How to Relieve Shoulder Pain from Pitching
Shoulder pain is one of the most common complaints of baseball and softball pitchers alike. Often times it’s a result of overuse, inflammation, and/or shoulder impingement causing the pain. Pitching requires repetition for practice and in games and because of the nature of the position, pitchers are at an increased risk of shoulder impingement and overuse compared to other field players.
I recommend it for all baseball and softball players, but starting a routine arm care workout prior to each throwing session can be a game changer (pun intended!) for preventing shoulder pain and injury. But once the shoulder pain starts, how do you get rid of it?
Here's my process for relieving shoulder pain from pitching:
Ice the shoulder
Start some shoulder rehab exercises for muscle activation
Work on posture and positioning of the shoulder during the day
Release muscles on the back side of the shoulder blade
Evaluation from a sports physical therapist
Let me explain my process for relieving shoulder pain from pitching in a little more detail.
Use Ice
We all know that using ice is a great place to start. Ice will help reduce swelling and decrease pain for acute injuries, in particular those that started in the last 48 hours. Apply a bag of ice or get one of those made for the shoulder wraps that hold the ice pack in place to the shoulder after practice and games (be sure to wrap it in a pillowcase or towel first though). It’s important that you cover the front, top, and back sides of the shoulder with ice and keep it on for 20 minutes before taking it off. It’s actually not more beneficial to leave the ice on for longer because it can result in ice burn or frostbite on the skin. This is a great first step in reducing shoulder pain.
But let’s dive deeper and discuss the other ways you can relieve shoulder pain from pitching.
Add Shoulder Rehab Exercises
Like I mentioned before, consistency with arm care exercises is crucial for maintaining a healthy shoulder if you play baseball or softball. And it’s even more important for pitchers. I have a couple of videos that I made to help you get started (link to video). You want the exercises to be fairly quick, repeatable, and non-irritating to your shoulder. If it hurts, you are likely using too much resistance, are moving the shoulder through an impingement zone, or are doing too many repetitions.
Pay Attention to Your Posture
How your shoulder is positioned isn’t likely the source of your pain, but it sure can contribute to continued irritation and inflammation. When we stand or sit with slumped posture, the humeral head (the “ball”) slides forward on the glenoid (the “socket”), decreasing the space under the acromion (the “roof” of the shoulder) and increasing impingement. When you repeatedly move your shoulder from this position, it puts your shoulder at a disadvantage for recovery.
Try this tip: sit or stand nice and tall, then roll your shoulders up, then together on your back, and then down towards the ground (imagine the ball moving in a horseshoe shape motion on your back). Do this 10 times per day. I personally like to set a timer or multiple alarms on my phone so that I actually remember to do this part!
Release the muscles of the rotator cuff
Most of the irritation in a pitcher’s shoulder comes from inflammation, tightness, or weakness in the rotator cuff muscles. Three of the four rotator cuff muscles can be located on the back of the shoulder, on the shoulder blade itself. The other one is on the front side sandwiched between the shoulder blade and the ribcage. You can start by paying extra attention to these areas if they’re tight.
Pick your favorite tool - a massage gun, tennis ball, foam roller, or a silicone cupping set - and get to work! You don’t have to use a ton of pressure - more isn’t necessarily better in this case. You’ll probably find some tender spots on the back of your shoulder, so focus on releasing these areas and spending just 2-5 minutes per day to help decrease pain and muscle tension.
Find a Sports PT
My best recommendation is to see a sports physical therapist to diagnose the exact cause of your pain, especially if you’ve been dealing with it for more than a week. Cut out the guesswork and identify the exact source of your shoulder pain. By doing so, you can get started on a customized program sooner and reduce inflammation. Plus, getting ahead on your recovery can be beneficial in preventing you from making substitutions and picking up “bad habits” on the mound.
A full examination and evaluation should reveal any areas of weakness, tightness, spasm, impingement, or hypermobility. Your treatment plan will help you make a timely recovery and get back to pain-free pitching.
You can book with me here or check out some of my other blogs that may interest you:
Arm care exercises that baseball and softball players should do prior to throwing to prevent injury (coming soon!)
The Ultimate Guide to Comprehensive Athlete Recovery Strategies