Having a sore arm after pitching a baseball game can be the result of several factors, ranging from improper pitching mechanics to an overworked arm to poor conditioning to a lack of sufficient warm-up before the game. You should also know the difference between a sore or stiff arm that's simply the result of dozens of hard throws and pain that is the result of an injury. If you feel a sharp pain in the muscle or joint, regardless of whether you're throwing, that's likely an injury and should be evaluated by a doctor. Muscles that just feel tired, sore and stiff are common after a game and can be easily treated.
Overuse or Poor Mechanics
Two of the most common problems that lead to sore arms are overuse, which can be the result of too many pitches in the game or too many games pitched within a short amount of time and improper pitching mechanics. Most youth leagues have actual rules dictating how many pitches a player can throw in a given week, so keeping a pitch count at whatever level you're at can help avoid overworking your arm. You should also avoid long toss in practice during the season and save that drill for the offseason. Poor mechanics are more difficult to determine by people with a limited understanding of baseball. Parents and young pitchers should learn as much as they can about mechanics from coaches and other experts so they can videotape a child's pitching form to see if he's throwing the ball with his body in front of his arm, for example, or not using his legs or hips properly.
Prevention
If you are keeping to a strict pitch count and are using good mechanics, you can help avoid pitching problems by keeping in good pitching condition. That means making sure you throw enough pitches in between games to keep your arm strong. Not throwing enough in practice can leave your arm unprepared for the rigors of a game, so it can become tired and sore more easily. Warm-ups and stretching are important, but don't overdo it on the stretches as you can strain your arm before you throw your first pitch. A good all-body warm-up like jogging or jumping rope is helpful, as is a game of catch that starts with soft tosses and moves slowly, but steadily into game-speed throws.
Treatment
If your arm is sore after pitching, but it's not hurting from an injured joint or pulled or torn muscle, rest and ice are your best tools to relieve the pain. In between days when you pitch, stretch and play catch to keep your arm limber and get it ready for your next game. If your arm is routinely sore after pitching, ice it and rest it for a couple of days, but pay attention to what helps you and your arm feel better and try to develop a post-game routine that works for you.
Considerations
If you are a young pitcher and your arm is sore during a game or after a game, don't hesitate to tell your coach. Staying in a game with a sore arm may lead to serious injury and may cost your team because you're not likely to be as effective with a sore arm as another pitcher who's fresh and ready to go. If the pain is sudden and accompanied by a "popping" sensation, seek immediate medical attention, as it may be a torn ligament. And if you're still learning the fundamentals of pitching, don't try throwing a screwball or other pitches that will put an unusual stress on your joints that your body isn't ready for. Be careful not to overtrain with weights, especially during the season as the combination of heavy lifting and extensive pitching sessions could lead to an overworked arm.
References
- Pitching.com: Pitching Arm Injuries --- What To Do When a Pitcher Gets a Sore Arm; Dick Mills; April 2009
- Bodybuilding.com: Arm Health for Pitchers --- Daily and Monthly Pitch Counts; eTeamz
- BaseballTips.com: Ask the Coach; What Treatment Should be Given to a Player if He Develops a Sore Arm?; David Koopman
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