The rise of oblique injuries in Major League Baseball (MLB) is a growing concern, and understanding the reasons behind this trend is crucial. Let's delve into this issue and explore potential solutions.
The Alarming Trend: Oblique Injuries on the Rise
Imagine this: Atlanta Braves prospect Nacho Alvarez Jr. steps up to the plate, eager to connect with the ball. But as he swings, a sharp pain in his side derails his momentum. This is a scenario that's becoming all too common in MLB, with oblique injuries skyrocketing in recent years.
A study published in the Orthopaedic Journal of Sports Medicine reveals a steady increase in abdominal injuries among hitters from 2011 to 2021. Oblique strains, in particular, have emerged as the third most common time-loss injury in baseball, trailing only hamstring and rotator cuff strains. The numbers are eye-opening: a jump from 61 oblique injuries in 2011 to a staggering 112 in 2021.
Unraveling the Mystery: Why the Rise in Oblique Injuries?
But here's where it gets controversial: what's causing this surge in oblique injuries? Dr. Zachary Tenner, a physician at Mount Sinai Hospital and co-author of the study, points to the intercostal muscles, located between the ribs, and the oblique muscles that sit atop them. These muscles are crucial for rotational activities like swinging a bat or throwing a baseball.
The main culprit, according to our investigation, is bat speed. Just as increased pitching velocity has led to more arm injuries among pitchers, the emphasis on hitters' bat speed could be a contributing factor.
The Bat Speed Dilemma: Chasing Power, Sacrificing Health?
With the advent of bat sensors and advanced analytics, teams and training facilities now have access to a wealth of data on players' swing speeds, swing paths, and time to contact. This has led to a culture where hitters are constantly striving to gain an extra mile or two of bat speed, aiming to increase their power.
However, this relentless pursuit of power comes at a cost. Boston Red Sox first baseman Triston Casas learned this the hard way when he tore the cartilage between his rib cage and sternum early in the 2024 season. He attributed this injury to his large frame and rapid rotation, likening it to a car crash within his body. It's a stark reminder of the physical toll that this sport can take.
The Evolution of Athletes: Bigger, Faster, Stronger, but at What Cost?
As sports medicine and science advance, athletes are pushing the boundaries of what the human body can achieve. James McCann, catcher for the Arizona Diamondbacks, puts it best: "The athlete has changed, the training techniques have changed, and the knowledge around everything has changed. For the better, right? We're seeing guys throw harder and hit balls harder than ever before.
But with these advancements, we must also acknowledge the limitations of the human body. At some point, we reach the threshold of what our bodies can handle, and that's when injuries occur. Oblique injuries are a prime example of this, as they highlight the delicate balance between performance and physical well-being.
Contact Point and Bat Speed: A Complex Relationship
The location of contact between the bat and the ball also plays a significant role in bat speed. Hitting philosophies have evolved, and today's hitters aim to make contact more out front, allowing them to pull the ball in the air and generate more power. The further out front the contact is made, the faster the bat speed.
Dr. Tenner explains this phenomenon by comparing hitters like Joey Gallo, a former slugger known for his powerful pull-side swings, to Luis Arráez, who lets the ball get deep and hits soft line drives to the opposite field. Gallo, with his high rotational velocity, is more prone to oblique injuries, while Arráez, with his slower swing, manages to achieve similar offensive results.
The Exception or the Rule? Arráez's Unbelievable Bat Control
Arráez is an exception, possessing elite bat-to-ball skills that are incredibly difficult to replicate. In the 2025 season, he made contact with an astonishing 94.7% of the pitches he swung at, far above the league average of 75%. Kozak, a hitting trainer at Driveline Baseball, emphasizes that there are no qualified hitters this year with an average bat speed as low as Arráez's 62.6 mph.
"Arráez, Steven Kwan, and Jacob Wilson are the slowest swings in baseball, averaging 62.6 to 63.9 mph. But these guys are crazy elite bat-to-ball guys, a skill that's not realistically attainable for most. If you swing 58 mph, there's no comparable big leaguer. It's important to aim for the range where there are good hitters and not chase the outlier," Kozak advises.
