Why Your Elbow Feels Sore After Throwing
Why Your Elbow Feels Sore After Throwing
That dull ache in your elbow after a throwing session?
It’s more common—and more dangerous—than you think.
And if you’re ignoring it, you could be walking toward a UCL tear.
I’m Dr. Kam DPT, a double-fellowship trained sports and orthopedic physical therapist and professor in a DPT program.
I help baseball players throw harder and stay healthy.
In this guide, I’ll show you exactly how to relieve elbow soreness after throwing—and prevent future injury.
Elbow Soreness in Youth Baseball Players
Elbow soreness isn’t rare.
In fact, research shows up to 40% of baseball players aged 7 to 18 experience elbow or shoulder pain during the season.
Most of the time, the pain stems from overuse, poor recovery, or throwing mechanics that overload the elbow—especially during year-round play.
And when ignored, this soreness often turns into chronic issues like UCL strain or tears.
How to Relieve Elbow Soreness After Throwing
This 4-step system begins with soft tissue work and ends with building strength.
Each part is simple—but together, they’re powerful.
Step 1: Mobilize the Forearm Flexors
Use a lacrosse ball to target the inside of your forearm, where the flexor muscles attach near the elbow.
Do this against a wall so you can apply pressure and roll slowly over sore or tight areas.
Spend 1–2 minutes per arm.
It’ll feel long—but necessary.
Increased blood flow = faster recovery.
Step 2: Passive Forearm Stretching
Extend your arm with your palm up.
Use your opposite hand to pull your fingers and thumb back gently.
Hold for 15–30 seconds—or longer (up to 2 minutes) if the tissue feels stiff.
Repeat this 2–3 times.
Step 3: Active Forearm Stretching
Now that the tissue is more mobile, it’s time to engage it.
Extend your arm and lift your wrist upward using your forearm muscles.
Hold each rep for 10 seconds.
Do 3–5 reps to activate and lengthen the tissue under control.
Step 4: Eccentric Wrist Strengthening
Sit with your forearm on a table and your hand hanging off the edge, holding a light dumbbell.
Slowly lower the weight using only your wrist, then bring it back up using your opposite hand.
This isolates the eccentric phase—critical for tendon remodeling and injury resilience.
Do 2–3 sets of 10–15 reps.
Final Thoughts on Elbow Soreness After Throwing
Still wondering why your elbow feels sore after throwing?
It’s likely a sign of tissue overload or weakness in the forearm flexors.
The solution? Mobilize, stretch, and strengthen with the steps above.
At Kam Physical Therapy & Performance utilizing the Healthy Performance System, we specialize in baseball rehab and performance.
If you’re dealing with elbow pain, don’t wait for it to become a tear.
Want more?
Interested in learning more? Check out our other articles, or contact me directly to tailor a program that’s right for you:
—Dr. Kam, DPT
@drkamdpt
