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.

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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.

Typing should not hurt. Wrist pain is one of the most common complaints among desk workers, especially as hours at keyboards and devices increase. Whether it feels like an ache, stiffness, or tingling, these symptoms can often be eased with a few ergonomic adjustments and guided movement strategies. This guide explains how wrist pain develops, what causes it, and practical ergonomic fixes that actually work. You will also learn how physical therapy can help with long-term wrist pain relief and carpal tunnel prevention.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Small changes to workstation setup can reduce wrist pain from typing and mouse use.
• Poor posture, repetitive motions, and static positions increase stress on wrist tendons and nerves.
• Stretching, strengthening, and positioning adjustments are essential for wrist pain relief.
• Physical therapy can address stiffness, weakness, and ergonomics for lasting improvement.
• In most cases, no doctor’s referral is needed to begin care with ATI Physical Therapy.

Why Wrist Pain is so Common at Work

Wrist pain often develops slowly from long hours of typing, texting, or using a mouse. When your wrists stay bent or your forearms are not supported, tendons and nerves in the carpal tunnel can become irritated. Over time, this leads to stiffness, tingling, or pain that worsens by the end of the day. The good news is that small, consistent changes can make a big difference.

According to the American Physical Therapy Association (APTA), proper ergonomic setup and movement breaks are key to reducing repetitive strain injuries in office environments (APTA Ergonomics and Repetitive Strain Injury Resources). Most cases of mild wrist pain can improve with posture correction, strengthening, and activity pacing before they become chronic.

If you are feeling wrist pain, stiffness, or tingling from long hours at your desk, come to ATI Physical Therapy for an initial evaluation. A licensed therapist will assess your movement patterns and wrist strength to create a plan designed around your needs. In most cases, no doctor’s referral is needed to get started.

Schedule Now

Common Causes of Wrist Pain at Work

Repetitive typing and mouse use
Typing with bent wrists or a tight grip increases tension in the forearm and hand muscles. This can inflame the tendons, leading to tendonitis or overuse strain.

Poor desk or keyboard positioning
Desks or keyboards that are too high cause the wrists to extend upward. When repeated all day, this position compresses nerves and strains tendons.

Static posture and lack of movement
Holding one position for hours decreases circulation and muscle flexibility, which contributes to fatigue and discomfort.

Carpal tunnel syndrome
Compression of the median nerve causes pain, tingling, or numbness in the hand and fingers. While it may sound intimidating, early ergonomic changes and exercises can help manage and prevent pain before it starts.

Ergonomic Fixes That Actually Help

1. Adjust your chair and desk height
   Your elbows should be close to your sides and bent at about 90 degrees. Wrists should stay in line with your forearms, not bent up or down.
2. Keep wrists neutral
   As the American Occupational Therapy Association notes, “Avoid wrist extension (wrists bent up) as this increases pressure on the carpal tunnel.” Keeping wrists in a straight, neutral line reduces stress and helps prevent nerve compression (AOTA, Home Office Ergonomic Tips).
3. Move the mouse closer
   Position your mouse close enough that your arm stays relaxed at your side. A vertical mouse or trackball can also reduce twisting.
4. Align keyboard and monitor height
   Your keyboard should sit at elbow level, and your monitor should be just below eye height to promote upright posture.
5. Take movement breaks
   Every 30 minutes, stand up, stretch your arms, and roll your wrists. Frequent short breaks are better than one long stretch at the end of the day.
6. Strengthen and stretch
   Simple wrist exercises improve flexibility and support endurance. Try gentle wrist circles, finger stretches, and light resistance exercises using a therapy band or small weight. Stop performing strengthening and stretching exercises if your pain increases.

How Physical Therapy Helps Wrist Pain

A physical therapist can assess your wrist, elbow, and shoulder movement to identify what is driving your pain. Many wrist problems are linked to posture and repetitive habits that can be corrected with proper training. Your therapist may guide you through:

• Stretching to restore wrist flexibility.
• Strengthening of the forearm, shoulder, and upper back for better support.
• Ergonomic education to adjust your workstation safely.
• Manual therapy to reduce stiffness and improve circulation.
• Nerve gliding or tendon gliding exercises for carpal tunnel relief.

Physical therapy is evidence-based and focuses on sustainable habits to prevent pain from returning.

Quick Self Check

Use these quick questions to see if your workstation may be causing wrist pain: – Are your wrists bent upward or resting on the desk while typing? – Do your elbows extend away from your body instead of staying near your sides? – Does your chair or desk height force your shoulders to shrug? – Do you skip breaks for more than an hour of typing? – Are you gripping the mouse tightly or using your laptop keyboard flat on the desk?

If you answered “yes” to two or more, it may be time for ergonomic changes or a PT evaluation.

When to See a Physical Therapist

Consider an evaluation if any of the following apply:

• Pain or stiffness that lasts more than a week.
• Numbness or tingling in the fingers or hand.
• Pain that wakes you at night or worsens after work.
• Swelling or reduced grip strength.

A licensed physical therapist can identify the cause and design a personalized wrist pain relief plan. If needed, we will coordinate with your physician to ensure you get the right care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Why do my wrists hurt when I type all day?
Holding your wrists in a bent position while typing or using a mouse increases tendon and nerve pressure. Over time, this causes soreness or tingling.

Can wrist pain go away on its own?
Mild pain can improve with rest, stretching, and ergonomic changes, but persistent or worsening symptoms should be evaluated by a physical therapist.

How do I prevent carpal tunnel syndrome at work?
Keep your wrists in a straight, neutral position, take regular movement breaks, and avoid gripping the mouse too tightly. Strengthening your forearms also helps.

What is the best ergonomic setup for typing?
Your keyboard should be at elbow height, your chair adjusted so your feet are flat, and your monitor just below eye level.

Can physical therapy help wrist pain from typing?
Yes. A therapist can identify the cause of your pain, adjust your ergonomics, and provide a personalized wrist-strengthening and stretching plan.

The post Wrist Pain at Work: Ergonomic Fixes That Actually Help appeared first on ATI.