Are Your Pitching Mechanics Hurting You? Fix These Key Movements

Do you ever wonder why so many pitchers end up injured in the middle of their season? As a double fellow and residency-trained sports and orthopedic physical therapist, I’ve worked with countless baseball players to address this very issue. Today, I’ll break down common pitching mechanics errors that could be putting your arm at risk—and how to fix them—so you can stay healthy and keep playing the game you love.

The Importance of Proper Pitching Mechanics

Your pitching mechanics are your foundation. Misalignments in key phases can lead to overuse injuries or serious damage to your elbow and shoulder. Addressing these mechanics early is crucial for both performance and long-term health.

Let’s break it down phase by phase. For an in-depth walkthrough, watch the full video on my YouTube channel—search for 'Are Your Pitching Mechanics Hurting You? Fix These Key Movements' to learn more!

Windup Phase: Setting the Stage

The windup phase is where it all begins. Your leg lifts, hands come together, and balance becomes critical. Without proper balance, the rest of your pitch is compromised. Misalignment here can cascade into bigger issues down the line.

To ensure success:

• Align your ankle, knee, hip, and torso in harmony.

• Practice balance drills to solidify this foundation.

Stride Phase: Moving Toward the Plate

Your stride propels you toward the plate, transferring energy efficiently. A poor stride increases stress on your arm and diminishes power.

Key adjustments to focus on:

• Keep your stride length at approximately 85% of your height.

• Land your lead foot flat or slightly on the heel.

• Maintain a lead knee angle of about 45 degrees.

Additionally, keep your lead foot closed to within 4–14 inches. This positioning ensures proper pelvic rotation and minimizes unnecessary strain on your pitching arm.

Arm Cocking Phase: Generating Power Safely

The arm cocking phase is where power is stored. Your shoulder should be abducted to 90 degrees and horizontally abducted about 20 degrees behind your body. Misalignment here can dramatically increase joint stress.

Remember:

• Elbow flexion should also be at 90 degrees.

• Avoid excessive backward shoulder movement, which can increase torque and risk injury.

Arm Acceleration Phase: The Magic Moment

The acceleration phase is where velocity happens. Leading with your shoulder, not your elbow, ensures optimal alignment and protects your arm.

Key points:

• Maintain proper shoulder abduction.

• Avoid dipping or altering your 90-degree plane during acceleration.

This phase is critical for both performance and injury prevention.

Deceleration Phase: Staying in Control

Deceleration is often overlooked, but it’s just as important as the throw itself. Your arm slows down, following a natural path, with the elbow flexed to about 25 degrees and the shoulder abducted to 90 degrees at ball release.

Focus on:

• Engaging your posterior shoulder and biceps to decelerate safely.

• Following through correctly to set up your next pitch.

How to Apply These Adjustments

Improving your pitching mechanics doesn’t just enhance performance; it safeguards your career. These insights are foundational to ensuring your longevity in the sport.

To get started:

• Work with a coach or specialist to analyze your mechanics.

• Build strength and mobility in areas critical to pitching.

• Stay consistent with practice and open communication with your team.

If you want to learn more about how to stay healthy when you are pitching, then you might be interested in these articles:

1. Preventing Little League Elbow: Essential Arm Care Tips for Young Athletes
2. The Surprising Connection: How Boosting Hip Strength Can Cut Your Shoulder and Elbow Pain in Baseball
3. Prevent Little League Elbow with These Essential Arm Care Checklists