How to Take Care of an Arm After Pitching

Pitching is an activity that uses a lot of fast twitch muscles. After pitching it is very important to allow the muscles that have been torn down to recover. Here's what works to take care of your arm after pitching and some tips to prevent pitching-related injury to your arm while you are still growing.

Things You'll Need

• Ice
• Plastic bags (quart size with zipper close works well)
• Plastic wrap

Instructions

1. Ice down your pitching arm as soon as possible after pitching. Place ice in two or three plastic bags. Put one bag of ice at the back of your shoulder, one at the front of your shoulder and one on the inside of your elbow. Bind the bags to your shoulder using long strips of plastic wrap. It should extend diagonally across your chest from your shoulder and around your waist like the sash that Girl Scouts wear to display their badges. Another strip of plastic wrap should hold the ice in place on your elbow. Keep the ice in place for at least 15 minutes or until the arm feels numb with the cold. This prevents the arm from swelling.

2. Do not throw any balls or even play a simple game of catch on the day after you pitch. You will probably feel somewhat sore during this day but the recommendation not to throw balls is to allow the muscles in your pitching arm to recover. Do exercise the arm on the next day.

3. Use over the counter pain killers as needed being careful to take the proper amount for your age and following any particular instructions from your doctor. This will help you with any discomfort and also prevent swelling.

4. Prevent damage to your pitching arm if you are still growing by following common league rules that limit the number of pitches you throw. Usually 10 year old pitchers should pitch no more than three innings; 11 to 12 year olds should pitch no more than four innings and 13 to 14 year olds should pitch no more than five innings. While there are generally no restrictions about how many pitches older pitchers can throw, it is a good idea to limit the number to no more than around 80 per game.

5. Avoiding throwing pitches that twist your elbow like a curve ball does to prevent damage to your pitching arm while you are still growing. Instead, learn to do an off-speed pitch, a change-up, a sinker or a splitter. Twisting your elbow puts too much torque on your developing muscles which stretches out your muscles and ligaments too far.