How to Throw Harder and Avoid Elbow Pain!

Elbow pain is a common problem for baseball players, especially for those who throw a lot, like pitchers. The good news is that there are steps you can take to protect your elbow and avoid injuries like a UCL tear. Whether you’re in high school, college, or just starting out, learning how to throw safely can help you stay on the field and keep playing the game you love. Let’s look at some tips and techniques to keep your elbow healthy.

Warm-Up Properly

One of the simplest but most effective ways to avoid elbow pain is to always warm up properly before throwing. This means not just doing dynamic stretches like arm circles, jumping jacks, and leg swings to get your blood flowing and muscles ready, but working on getting better and stronger in the areas that are known risk factors for UCL injury. Here’s an example of a proper warm up. A study by Fleisig et al. (2020) found that warming up increases flexibility and reduces the risk of injury.

Use Proper Throwing Mechanics

Throwing with the right form is crucial. Poor mechanics can put extra stress on your elbow, leading to pain and injuries. Here are some key points to remember:

• Keep Your Hand Close to Your Body: When you throw, your hand should stay close to your body. If your arm drifts out beyond your back foot, it puts more strain on the UCL.
• Use Your Whole Body: Throwing isn’t just about your arm. Use your legs, core, and hips to generate power. This takes the pressure off your elbow. Studies show that pitchers who engage their lower body have lower rates of elbow injuries (Hibberd et al., 2020).
• Follow Through: Always follow through with your throw. This helps to distribute the force of the throw throughout your body, rather than focusing it on your elbow.

Click here for a detailed breakdown of idea throwing mechanics:

Build Strength and Flexibility

Strengthening the muscles around your shoulder and elbow can help support your arm and reduce the strain on your UCL. Focus on exercises that build up your forearm, biceps, triceps, and shoulder muscles. Simple exercises like wrist curls, tricep dips, and shoulder raises are great for building strength. Flexibility is just as important. Make sure to stretch your shoulders, arms, and forearms regularly. Keeping these muscles flexible helps maintain a healthy range of motion, which is crucial for throwing without pain.

Limit Your Pitch Count

For pitchers, one of the most important things you can do is to keep an eye on your pitch count-or more accurately, the count of high intensity pitches and throws (greater than 80% max velocity). Overuse is a leading cause of elbow pain and UCL injuries. A study by Lyman et al. (2020) showed that pitchers who threw more than 80 pitches in a game had a significantly higher risk of elbow injuries. Coaches usually have pitch count limits for players, but it’s also up to you to be honest about how your arm feels. If you’re tired or sore, speak up and take a break.

Avoid Playing Through Pain

It might be tempting to keep playing when your arm starts hurting, especially if you’re in a big game. But playing through pain can make a minor problem much worse. If you feel pain in your elbow when throwing, it’s a sign that something isn’t right. Stop throwing and let your coach or a medical professional know. Taking a break early on can prevent a small issue from turning into a serious injury that could keep you off the field for months.

Use Recovery Techniques

Recovery is just as important as practice. It’s about getting back to your normal range of motion and mobility and energy levels. After a game or practice, take time to cool down with light stretching and ice your elbow if it feels sore. Using recovery tools like foam rollers and massage sticks can also help keep your muscles loose and reduce soreness. Getting enough sleep, food and staying hydrated are key parts of recovery too, as they help your body repair and stay strong.

Conclusion

Preventing elbow pain when throwing is all about preparation, proper technique, and listening to your body. By warming up, using good mechanics, strengthening your arm, and respecting your limits, you can keep your elbow healthy and enjoy playing baseball without pain. Remember, it’s not just about how hard you throw, but how smart you throw. Taking care of your arm now will help you stay in the game for years to come!