Summer often means more time outdoors, whether you’re playing tennis or pickleball, golfing, tackling home improvement projects, or spending weekends working in the yard. While these activities are enjoyable, they also involve repetitive gripping, lifting, swinging, and twisting motions that can place significant stress on the elbow.

If you’ve started noticing pain around the inside or outside of your elbow, you’re not alone. This guide explains the differences between tennis elbow and golfer’s elbow, why they happen, what symptoms to watch for, and how physical therapy can help you recover and prevent the pain from returning.

Reviewed and contributions made by physical therapist Daniel Kline, DPT, SCS, ATC

Key Takeaways

• Tennis elbow and golfer’s elbow are common overuse injuries affecting different tendons around the elbow.
• Repetitive gripping, lifting, swinging, and twisting are common causes of elbow pain.
• Early treatment can help prevent persistent symptoms and reduce recovery time.
• Strengthening the forearm, wrist, and shoulder muscles can reduce stress on the elbow.
• Physical therapy can improve strength, mobility, and movement mechanics to support long-term recovery.

By the Numbers: Elbow Pain and Overuse Injuries

Overuse injuries of the elbow affect athletes, recreational enthusiasts, and workers alike. As outdoor activity increases during the summer, these conditions often become more noticeable.

• More than 90% of golfer’s elbow cases are not sports-related. Most occur in people who perform repetitive forceful gripping or manual work such as construction, plumbing, carpentry, or frequent lifting.
  Source: NIH / NCBI Bookshelf: Medial Epicondylitis (Golfer’s Elbow)
• Symptoms of tennis elbow persist for more than one year in up to 20% of people if not successfully treated.
  Source: NIH / PMC: Tennis Elbow
• Approximately 80% to 95% of people with tennis elbow improve with nonsurgical treatment, including physical therapy, activity modification, and strengthening exercises.
  Source: American Academy of Orthopaedic Surgeons: Tennis Elbow (Lateral Epicondylitis)

These statistics reinforce an important message: elbow pain isn’t limited to athletes, and it doesn’t have to become a long-term problem. Recognizing symptoms early and starting appropriate treatment can help most people recover without surgery.

If elbow pain is interfering with work, sports, or everyday activities, ATI Physical Therapy can help. Our team will develop a personalized treatment plan to reduce pain, restore strength, and help you return to the activities you enjoy. In most cases, no doctor’s referral is needed to begin care.

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Why Elbow Pain Develops

The elbow works hard during many everyday activities, not just sports. Repeated gripping, lifting, carrying, twisting, or using tools can overload the tendons that connect your forearm muscles to the elbow. Over time, these tissues may become irritated, resulting in pain that gradually worsens if the underlying cause isn’t addressed.

Although tennis and golf gave these conditions their names, many people who develop elbow pain have never played either sport. Home improvement projects, yardwork, manual labor, and even frequent computer or mouse use can all contribute to overuse injuries.

Repetitive Gripping

Holding tools, racquets, golf clubs, or gardening equipment for long periods increases stress on the forearm tendons.

Lifting and Carrying

Repeated lifting, especially with poor body mechanics, can overload the muscles attached to the elbow.

Yardwork and Home Projects

Painting, gardening, shoveling, trimming hedges, and using power tools often involve repetitive arm motions that can irritate the elbow.

Racquet Sports

Tennis, pickleball, racquetball, and padel require repeated gripping and wrist movements that can contribute to overuse injuries.

Tennis Elbow vs. Golfer’s Elbow

Although they share similar names, these conditions affect different areas of the elbow and involve different tendon groups. Recognizing where your pain occurs can help you better understand what may be contributing to your symptoms and when it’s time to seek treatment.

Tennis Elbow (Lateral Epicondylitis)

Symptoms

• Pain on the outside of the elbow
• Weak grip strength
• Pain while lifting objects
• Pain during wrist extension
• Discomfort when shaking hands

What It May Mean

The tendons that extend the wrist have become irritated from repetitive gripping, lifting, or wrist movements.

