Baseball Arm Care

After pitching, your arm may feel sore. Mild, general muscle soreness that fades in a day or two is common. Pain is different. Here are the basics of taking care of a throwing arm, and the signs that mean you should stop and get it checked.

Right after you pitch

1. Cool down. Some light movement and easy arm exercises help your body come down from a hard effort.
2. Use ice if it helps you, and if your trainer recommends it.
3. Pain relievers: only as directed by a doctor or the label. Don't use them to mask pain so you can keep throwing.

Hydrate and refuel

Dehydration makes you tired and hurts performance. Drink water or a sports drink during and after games and practices, especially in the heat. Eat a meal or snack with protein and carbohydrates after you pitch to help your body recover. Go easy on sugary drinks and stimulants.

Rest and workload

Rest is where the arm recovers. The most important arm-care habit is not throwing too much:

• Follow pitch count limits and rest days. MLB and USA Baseball's Pitch Smart guidelines set daily maximums by age and required rest after each outing. See our pitch count and rest guide.
• Take time off. Pitch Smart recommends at least four months off from throwing (or from competitive pitching, for ages 15–18) every year, with at least 2–3 of those months continuous.
• Don't pitch on three consecutive days, don't pitch in more than one game in a day, and avoid catching on days you're not pitching. All three are in Pitch Smart's guidelines.
• Watch for fatigue. Dropping velocity, losing control and a slower arm are signs to stop for the day. A radar gun can help you spot a drop.

Build a stronger arm

A good strengthening program, done on the right days, helps keep the arm healthy. That means shoulder (rotator cuff and shoulder blade) exercises, forearm and grip work, and lower-body and core strength so the arm isn't doing all the work. Ask a trainer or coach to set up a program for your age and schedule, and progress it gradually.

Recovery habits

• Sleep. It's the most underrated recovery tool there is.
• Light movement the day after, like easy catch if your program calls for it.
• Soft-tissue work like foam rolling or massage, if it helps you feel better.

For more on preventing injury, read the art of pitching and the arm injury crisis and is throwing hard linked to Tommy John?

Use a radar gun to spot fatigue early. See our guide to the best baseball radar guns →