Research has shown that high pitch count and throwing curve balls are two of the biggest factors relating to shoulder pain for young pitchers. The good news is that there are things that can be done before the season begins to try and avoid being sidelined with a torn rotator cuff.

“Pitchers should play catch, not pitch off the mound, for a few minutes every day beginning in December, and gradually increase throwing as it gets closer to the start of spring training,” said Lintner, head team physician for the Houston Astros.

Young pitchers should also take part in a low-weight, high repetition program for a few minutes every day.

“Pitchers need strong, but flexible arms, so they shouldn’t use any more than three to five pounds to do these exercises,” Lintner said. “Exercises like bench or military press or curls create bulk, which might look impressive, but is really counterproductive for young throwers.”

Pitchers should also spend time working on their mechanics and strengthening their legs and trunk area (upper thighs, abdomen, buttocks, hips and lower chest). This is the area that generates power for pitchers. Using the whole body, and throwing overhand, not sidearm, not only will put more speed on a fastball, but it will also reduce the wear and tear on the arm and shoulder of young athletes.

“We are seeing more and more high school pitchers with rotator cuff problems,” Lintner said. “Taking the time before the season to train properly will go a long way towards success in the coming year and prolonging the career of a young thrower.”

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