Preventing Shoulder and Elbow Injuries in Youth Baseball Players

Recognizing early warning signs, managing throwing load, and protecting longevity

by Dr. Nick Whittaker

“The best ability is availability." For baseball players, particularly pitchers, spanning from Little League to the pros, few things are more frustrating and detrimental to the development and and joy of playing than missing games due to shoulder or elbow pain.

At Infinite Capacity Physical Therapy in South Portland, Maine, we work with these athletes to not only treat their injuries but to also prevent them from ever occurring.

Whether you’re chasing a varsity roster spot, a college scholarship, or just love the game, here's what you need to know to protect your throwing arm in order to stay on the field and maximize your playing potential.

Common Shoulder and Elbow Injuries in Youth Baseball

Overuse is the biggest culprit. The most common injuries we see in Portland-area youth baseball players include:

• Little League Elbow (medial epicondyle apophysitis)

• Rotator cuff tendinopathy or weakness

• UCL strain (pre-Tommy John concerns)

These injuries are typically a result of repetitive stress on underdeveloped joints with faulty mechanics.

Early Warning Signs Parents Shouldn’t Ignore

Not all pain is “just soreness.” Some red flags we often see in teenage baseball players:
Nagging pain after throwing (even if it “warms up” during games)
Not being able to get your arm to feel warmed up
Decreased velocity or accuracy
Rubbing or holding the elbow between innings
Sudden drop in performance without obvious cause
Complaints of shoulder tightness or fatigue after only a few innings

If you’re noticing a pattern of any of these symptoms, it’s time to take a step back and assess before it becomes a season-ending injury.

How to Manage Throwing Load Safely

One of the biggest keys to preventing shoulder and elbow injuries is managing workload.

Follow Pitch Count Guidelines

• Ages 13–16: No more than 95 pitches per day

• Ages 17–18: Max of 105 pitches per day

• Full rest days based on pitch volume (per USA Baseball)

Avoid Playing for Multiple Teams Simultaneously

• Overlapping teams = double the workload and risk

• Communicate across coaches about pitch counts and throwing schedules

Build in Recovery Periods

• Plan 2–3 months off from throwing each year

• Cross-train with other sports in the off-season to promote full-body development
  

Strength & Mobility Matter (More Than You Think)

Strength and mobility deficits are often root causes of pain that show up in the arm but start at the hips or core.

At Infinite Capacity PT, we assess:

• Thoracic spine and shoulder mobility

• Scapular control

• Core strength and trunk rotation

• Hip mobility and power

We use these assessments to build customized programs for youth baseball athletes in Portland, Maine that help them throw harder and safer.

Education Is Injury Prevention

Educating young athletes and their families is one of the most powerful tools we have.

What We Teach at Infinite Capacity PT:

• The difference between acceptable soreness and bad pain

• How to structure a warm-up and recovery routine

• When to say something vs “toughing it out”

• How to advocate with coaches for safety

When athletes know how to listen to their bodies, and parents know what to watch for, we catch problems early and keep them in the game.

What to Do If Your Athlete Is Already Having Shoulder or Elbow Pain

Don’t wait for a “pop” or a forced break from the season. Early intervention leads to quicker recovery and less time off.

At Infinite Capacity Physical Therapy in South Portland, we offer:

• Thorough evaluations of shoulder and elbow mechanics

• Return-to-throwing protocols tailored for youth athletes

• Strength and mobility programs specific to baseball

• Collaboration with coaches and trainers to create a safe plan

Our goal is not just to rehab injuries—but to give your athlete tools to stay healthy and thrive long-term.

Local Help for Baseball Players in the Portland, Maine area

If your teen is a pitcher, catcher, or any player experiencing arm fatigue or discomfort, we’re here to help.

Let’s keep your athlete healthy, strong, and playing the sport they love.