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Arm Care
General before/after pitching guidance, plus a workload-based recovery routine for when a player has thrown a lot in a short window.
Arm Care — Before & After Pitching
🔵 Before Pitching
Dynamic warm-up, not static stretching
At least 10 minutes of light cardio, arm circles, and mobility drills before picking up a ball. Save static stretching for after — stretching a cold muscle doesn't reduce injury risk.
Build up gradually
Start with short-distance, low-velocity toss and work up to game distance and intensity. Never throw max-effort on a cold arm.
Confirm required rest has elapsed
Check the pitcher's last outing against the rest-day table before they take the mound — pitching before required rest has elapsed is the single biggest preventable injury risk.
No pain, no exceptions
A pitcher reporting elbow or shoulder pain should not pitch that day, regardless of pitch count or rest days remaining.
🟢 After Pitching
Cool-down mobility work
Sleeper stretch, cross-body shoulder stretch, and light scapular work help maintain range of motion after an outing.
Watch for fatigue signs
Dropping velocity, opening up early, or arm-slot changes late in an outing are early fatigue markers worth flagging — even if the pitch count is still within limits.
Take pitching off the calendar
Pitch Smart recommends at least 2-3 months off from competitive pitching each year, and avoiding multiple teams with overlapping seasons.
Don't stack the highest-risk combo
Pitching and catching for the same player carries meaningfully higher injury risk than either role alone — that's why the catcher/pitcher transition rules exist.
Source: MLB/USA Baseball Pitch Smart program (mlb.com/pitch-smart)
My player threw a lot — what does his arm need?
Just enter age and pitches thrown — this works the same regardless of what league he plays in or how that league tracks eligibility. The heavier the workload, the more detailed the routine.
Appearances
Want the official next-eligible date?
This is a separate question from arm care — it checks your specific league's eligibility rules (some leagues track pitch counts, others track innings).
Appearances
General guidance and rule-based estimates only — not medical advice. Always verify with your league's official scorekeeper and consult a doctor or athletic trainer for any injury concern.