Golfer’s Elbow (Medial Epicondylitis)

Symptoms

• Pain on the inside of the elbow
• Tenderness near the bony prominence
• Pain when gripping objects
• Pain while flexing the wrist
• Morning stiffness

What It May Mean

The tendons responsible for wrist flexion have become overloaded from repetitive gripping or forceful wrist movements.

Other Causes of Elbow Pain

Symptoms

• Swelling
• Catching or locking
• Numbness or tingling
• Pain with bending or straightening the elbow

What It May Mean

Elbow pain may also result from arthritis, bursitis, ligament injuries, tendon tears, or nerve irritation such as cubital tunnel syndrome.

How to Reduce Elbow Pain

Many elbow overuse injuries improve with a combination of activity modification, progressive strengthening, and improved movement mechanics. Continuing painful activities without addressing the underlying problem can prolong recovery and increase tendon irritation.

Making small adjustments early can often prevent symptoms from becoming chronic.

Reduce Repetitive Activities

Temporarily reducing activities that trigger symptoms gives irritated tendons an opportunity to recover.

Improve Grip Technique

Using proper equipment, avoiding excessive grip force, and maintaining good mechanics can reduce stress on the elbow.

Strengthen the Entire Arm

Strong shoulders, upper back muscles, and forearms help distribute force more efficiently and reduce strain on the elbow.

Don’t Ignore Persistent Pain

Pain lasting more than a few weeks or worsening despite rest should be evaluated by a healthcare professional.

Exercises for Tennis Elbow and Golfer’s Elbow

Targeted stretching and strengthening exercises can improve tendon capacity, reduce pain, and restore function. Perform these exercises slowly and stop if symptoms significantly worsen.

Muscle Massage

• Using a tennis ball or hands, gentle massage the sore muscle groups for 2-3 minutes
• Avoid rolling directly on the bone

Perform as needed.

Why it helps: Muscles often have trigger points within them that are applying tension to the tendon and bone, which can lead to pain.  Massaging prior to stretching allows the muscles to be more accepting of a stretch and the stretch to be less discomforting.

Wrist Extensor Stretch

• Extend one arm straight in front of you.
• Gently bend your wrist downward using your opposite hand.
• Hold for 30 seconds.

Repeat 3 times per side.

Why it helps: Stretches the muscles commonly involved in tennis elbow and reduces tension on the outside of the elbow.

Wrist Flexor Stretch

• Extend one arm with your palm facing upward.
• Gently pull your fingers backward.
• Hold for 30 seconds.

Repeat 3 times per side.

Why it helps: Improves flexibility of the forearm muscles associated with golfer’s elbow.

Eccentric Wrist Extension

• Hold a light dumbbell or soup can.
• Use your opposite hand to help lift the weight.
• Slowly lower it over 3 to 5 seconds.

Perform 2 sets of 10 repetitions.

Why it helps: Helps strengthen irritated tendons and is commonly included in rehabilitation programs for tennis elbow.

Grip Strengthening

• Squeeze a soft therapy ball.
• Hold for 5 seconds before relaxing.

Perform 15 repetitions.

Why it helps: Builds grip strength while improving the endurance of the forearm muscles that support the elbow.

When to See a Physical Therapist

While mild soreness often improves with rest, persistent elbow pain, weakness, or difficulty performing everyday activities should not be ignored. Early treatment can help address the underlying cause before symptoms become more difficult to manage.

A physical therapist can evaluate your movement patterns, strength, flexibility, and activity demands to identify what’s contributing to your elbow pain. Treatment may include progressive strengthening, manual therapy, activity modification, ergonomic recommendations, and education to help prevent recurrence

Ready to take the next step?
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Frequently Asked Questions

What’s the difference between tennis elbow and golfer’s elbow?

Tennis elbow affects the tendons on the outside of the elbow, while golfer’s elbow affects the tendons on the inside. Both are overuse injuries caused by repetitive stress.

Can you get tennis elbow if you don’t play tennis?

Yes. Most people who develop tennis elbow do so from repetitive work, home improvement projects, yardwork, or other everyday activities rather than racquet sports.

Does physical therapy help elbow tendinitis?