The Relationship Between Bat Speed and Results: A Cost-Benefit Analysis
While Arráez is an outlier, the general trend suggests a positive relationship between higher bat speed and better results. The MLB-average bat speed in 2025 was 71.8 mph, and fast swings (75 mph or faster) produced impressive statistics: a .313 batting average and a .631 slugging percentage. In contrast, swings below 75 mph yielded a .250 batting average and a .380 slugging percentage.
Kozak characterizes this as a cost-benefit and risk-reward evaluation for each player. Teams and coaches can project a hitter's production based on changes in bat speed, helping players make informed decisions about their offseason training.
The Pivotal Role of the Lead-Side Oblique
The abdominal muscles, and specifically the lead-side oblique, are crucial for generating power in a swing. The lead-side oblique is the side opposite the player's dominant side, and according to the study, lead-side oblique injuries accounted for 71.4% of all hitter's oblique injuries from 2011 to 2021.
Training for Higher Bat Speed: A Balancing Act
Training for higher bat speed, like any physical improvement, begins in the weight room. Single-segmented, single-sided rotational activities with force, combined with mobility exercises to ensure proper spine and torso rotation, are essential. Exercises like Russian twists, cable rotations, and side planks help build core strength, which is key to achieving explosive swing speeds.
In the batting cages, hitters can employ various drills to increase bat speed. However, it's crucial to find drills that work specifically for each player, as every swing and body is unique.
One common drill is using a heavy bat, which can weigh over 40 ounces, compared to the typical game-day bat weight of 29 to 34 ounces. Another drill, "stick-ems," involves stopping the swing at the point of contact, activating and strengthening the core muscles.
Mechanical Issues: Swing Mechanics and Energy Transfer
Sometimes, the issue is mechanical. Kozak emphasizes the importance of identifying areas where adaptations can be made to increase bat speed. A player may have the strength and power to produce force, but if their swing mechanics are lacking, they may not be transferring energy efficiently.
"It's not that they can't produce force, it's that they're not doing it correctly. They need to improve their kinematics and transfer energy more efficiently," Kozak explains.
Swinging with Intent: Building Tolerance for Game-Time Swings
When it comes to training in the batting cages, Kozak believes the key is swinging with intent. Hitters should aim to swing the bat as hard as they can with control, focusing on hitting for power. This intentional training helps build tolerance for more violent swings during games, as the obliques become accustomed to the increased force.
The Importance of Workload Monitoring
With numerous exercises and drills available, it's crucial for players and coaches to closely monitor workload. Overdoing it can lead to muscle fatigue, putting the obliques at risk of injury. Hitters must strike a balance between training and rest to avoid overexertion.
Rehabbing a Strained Oblique: A Tedious Process
Rehabilitating a strained oblique is a lengthy process due to the size and strength of these muscles. Rest is crucial, and simple range-of-motion and bodyweight exercises are introduced once the player can perform everyday activities without pain. The severity of the strain and the player's pain tolerance dictate recovery time, which can range from 10 days to seven months.
The Impact of Injuries: On Players and Fans Alike
Injuries are the bane of sports. They not only cause pain and potential loss of earnings for players but also deprive fans of the opportunity to witness the game played at its highest level. The absence of key players due to injury reduces the level of competition, impacting the overall experience for fans.
Avoiding Injuries: The Challenge of Balancing Risk and Reward
Team training staffs and players do their best to minimize injury risk, but sometimes, injuries are unavoidable. The exhaustive conversations surrounding pitcher's arm injuries and the potential link to throwing as hard as possible now extend to hitters and their pursuit of higher bat speeds.
Hitters face a difficult decision: is chasing bat speed worth the risk of injury? It's a harsh reality, but the benefits of higher bat speeds are undeniable. As Alvarez puts it, "To hit people throwing so hard nowadays, you have to swing hard."
