You lift weights to improve your pitching mechanics. You also know that delayed onset muscle soreness (DOMS) is to be expected when your muscles are getting rebuilt through resistance training. However, you’ve noticed that your forearms really hurt after “arm day.”
When is forearm tenderness just a normal part of DOMS? And when is it a sign of a baseball throwing or other sports injury?
Baseball throwing injuries are increasingly common. More than 1,000 professional pitchers have torn their ulnar collateral ligament (UCL) and undergone Tommy John surgery since it was first performed in 1974.
The number of Tommy John surgeries rose 29% between 2016 and 2023. A glance at the Major League Baseball (MLB) website shows how many pitchers are scheduled for, undergoing, or recovering from Tommy John surgery this year.
David Lintner, MD, is a sports-medicine expert and Head Team Physician for the Houston Astros who specializes in baseball throwing injuries and state-of-the-art repairs, including Tommy John surgery. At Houston Methodist Orthopedics & Sports Medicine in Houston, Texas, we are here to keep your forearms safe.
Why do your forearms hurt after arm day? The following are some reasons.
As the pressure mounts to throw harder and faster, you may be throwing too hard for your arm’s anatomy. The combination of increased velocity and torque puts you at risk for torn ligaments and tendons.
While many pitchers may throw more than 100 miles per hour, they're rare. They may have anatomical differences, such as thicker UCLs, that allow them to withstand that extra stress. If your forearms hurt after your arm day, that could be a sign that you need to modify your pitches and vary speeds.
If you’re a pitcher, you need to rest for at least five days between times on the mound. Skimping by even one day can dramatically increase your risk for a torn UCL.
The MLB increased the roster size for pitchers from 25 to 26 in 2020. Reducing how frequently a pitcher has to throw minimizes the risk of Tommy John surgery. If you're a starting pitcher, ensure your coach allows you five days of rest before pitching again.
You also have to take rest days between your weight-lifting workouts. Generally, your muscles need at least 48 hours to recover after weight lifting or other resistance training.
You may also want to vary how you approach muscle groups instead of breaking them into arms-only or legs-only workout days. Do full-body workouts that touch on each of the major muscle groups, without over-stressing any one of them.
Finally, take at least two consecutive months when you don’t pitch or throw at all. Unfortunately, youth sports tend to go year-round. So, if you want to stay active without injury, choose a non-throwing sport for at least two consecutive months.
You may need to work with a physical therapist to design an effective warm-up and stretch routine. Take time to warm up before practice sessions and games, as well as before lifting weights.
Concentrate on exercises that strengthen and stretch your elbow as well as your wrist flexors. Pitching puts tremendous stress on both of these joints and the tissues that support them.
If your only passion is baseball, you could put your body at risk for repetitive-use injuries, including tears to your UCL. Try other activities that utilize muscles that may be underused in your training workouts, but could help support your overall strength, including:
You might also dabble in other sports. Just be sure to not pick one that stresses your UCL.
If you want to stay in the game as a pitcher, take your forearm pain as a sign that something needs to change. You may need a new training routine or modifications to your pitch and stance. You may also need treatment.
Forearm pain after workouts should resolve quickly. If it doesn’t, consult a sports medicine specialist to find out if you have an injury or are at risk for one.
Does your forearm ache or hurt after lifting weights? Contact Dr. Lintner and our expert medical team today for diagnosis, treatment, and rehab for baseball throwing injuries by phone or online form.
Dr. Lintner is happy to provide a second opinion even if you don’t live in the Houston area. Just forward him the imaging studies of your throwing arm.