Yes. Physical therapy is one of the most effective nonsurgical treatments for both tennis elbow and golfer’s elbow, helping reduce pain while restoring strength and function.

Should I keep exercising if my elbow hurts?

Mild discomfort may improve with activity modification, but persistent or worsening pain should be evaluated before continuing repetitive activities.

The post Elbow Pain Explained: Tennis Elbow, Golfer’s Elbow, and Everyday Overuse appeared first on ATI.

As Major League Baseball reaches the heart of its season, injury reports become just as common as box scores. Pitchers leave games with elbow discomfort, hitters battle oblique strains, and position players spend weeks recovering from shoulder or hamstring injuries. While these injuries affect professional athletes, they can also happen to youth, high school, college, and recreational baseball players.

Whether you’re stepping onto the diamond yourself or following your favorite team throughout the MLB season, understanding common baseball injuries can help you better recognize symptoms, understand what they may mean, and know when it’s time to seek treatment. This guide explains some of baseball’s most common injuries, how they typically occur, and how physical therapy can help athletes safely return to play.

Reviewed and contributions made by physical therapist and sports specialist Daniel Kline, DPT, SCS, ATC, author of Risk Factors and Injury Prevention in the Throwing Athlete – Kline – 2025 – Arthroscopy, Sports Medicine, and Rehabilitation – Wiley Online Library

Key Takeaways

• Baseball places repetitive stress on the shoulder, elbow, trunk, and lower body.
• Many baseball injuries begin as minor discomfort before developing into more serious conditions.
• Early evaluation and treatment may reduce recovery time and lower the risk of reinjury.
• Physical therapy plays an important role in both injury recovery and prevention.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

By the Numbers: Baseball Injuries

Baseball may not involve constant contact like football or hockey, but the repetitive nature of throwing, swinging, and sprinting creates unique injury risks throughout every season.

• Approximately 40% of injuries in Major League Baseball involve the shoulder or elbow, reflecting the significant demands placed on a player’s throwing arm.
  Source: Major League Baseball Health and Injury Tracking System (HITS)
• Up to 40% of youth baseball pitchers develop overuse injuries, with the shoulder and elbow being the most commonly affected areas.
  Source: Ann & Robert H. Lurie Children’s Hospital of Chicago
• Youth pitchers who continue throwing while fatigued are 36 times more likely to suffer a serious shoulder or elbow injury than those who stop when fatigue develops.
  Source: Little League Baseball University

These statistics reinforce the importance of proper throwing mechanics, appropriate recovery, and addressing pain or fatigue early before minor issues become more serious injuries.

If you’re experiencing baseball-related pain or recovering from an injury, ATI Physical Therapy can help. Our physical therapists develop personalized rehabilitation programs that focus on restoring strength, improving movement, and helping athletes safely return to the game they love. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Baseball Injuries Happen

Baseball may not seem as physically demanding as some sports, but every pitch, swing, and throw places stress on muscles, tendons, ligaments, and joints. Over the course of a long season, those repetitive movements can add up. While some injuries occur suddenly, many develop gradually from overuse, poor mechanics, or insufficient recovery between games.

Understanding why baseball injuries happen can help athletes recognize risk factors early and take steps to stay healthy throughout the season.

Repetitive Throwing

Pitching and throwing repeatedly places significant stress on the shoulder and elbow, especially during high-velocity throws.

High-Speed Rotational Movements

Batting requires explosive rotation through the hips, core, and shoulders, which can contribute to muscle strains if the body is not properly conditioned.

Year-Round Play

Many athletes now compete throughout the year with little time for recovery, increasing the risk of overuse injuries.

Sprinting and Quick Changes of Direction

Running the bases, fielding ground balls, and reacting quickly all place stress on the legs and lower body.

The Most Common Baseball Injuries

Even though baseball injuries can affect nearly every part of the body, several conditions occur far more frequently than others. Understanding what these injuries are and recognizing their symptoms early can help athletes receive appropriate care before minor issues become season-ending problems.

UCL Injuries (Tommy John Injury)

The ulnar collateral ligament (UCL) helps stabilize the elbow during throwing. Repetitive stress can damage this ligament, sometimes requiring surgery in severe cases.

