Elbow Pain Relief for Pitchers: Essential Stretches & Exercises

Introduction

If you are a pitcher, your elbow endures significant stress due to the repetitive motion and force involved in throwing. Over time, this strain can lead to inflammation, pain, and, if untreated, more severe injuries such as UCL tears. 

While surgery might be necessary for severe cases, consistent stretching and strengthening exercises can significantly help alleviate elbow pain and reduce injury risk. 

In this blog, we’ll show you three essential exercises, each targeting different aspects of your shoulder and arm stability, ultimately aiming to relieve elbow pain and enhance performance.

1. Thoracic Spine (T-Spine) Rotation

When your upper back (thoracic spine) lacks rotation, more strain is placed on your shoulder and elbow during pitching. Improving this rotation distributes the stress more evenly. Follow these steps

1. Setup: Lie on your side with a foam roller or pillow supporting your top leg.
2. Movement: Place one arm on the ground and the other out in front, then rotate the top arm across your body, following your hand with your gaze.
3. Breathe: Exhale as you rotate, keeping your leg pinned down to fully stretch your upper back and shoulder.

Reps: Perform 10-12 rotations on each side.

2. 90/90 External Rotation

Your rotator cuff plays a major role in stabilizing your shoulder during throwing. Strengthening this area can reduce the strain on your elbow by improving scapular support.

Steps:

1. Position: Stand with a resistance band or cable attached to a stable surface. Start with your arm at a 90-degree angle, elbow aligned with your shoulder.
2. Rotation: Slowly rotate your forearm up while keeping your elbow and shoulder stable, then return to the starting position.
3. Control: Move slowly, focusing on controlled movements and keeping your scapula engaged throughout.

Reps: Complete 3 sets of 12 reps per side, taking breaks as needed.

3. Step-Down with Kettlebell External Rotation

This dynamic exercise trains your body to rely more on your core and legs, reducing the load on your elbow.

Steps:

1. Setup: Hold a kettlebell in one hand and stand on a step with your opposite leg hanging free.
2. Descent: Slowly lower yourself by bending the knee on the step while holding the kettlebell, engaging your shoulder and core to keep stable.
3. Return: Press through your heel to return to standing, maintaining control of the kettlebell.

Reps: Aim for 8-15 reps on each side for 2-3 sets.

Learn more about the details of these three exercises in this video. https://www.youtube.com/watch?v=SYZFoy4ok8k 

Check out these other helpful videos as well. 

Conclusion

Start incorporating these exercises into your routine to support joint health, reduce elbow strain, and keep you pitching at your best. Consistency is key for relief and injury prevention, so make these exercises a regular part of your warm-up or cool-down. 

At Myokinetix Physical Therapy and Performance, we’re dedicated to guiding pitchers and other athletes through tailored recovery and strengthening programs. Our team can assess your specific needs, enhance your mechanics, and support your athletic journey so you can excel on the mound. 

If elbow pain is affecting your game, Book A Call with us today to start pitching pain-free again!