6 Ways to Relieve Elbow Pain From Baseball and What Causes It

Elbow pain is one of the most common complaints in baseball, especially among pitchers and catchers who throw a lot. This guide explains what usually causes it, the warning signs that mean a player should stop throwing, and when to see a doctor. It is general information, not medical advice.

Why throwing stresses the elbow

Every overhand throw puts strong forces on the inner (medial) side of the elbow, where the ulnar collateral ligament (UCL) and, in young players, the growth plate take most of the load. Problems tend to build when a player throws too many pitches, throws without enough rest, or keeps throwing while tired. MLB and USA Baseball’s Pitch Smart program names fatigue as a leading risk factor for arm injury.

Common causes of throwing-related elbow pain

• Overuse: high pitch counts, pitching on consecutive days, or playing on several teams at once.
• Little League elbow: irritation of the growth plate on the inner elbow in players who are still growing.
• UCL strain or tear: more common in older teens and adults; a full tear may need surgery.
• Tendon irritation: pain on the inner or outer elbow from repeated gripping and throwing.
• Mechanics: a throwing motion that leans on the arm instead of the legs and trunk.

Warning signs: stop throwing and get it checked

• Pain during or after throwing that does not go away with rest
• Swelling, or pain when pressing on the inner elbow
• Loss of velocity or control, or a player “pushing” the ball
• Numbness or tingling in the ring and little fingers
• Being unable to fully straighten or bend the elbow
• A pop felt during a throw

Any of these is a reason to stop throwing for the day and talk to a doctor or certified athletic trainer, ideally one who works with throwing athletes. Pain in a growing player should never be “played through.”

Six habits that lower the risk

1. Follow pitch counts and rest days. Pitch Smart publishes daily limits and required rest by age; see our Youth Baseball Pitch Counts and Rest Days: A Parent’s Guide.
2. Take time off. Pitch Smart recommends at least four months a year without competitive throwing for youth players, with two to three of them in a row.
3. Don’t pitch and catch on the same team. Catching adds a large number of throws.
4. Warm up properly before throwing hard.
5. Watch for fatigue and remove a tired pitcher, even under the count.
6. Get mechanics checked by a qualified coach.

What about rest, ice and braces?

Rest from throwing is the starting point for most minor soreness. Ice, sleeves and elbow guards may make a player more comfortable, but they don’t fix the cause and shouldn’t be used to keep throwing through pain. A doctor can confirm what is going on and set a safe return-to-throwing plan.

Sources: MLB / USA Baseball Pitch Smart; Little League pitch count rules.

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