting without stopping the cause doesn't workAugust to January is the best time to fix injuriesFinding a baseball PT makes all the difference🍦 Bonus: We settle the strawberry vs. chocolate debate.

1. Introduction and Hot Take on Desserts

   • Edwin shares his opinion on strawberry vs. chocolate desserts and introduces himself.
   • Timestamp: Start - 00:30

2. Pain and Injury in Athletes

   • Discussion on the prevalence of pain among young baseball players and the importance of addressing it.
   • Timestamp: 00:31 - 02:00

3. The Importance of Off-Season Rehab

   • Edwin explains why fixing injuries between August and January is crucial.
   • Timestamp: 02:01 - 04:00

4. Factors Beyond Rest for Injury Recovery

   • Insight into various factors affecting injury recovery beyond just resting.
   • Timestamp: 04:01 - 06:00

5. Common Misconceptions About Pain

   • Edwin discusses the difference between common and normal pain and the risks of playing through pain.
   • Timestamp: 06:01 - 08:00

6. Real-World Examples and Analogies

   • Examples illustrating the importance of proper rehab and addressing root causes.
   • Timestamp: 08:01 - 10:00

7. Conclusion and Recap

   • Recap of key points and a teaser for the next episode.
   • Timestamp: 10:01 - End

If you’re wondering how to build a better baseball career, this conversation will help you make the smart call this fall.
In this episode, Dr. Edwin Porras breaks down what every baseball player (and parent) should consider before committing to fall ball.

From armcare and shoulder strength to mental readiness and recovery, Edwin explains why more innings aren't always the answer.

He discusses the risks of overplaying, the importance of rest, and why MLB guidelines recommend significant off-season downtime—especially for pitchers.

He also talks about the role of scout exposure and how structured strength training can not only reduce injury risk but improve throwing mechanics.

Time Stamps:

1. Criteria for Playing Fall Ball (0:31 - 2:00)

   • Discussion on when it might be beneficial to play fall ball, including being on an arm care program and needing exposure to scouts.

2. Risks of Overplaying (2:01 - 3:30)

   • Explanation of the risks associated with playing too many games, especially for young players.

3. MLB Recommendations (3:31 - 4:30)

   • MLB's advice on taking breaks from pitching and throwing.

4. Alternative to Fall Ball (4:31 - 6:00)

   • Suggestions for what players can do instead of playing fall ball, such as focusing on strength and rehabilitation.

5. Importance of Shoulder Strength (6:01 - 8:00)

   • The impact of shoulder strength on performance and injury prevention.

6. Conclusion (8:01 - End)

   • Final thoughts on building strength and avoiding chunky peanut butter.
     

Dr. Edwin Porras, physical therapist and former pro baseball PT debunks the myth of a "silver bullet" solution for preventing arm injuries in baseball. Discover why a comprehensive approach, involving multiple strategies, is essential for maintaining arm health.

Summary

• The importance of maintenance and arm care programs for baseball players. 
• Insights from studies on injury prevention 
• Practical advice on exercises to improve shoulder flexibility and strength

Exercises Mentioned:

Shoulder Flexion Stretch: 3-4 sets of 30 seconds daily: https://youtu.be/N2LeConWIjo

Prone External Rotation: 3 sets of 15 reps on high-intent days: https://youtu.be/5xaaS8ivduc

For personalized arm care programs, visit proathletept.com

#Baseball #ArmCare #InjuryPrevention #PhysicalTherapy

• SummaryNote: for the training structure template screenshot image at 2:00 on YouTube: https://youtu.be/G3cBu46OPVIIn this conversation, Dr. Edwin Porras discusses the importance of planning training and recovery for baseball athletes. He emphasizes the need for a structured training plan that balances high, medium, and low energy demands to prevent burnout and injuries. The discussion includes practical tips for pacing training and the significance of active recovery to enhance performance.TakeawaysRemember the Titans is a bad sports movie.Burnout is a real concern for athletes.Recovery is essential for improving short and longterm performance.Structure your training week with varying energy demands.Avoid high-intent training every day.Most athletes need at least two rest days.There's a lot of baseball left in front of you.#sportstraining #recovery #performance #athletes #baseball #physicaltherapy #burnout #workloadmanagement