3 Most Common Shoulder & Elbow Injuries in Throwing Athletes

As a parent or athlete, nothing is more frustrating than seeing a season cut short due to shoulder or elbow pain. Overuse, improper mechanics, and lack of recovery are often the main culprits, but the good news is that most injuries are preventable with the right approach.

Here are the top three injuries I see in throwing athletes and exactly what you can do to reduce the risk.

1. Little League Elbow

What it is:

An overuse injury to the growth plate in the inner elbow, common in athletes who pitch frequently without proper rest.

Signs to watch for:

    •    Pain on the inside of the elbow during or after throwing

    •    Reduced velocity or control

    •    Swelling or tenderness

How to prevent it:

    •    Limit pitch counts according to age

    •    Include elbow strengthening and mobility exercises

    •    Ensure proper throwing mechanics

2. Rotator Cuff Strains

What it is:

Tiny tears or inflammation in the shoulder muscles responsible for stabilizing and controlling the throwing motion.

Signs to watch for:

    •    Pain in the back or side of the shoulder

    •    Weakness or difficulty lifting the arm overhead

    •    Nighttime discomfort

How to prevent it:

    •    Warm up properly before every practice or game

    •    Strengthen shoulder stabilizers with targeted exercises

    •    Avoid throwing through pain

3. Shoulder Labrum Injuries

What it is:

Damage to the cartilage ring that stabilizes the shoulder joint, often caused by repetitive high-velocity throws.

Signs to watch for:

    •    Clicking, popping, or catching sensations

    •    Shoulder instability or decreased performance

    •    Persistent pain with overhead activity

How to prevent it:

    •    Maintain shoulder flexibility and mobility

    •    Focus on core and scapular strength

    •    Use a structured throwing program with built-in recovery

Protecting Your Athlete’s Arm: Small Steps, Big Results

The best way to avoid these injuries isn’t just avoiding throwing. It’s training smart, recovering well, and following a proven program. That’s exactly what we do in my 1:1 virtual coaching and Durable Athlete Program

Whether your athlete wants to throw harder, stay healthy, or prepare for recruitment, having a structured plan makes all the difference.