Baseball Injuries: Preventing Arm Injuries in Youth and College Athletes
Why Arm Injuries Happen in Young Athletes
Baseball is a fun sport, but it can also lead to arm injuries, especially in young players. These injuries often happen because of the repeated throwing motion and the physical stress on growing bodies.
Common Causes of Arm Injuries
- Overuse: Throwing too much without enough rest can cause overuse injuries. Muscles and tendons get tired and are more likely to get hurt.
- Improper Technique: Using the wrong throwing technique puts extra stress on the shoulder and elbow.
- Inadequate Warm-Up: Not warming up properly before playing can make muscles and tendons more prone to injury.
- Lack of Strength and Flexibility: Young athletes who aren’t strong or flexible enough in their shoulders and arms are more likely to get injured.
Signs and Symptoms
It’s important to know the signs of arm injuries so you can get help early. Look for:
- Shoulder Pain: Pain and tenderness when lifting the arm, weakness in the shoulder.
- Elbow Pain: Pain on the inner side of the elbow, swelling, and a feeling of instability.
- Labral Tears: Deep shoulder pain, clicking or catching in the shoulder.
- Little League Elbow: Pain and tenderness around the elbow, swelling, and reduced range of motion.
When to See a Physical Therapist
If your child has any of these symptoms, it’s time to see a physical therapist:
- Pain that doesn’t go away after a few days of rest.
- Swelling or significant tenderness in the shoulder or elbow.
- Decreased strength or range of motion.
- Popping or snapping sensations in the joint.
Common Baseball Injuries
The most common injuries in young baseball players are overuse injuries of the elbow and shoulder. Playing through pain can turn a minor injury into a serious one. See a doctor if there is pain, swelling, or loss of motion in the shoulder or elbow.
Overuse Injuries
Overuse injuries develop when players throw too much without enough rest. “Little League elbow” and “Little League shoulder” are caused by too much throwing. Pitchers and catchers are most at risk. These injuries often need rest, physical therapy, and a gradual return to throwing.
Risk Factors for Injury
Playing in Multiple Leagues: Playing on more than one team can prevent proper rest.
Playing Year-Round: Young athletes should play baseball no more than eight months a year. Playing other sports helps balance muscle use.
Lack of Cross-Training: Cross-training helps balance overall strength and fitness.
Overtraining: Training too hard without a good fitness base can lead to injury.
Preventing Injuries
Parents, coaches, and athletes can help prevent injuries with these tips:
Thrower’s Ten Program: the gold standard prehab program for preventing shoulder and elbow injuries. Great for any skill level from MLB to Little League. Although it is specifically designed for baseball players it works for all overhead throwing athletes.
Conditioning and Flexibility: Warm up before playing and stretch afterward. Focus on shoulder and elbow stretches to prevent ligament and tendon problems.
Proper Throwing Mechanics: Use the correct techniques when pitching and throwing to avoid unnecessary stress on the arm.
Rest and Pitch Count
Proper rest and monitoring pitch counts are essential for preventing overuse injuries. Here are the current pitching recommendations for youth baseball players:
For more detailed guidelines, visit the MLB’s Pitch Smart guidelines.
Schedule an Appointment
If your child is experiencing pain or you want to prevent injuries, our team at the PHYSICAL THERAPY & SPORTS REHAB is here to help. Call 781-769-2040 today to set up an appointment or a free consultation and take the first step towards a healthier, injury-free season.
This blog is designed to be easy to read and provides clear, actionable advice to help prevent and treat baseball injuries in young athletes.
REFERENCES
- Lyman S, Fleisig GS, Andrews JR, Osinski ED. **Effect of pitch type, pitch count, and pitching mechanics on risk of elbow and shoulder pain in youth baseball pitchers**. Am J Sports Med. 2002;30(4):463-468. doi:10.1177/03635465020300040201.
- American Academy of Pediatrics. **Baseball and softball**. Pediatrics. 2012;129(3):e842-e856. doi:10.1542/peds.2011-3593. Available from: https://publications.aap.org/pediatrics/article/129/3/e842/31767/Baseball-and-Softball
- Makhni EC, Lyman S, Fleisig GS, et al. **Shoulder injuries in the young athlete**. J Bone Joint Surg Am. 2015;97(7):587-596. doi:10.2106/JBJS.N.00814.
- Grantham WJ, Moughan A, Gatt CJ, et al. **Injury prevention for the youth baseball pitcher**. Sports Health. 2017;9(6):481-484. doi:10.1177/1941738117732161.
- MLB. **Pitch Smart guidelines**. Available from: https://www.mlb.com/pitch-smart/pitching-guidelines
- American Academy of Orthopaedic Surgeons. **The Thrower’s Ten exercise program**. Available from: https://www.ortho.ufl.edu/sites/default/files/2023-10/Throwers-Ten.pdf
We are here for you.
Our team of experienced Physical Therapists is ready to provide you with personalized care and effective treatment solutions. For more information or to schedule your first step towards relief and improved health, contact us at (781) 769-2040 or request an appointment online.