Symptoms

• Pain on the inside of the elbow
• Loss of throwing velocity
• Difficulty controlling pitches
• A popping sensation during a throw

Rotator Cuff Injuries

Rotator cuff muscles help stabilize the shoulder throughout the throwing motion. Overuse can lead to inflammation, strains, or tears.

Symptoms

• Shoulder pain while throwing
• Weakness
• Pain reaching overhead
• Decreased throwing velocity

Shoulder Labrum Injuries

Labral injuries affect the cartilage that helps stabilize the shoulder joint and are common among overhead throwing athletes.

Symptoms

• Deep shoulder pain
• Clicking or catching sensations
• Reduced strength
• Difficulty throwing

Elbow Tendinitis

Repeated throwing can irritate the tendons around the elbow, causing inflammation and pain.

Symptoms

• Tenderness around the elbow
• Pain after throwing
• Stiffness
• Weak grip strength

Oblique Strains

The oblique muscles generate rotational power during hitting and throwing, making them susceptible to strains.

Symptoms

• Side or abdominal pain
• Pain during swinging
• Pain while rotating

Hamstring Strains

Explosive running during base stealing or fielding can overload the hamstring muscles.

Symptoms

• Pain in the back of the thigh
• Tightness
• Difficulty sprinting

What MLB Players Teach Us About Recovery

Professional baseball players have access to extensive medical teams, but one principle applies at every level of the game: successful recovery takes time and a structured plan. Returning too quickly after an injury can increase the risk of setbacks and prolonged time away from the field.

Physical therapy focuses on restoring strength, mobility, flexibility, and movement mechanics so athletes can safely return to throwing, hitting, and fielding with confidence.

Don’t Ignore Early Pain

Persistent soreness is often an early warning sign that deserves attention.

Recovery Is Different for Every Injury

Some conditions improve with conservative treatment, while others require a longer rehabilitation timeline.

Mechanics Matter

Improving throwing mechanics and overall movement patterns can reduce unnecessary stress on the body.

Baseball Injury Prevention Tips

While no athlete can eliminate injury risk completely, consistent training habits can significantly reduce the likelihood of overuse injuries. Prevention starts long before game day and should remain a focus throughout the season.

Warm Up Before Throwing

Prepare the shoulder, elbow, hips, and core before every practice and game.

Build Total-Body Strength

Strong legs, hips, and core muscles help reduce stress on the throwing arm.

Respect Pitch Counts

Avoid excessive throwing volume and allow adequate recovery between outings.

Listen to Your Body

Persistent pain should never be ignored or treated as a normal part of the game.

Baseball Arm Care Exercises

A consistent arm care routine can help improve shoulder mobility, strengthen the muscles that support the throwing arm, and reduce stress on the shoulder and elbow throughout the season. These exercises are commonly used as part of an arm care program for baseball players and can be performed before or after practice, depending on your training plan.

Move slowly and stop if you experience pain during any exercise.

Band External Rotations

• Secure a resistance band at waist height.
• Stand with your elbow bent to 90 degrees and tucked against your side.
• Rotate your forearm away from your body while keeping your elbow in place.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions per arm.

Why it helps: Strengthens the rotator cuff muscles that stabilize the shoulder during throwing.

Shoulder Blade Squeezes

• Sit or stand with good posture.
• Gently squeeze your shoulder blades together and slightly downward.
• Hold for 2 to 3 seconds before relaxing.

Perform 2 sets of 15 repetitions.

Why it helps: Improves shoulder blade stability, which is essential for efficient throwing mechanics.

Wall Slides

• Stand with your back against a wall.
• Place your arms against the wall in a “goal post” position.
• Slowly slide your arms overhead while keeping your elbows and wrists in contact with the wall.
• Return to the starting position.

Perform 2 sets of 10 repetitions.

Why it helps: Promotes shoulder mobility while activating the muscles that stabilize the shoulder blade.

Thoracic Rotations

• Begin on your hands and knees.
• Place one hand behind your head.
• Rotate your upper back toward the ceiling while following your elbow with your eyes.
• Return slowly and repeat before switching sides.

