Reducing Hip Pain in Softball Pitchers

In this week’s video, I demonstrate a few ways for softball pitchers to actively manage hip pain during the season. As I mentioned in the video, these exercises are appropriate for minor, fleeting hip pain that is a nuisance but not necessarily severe. If pain persists, or gets worse, you should be evaluated by a orthopedic professional.

About the author

Joe Bonyai

Joe Bonyai is a strength and conditioning specialist and co-founder of Fastpitch Power. Joe operates Empower Athletic Development, a speed, strength and conditioning business for competitive athletes in Westchester, NY. Joe also authors a multi-sport training blog at www.Empower-ADE.com. Feel free to connect with Joe through Facebook at www.facebook.com/JJBonyai.


  1. Dwight Sheppard

    Joe, Do you have a training program of exercises that will benefit high school pitchers with strength and conditioning of the upper and lower back and abs. I have viewed all of your videos and am just trying to pick throug the main topics so that I can build a program for them to use.


    Dwight Sheppard
    Methodist University Softball
    SAFA Softball

    1. Carly

      Hi Dwight, unfortunately Joe isn’t writing for Fastpitch Power anymore, but he has some great ab exercises here that are dynamic rather than concentrated so that they affect the entire core area including lower back: http://www.fastpitchpower.com/new-ab-exercises/ Windmill pitching seems pretty upper back/shoulder heavy but you’d be surprised by how little focus is required on that area. It’s important to keep pitchers loose in the upper back/shoulders, but most problems in that area are caused when pitchers are overcompensating with their upper bodies because they are actually lacking strength in their lower bodies, and their legs/core aren’t stabilizing the movement correctly. Core and leg workouts will be much more beneficial!

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