Why Your Elbow Feels Stressed Every Time You Pitch
Why Your Elbow Feels Stressed Every Time You Pitch
Understanding why your elbow hurts after pitching
Every throw you make puts your elbow under massive tension. That tight, sore feeling after every outing? It’s not random. It’s your body warning you that your mechanics or workload may be overloading the joint.
I’m Dr. Kamm, a double-fellow, residency-trained sports and orthopedic physical therapist who’s helped hundreds of baseball players fix elbow pain. Today, you’ll learn the exact biomechanical reasons your elbow might be under severe stress — and how to protect it long-term.
1. Pitching mechanics and joint loading
Your mechanics directly affect how much force your elbow absorbs.
Research shows that excessive trunk tilt (especially contralateral tilt in lefties) can create higher ball speeds, but also spikes in valgus stress at the elbow.
Forward trunk lean at ball release does the same. While it can boost velocity, it increases the elbow varus moment, a key factor in overuse injuries. Better performance shouldn’t come at the cost of joint integrity.
2. Elbow valgus torque and its effects
Valgus torque is the rotational stress that stretches the inside of your elbow.
Studies show that peak valgus torque occurs just before your shoulder hits maximum external rotation, the late cocking phase.
For some pitchers, that stress can exceed 18 Newton-meters. Over time, this can irritate or even tear the UCL, leading to conditions like Tommy John injuries or posterior impingement.
3. Arm slot and its impact on elbow stress
Your arm slot isn’t just a style choice. It changes how your body transfers energy.
Sidearm throwers often see higher elbow torque than over-the-top pitchers due to earlier trunk rotation and greater elbow flexion.
Finding a consistent slot that balances comfort, velocity, and health is critical for long-term durability.
4. Pitch type and velocity differences
Not all pitches load your elbow equally.
Fastballs create the highest torque on the medial elbow (averaging 45.6 Nm) while curveballs and changeups generate less.
This doesn’t mean you should stop throwing fastballs. It means you need proper recovery, strength balance, and workload management to tolerate that stress safely.
5. Pitch counts and fatigue management
Once fatigue sets in, your elbow’s protection mechanisms weaken.
Research shows medial elbow torque rises significantly after the third inning. The more tired your muscles get, the more your ligament must absorb the load.
That’s why monitoring pitch counts and recovery days isn’t optional... it’s essential.
6. Shoulder mechanics and elbow health
Your shoulder and elbow work as a unit.
Limited shoulder mobility or poor control changes how force transfers down the arm, increasing elbow strain.
Pitchers with excessive external rotation or stiff internal rotation often see higher torque values. Restoring shoulder balance can drastically reduce elbow stress during throwing.
What You Need to Take Away
The question was: Why does your elbow feel strained after every pitch?
We looked at the key factors — mechanics, valgus torque, arm slot, fatigue, and shoulder mobility — and how each one adds to the load on your elbow. Together, they create the perfect environment for overuse and UCL injuries.
I’m Dr. Kam (a double fellowship-trained sports physical therapist) and I help baseball players recover, throw harder, and stay healthy.
If you want to dive deeper, watch my latest video on how to reduce elbow stress when pitching and share it with a parent or coach who needs to hear this.
🎥 Watch here →
Ready to protect your arm and take your game to the next level?
I work 1-on-1 with baseball players of all ages—both online and in-person—to recover from injuries, build velocity, and stay healthy for the long term.
👉 Click here to book your free baseball injury assessment today.
If you’re not yet ready to book, check out these next reads:
These resources will help you start taking care of your arm today while learning how to train smarter and avoid injuries.