Perform 10 repetitions per side.

Why it helps: Improves upper back mobility, allowing the shoulder and elbow to move more efficiently during throwing.

Hip Flexor Stretch

• Kneel with one knee on the ground and the opposite foot in front.
• Shift your weight forward until you feel a gentle stretch in the front of the hip on the kneeling side.
• Keep your chest upright and avoid arching your back.

Hold for 30 seconds on each side.

Why it helps: Flexible hips improve lower-body power and reduce unnecessary stress on the shoulder and elbow during the throwing motion.

When to See a Physical Therapist

Shoulder pain, elbow discomfort, or repeated throwing-related injuries should not be ignored. Early evaluation can help identify movement limitations before they become more serious conditions.

If you’re experiencing baseball-related pain or recovering from an injury, ATI Physical Therapy can help. Our physical therapists develop personalized rehabilitation programs that focus on restoring strength, improving movement, and helping athletes safely return to the game they love. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the most common baseball injury?

Shoulder and elbow injuries are among the most common injuries in baseball, particularly among pitchers.

What is a UCL injury?

A UCL injury involves damage to the ligament on the inside of the elbow that helps stabilize the joint during throwing.

Does every UCL injury require Tommy John surgery?

No. Many UCL injuries can be managed with rest, rehabilitation, and physical therapy depending on their severity.

Can physical therapy help baseball shoulder pain?

Yes. Physical therapy can improve strength, mobility, mechanics, and overall shoulder function while helping reduce future injury risk.

When should a baseball player stop throwing?

Throwing should stop if pain persists, throwing mechanics change significantly, or performance declines because of discomfort.

The post The Most Common Baseball Injuries: What MLB Season Teaches Us About Staying Healthy appeared first on ATI.

Early spring is when many baseball and softball players ramp up their throwing intensity after an offseason. That rapid increase in workload is one of the biggest reasons throwing injuries spike at the start of the season. Whether you are a youth player, high school athlete, recreational adult, or professional competitor, your shoulder and elbow need time to rebuild tolerance. This guide explains what commonly gets injured, what early warning signs to watch for, and how to prevent throwing injuries before they derail your season.

Reviewed and contributions made by Upper Extremity Fellowship Director Daniel Kline, DPT, SCS, ATC

Key Takeaways

• Throwing injuries often happen when intensity or volume increases too quickly.
• Shoulder and elbow soreness and pain are common early warning signs in baseball and softball.
• Gradual ramp-up, smart workload management, and proper warm-ups reduce injury risk.
• For throwing pain that lingers or changes, it is recommended to evaluate the athlete’s mechanics.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Early Spring Throwers Get Hurt

Throwing is a high-speed, high-force motion that places repeated stress on the shoulder and elbow. During early spring, many athletes move quickly from minimal offseason throwing to practices, tryouts, bullpens, long toss, and games.

Even if you stayed active over the winter, your throwing arm may not be conditioned for repetitive overhead stress. Cold temperatures, tight muscles, and early-season enthusiasm often combine to increase injury risk. The solution is not avoiding throwing; it is progressing workload safely, so tissues adapt instead of breaking down.

By the Numbers: Baseball and Softball Throwing Injuries

These numbers show how common throwing injuries are across age levels, from youth leagues to professional baseball.

• Research suggests that about 30 percent of youth baseball players experience elbow pain each year, and risk rises with high workloads like playing many games per year (National Institutes of Health).
• In a 10-year study of youth pitchers, the cumulative incidence of serious arm injury was 5 percent, and athletes who pitched more than 100 innings in a year were 3.5 times more likely to be injured (National Institutes of Health).
• In a Major League Baseball injury epidemiology analysis, upper extremity injuries accounted for 51.4 percent of all player injuries, highlighting the heavy stress placed on shoulders and elbows at the professional baseball level (Penn State University).

Together, these findings reinforce one consistent theme across levels: workload matters.

