If you’re a pitcher, you know the feeling: after a few throws or a full game, your shoulder starts acting up. Maybe it’s sore, stiff, or just doesn’t feel quite right. That nagging shoulder pain can really put a damper on your game and your day. At Simply Physio, we get it. Shoulder pain from pitching is super common, but that doesn’t mean you have to just live with it.
Your shoulder is a complicated joint that takes a lot of work every time you throw. So when it starts hurting, it’s usually a sign it needs a bit of TLC. In this article, we’ll walk you through what’s going on in your shoulder, why it hurts when you pitch, and most importantly, what you can do to feel better and keep pitching strong.
What’s Going On With Your Shoulder When You Pitch?
Your shoulder is pretty amazing — it’s one of the most mobile joints in your body. It lets you throw a ball with speed and accuracy. But that mobility comes with a catch: your shoulder is also a bit unstable and relies on lots of muscles, tendons, and cartilage working together smoothly.
The main players here are your rotator cuff muscles, the labrum (a cartilage rim that helps keep your shoulder stable), and the tendons and ligaments that hold everything in place. Pitching involves a fast, explosive motion that puts a lot of stress on these parts. Over time, that stress can lead to inflammation, tiny tears, or muscle imbalances that cause pain.
Why Does Pitching Cause Shoulder Pain?
There are a bunch of reasons your shoulder might start hurting from pitching, and it’s usually a mix of things. Here are the most common culprits we see at Simply Physio:
- The rotator cuff muscles can get inflamed or even develop small tears from overuse.
- The labrum can get irritated or torn, which makes your shoulder feel unstable.
- Tendons can get pinched or compressed, leading to something called impingement.
- Weakness in the muscles around your shoulder blade can throw off your whole pitching motion.
- Sometimes poor pitching form makes things worse, putting extra strain on your shoulder.
- Old injuries that never fully healed might flare up again.
If you sit too much or don’t warm up properly before pitching, that can make things worse too.
When Should You See a Pro?
If your shoulder just feels a little sore after a game but gets better with rest, you might try some simple fixes on your own. But if the pain sticks around, gets worse, or you notice things like weakness, numbness, or your shoulder feels unstable, it’s time to get it checked out.
At Simply Physio, we tell pitchers to look out for signs like:
- Sharp or persistent pain that doesn’t improve
- Pain that happens even when you’re not pitching
- Trouble moving your shoulder through its full range of motion
- Feeling like your shoulder might “pop” or slip out of place
Getting a proper checkup early means you can avoid making the injury worse and get back to pitching sooner.
How to Relieve Shoulder Pain From Pitching
The good news is, you don’t have to stop pitching forever just because your shoulder hurts. There are plenty of ways to ease that pain and get your shoulder back in shape.
At home, start by giving your shoulder a break. Avoid pitching or heavy overhead activities for a few days to let things calm down. Ice your shoulder after activity to reduce inflammation, and try some gentle stretching to keep your shoulder from getting too stiff.
If the pain sticks around, that’s when physical therapy can make a big difference. At Simply Physio, we work with pitchers to:
- Loosen up tight muscles and improve joint mobility using hands-on therapy
- Build strength in the rotator cuff and muscles around your shoulder blade to protect the joint
- Help improve your pitching mechanics so you throw in a safer way
- Teach you exercises that improve your shoulder’s control and stability
Sometimes, if needed, we work alongside your doctor for imaging or other medical treatments, but most pitchers get great results with focused physio care.
Tips to Keep Your Shoulder Healthy and Pain-Free
The best way to avoid shoulder pain from pitching is to take good care of your shoulder before the pain even starts. Here’s what we recommend:
Make warming up a habit. Get your blood flowing with light cardio, then move on to dynamic stretches that get your shoulder ready to throw.
Don’t skip strengthening. Exercises that target your rotator cuff and shoulder blade muscles help support your pitching motion and prevent injury.
Watch your form. Good pitching mechanics go a long way in protecting your shoulder from stress.
Rest when you need it. Pitching is tough on your body, so listen to it and don’t overdo it.
Cross-train your whole body to improve overall strength and flexibility.
At Simply Physio, we help pitchers build these habits so your shoulder stays healthy season after season.
Ready to Get Back on the Mound?
Shoulder pain from pitching doesn’t have to hold you back. If you’re tired of dealing with that ache or worry it might get worse, Simply Physio is here to help. We’ll figure out what’s causing your pain and create a plan that gets your shoulder feeling strong and ready to throw.
Don’t wait until the pain sidelines you. Reach out to Simply Physio today and let’s get you back to pitching pain-free.