If you or a loved one is experiencing shoulder pain, elbow pain, or recurring soreness from throwing, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

What Hurts Most in Baseball and Softball

Throwing injuries often begin subtly. Mild soreness may feel manageable at first, but pain that lingers, sharpens, or alters mechanics can signal overload. The most common problem areas include the shoulder, elbow, forearm, and, in softball pitchers, the hips and trunk.

Shoulder Pain From Throwing

Shoulder pain is frequently related to rotator cuff overload, shoulder blade fatigue, or limited mobility. Some athletes feel pain in the front of the shoulder, others feel it deep inside or along the outside.

Common Causes

• Sudden increase in throwing volume or velocity
• Fatigue of shoulder stabilizers
• Limited mobility in the shoulder, upper back, or hips

Common symptoms

• Ache during or after throwing
• Pain lifting the arm overhead
• Reduced velocity or control

How PT can help

• Structured return-to-throw progressions
• Rotator cuff and scapular strengthening
• Mobility work for shoulder and thoracic spine
• Mechanics assessment

When to see a PT

• Pain lasts more than a few days
• You feel weakness or instability
• You notice a dead-arm sensation

Elbow Pain in Throwers

Elbow pain often appears along the inner elbow, where the UCL supports high-speed throwing. It may also appear laterally depending on mechanics and fatigue.

Common causes

• High workloads without recovery
• Throwing too hard too quickly
• Mechanics breakdown from fatigue

Common symptoms

• Tenderness on the inside of the elbow
• Sharp pain during acceleration or release
• Stiffness the next day

How PT can help

• Workload modification
• Forearm, shoulder, and core strengthening
• Mobility training for hips and trunk
• Return-to-throw programming

When to see a PT

• Pain persists beyond normal soreness
• Sudden sharp pain or pop
• Tingling, numbness, or weakness

Forearm and Wrist Overuse

Grip-heavy throwing and batting can overload forearm tissues, especially when the shoulder is fatigued.

Common causes

• Repetitive throwing without rest
• Over-gripping
• Compensation from shoulder fatigue

How PT can help

• Progressive strengthening
• Throwing efficiency coaching
• Recovery and workload planning

Softball Pitching Considerations

The windmill motion still places stress on the shoulder, elbow, hip, and lower back. Tournament weekends and high pitch counts increase fatigue risk.

How PT can help

• Shoulder and trunk endurance training
• Hip mobility and glute strength
• Recovery planning

How to Prevent Early Season Throwing Injuries

Prevention centers on gradual progression and movement quality.

Build a Throwing Ramp-Up

Increase volume and intensity slowly and step by step. Avoid jumping directly into high-effort throws.

Warm Up Thoroughly

Include full-body movement, shoulder muscle activation, and light throwing progressions.

Respect Workload Guidelines

Track pitches, innings, or total throws. Rest days matter at every level.

Train the Entire Body

Strong hips and trunk reduce stress on the arm.

Do Not Throw Through Pain

Persistent or sharp pain should not be ignored.

At-Home Thrower Warm-Up and Mobility Routine

This routine supports shoulder and elbow readiness. Stop if pain increases.

How often

Before throwing: 1 time; on non-throw days: 2 to 3 times per week

Arm Circles and Shoulder Blade Squeezes

• 10 forward, 10 backward
• 2 sets of 10 squeezes, hold 2 seconds

Band External Rotation

• 2 sets of 10 to 12 reps per side

Wall Slides

• 2 sets of 8 to 10 reps

Thoracic Rotation

• 5 reps per side, hold 2 to 3 seconds

Hip Flexor Stretch

• Hold 20 to 30 seconds per side
• Repeat 2 times

When to See a Physical Therapist

If you or a loved one is experiencing shoulder pain, elbow pain, or recurring soreness from throwing, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Is early-season arm soreness normal?
Mild muscle soreness can occur, but persistent or sharp pain is not typical and should be evaluated.

What is the most common throwing injury?
Shoulder and elbow overuse injuries are among the most common in baseball and softball.

Can physical therapy help prevent throwing injuries?
Yes. PT can improve strength, mobility, mechanics, and workload planning.

The post Baseball and Softball Injury Season: What Early Spring Throwers Need to Know appeared first on ATI.