Preventing Little League Shoulder: A Complete Guide for Youth Baseball Players
Little League Shoulder Syndrome
Preventing Little League Shoulder: A Complete Guide for Youth Baseball Players
Little League Shoulder (LLS) is a common overuse injury among young baseball players—especially pitchers. Caused by repetitive overhead throwing, this condition stresses the growth plate of the upper arm bone (humerus), leading to pain, reduced performance, and potential long-term shoulder problems.
In this guide, we’ll show you how to prevent Little League Shoulder with:
Shoulder strengthening exercises for pitchers
Pitch count guidelines by age
Proper warm-up and recovery techniques
Tips for improving throwing mechanics
What Is Little League Shoulder?
Little League Shoulder is a stress injury to the proximal humeral growth plate, typically seen in developing athletes. Repeated pitching or overhead throwing causes microtrauma, leading to inflammation, pain, and even temporary growth disturbances.
✅ Research Insight: According to Fleisig et al. (2019), early intervention and risk management are critical to preventing more serious damage from LLS.
Common Risk Factors for Little League Shoulder
Understanding the causes of shoulder injuries in youth baseball is the first step in prevention. Key risk factors include:
⚠️ High pitch counts
⚠️ Poor throwing mechanics
⚠️ Weak shoulder and scapular muscles
⚠️ Inadequate rest between pitching outings
Shoulder Strengthening Exercises for Pitchers
These baseball-specific shoulder exercises target stabilizer muscles and improve throwing mechanics.
1. Scapular Retractions (Resistance Band Rows)
Why It Works: Strengthens scapular stabilizers for better shoulder joint control.
How to Do It:
Anchor a resistance band at chest height.
Stand tall and pull the handles to your torso while squeezing shoulder blades together.
Control the return movement.
✅ 3 sets of 12–15 reps
Learn how to perform Scapular Retractions using a resistance band—an essential shoulder strengthening exercise for youth baseball players. This movement helps improve posture, activate scapular stabilizers, and reduce the risk of overuse injuries like Little League Shoulder. Perfect for pitchers and throwing athletes, this drill supports healthy throwing mechanics and builds long-term arm durability.
✅ Great for: shoulder stability, injury prevention, baseball warm-ups
📍 Featured in: "Preventing Little League Shoulder – ArmPerformance.com"
2. 90/90 External Rotations
Why It Works: Activates the rotator cuff, helping protect the shoulder during throws.
How to Do It:
Use a resistance band with your elbow bent at 90° and arm lifted at shoulder height.
Rotate your hand backward while keeping your elbow steady.
✅ 3 sets of 10–12 reps per arm
This 90/90 external rotation drill strengthens the rotator cuff, helping protect young athletes from shoulder strain during throwing. It’s especially useful for youth pitchers to improve joint control, reduce stress, and prevent throwing-related injuries like Little League Shoulder. Use this as part of your pre-throwing warm-up or strength routine.
✅ Benefits: Rotator cuff activation, overhead throwing safety, baseball-specific strength
📍 As seen in: Preventing Little League Shoulder – ArmPerformance.com
3. Wall Angels
Why It Works: Improves posture and scapular control.
How to Do It:
Stand against a wall with arms in a goalpost position.
Slowly raise arms overhead, keeping them in contact with the wall.
Lower with control.
✅ 3 sets of 10 reps
Wall Angels are a simple but powerful drill that targets shoulder posture, mobility, and scapular control—key elements in keeping youth pitchers healthy. This exercise supports proper throwing mechanics, reduces upper body tension, and helps prevent overuse injuries such as Little League Shoulder.
✅ Benefits: Shoulder mobility, postural alignment, scapular movement
📍 As seen in: Preventing Little League Shoulder – ArmPerformance.com
Bonus Shoulder & Core Stability Exercises
Include these in your weekly routine for full shoulder protection:
Plank Shoulder Taps – Builds shoulder and core stability (3x15 per side)
Internal Rotations with Band – Targets internal rotators (3x12–15 per arm)
Reverse Flys – Strengthens scapular stabilizers and rear delts (3x12)
Pitch Count Limits by Age: Protecting Young Arms
Limiting pitch volume is essential for preventing shoulder injuries in youth baseball. Follow these age-based pitch count recommendations:
| Age Group | Max Pitches |
|---|---|
| 8-10 | 50 |
| 11-12 | 75 |
| 13-16 | 95 |
Required Rest Days After Pitching
| Pitches | Rest Days |
|---|---|
| 1-20 | 0 |
| 21-35 | 1 |
| 36-50 | 2 |
| 51-65 | 3 |
| 66+ | 4 |
Warm-Up & Recovery Routines for Young Pitchers
Pre-Throwing Warm-Up:
Dynamic stretches (arm circles, band pull-aparts)
Light resistance band work
Gradual throwing build-up
Post-Throwing Recovery:
Static stretching
Foam rolling or massage
Ice for soreness if needed
Don’t Forget the Kinetic Chain: Strengthen Legs & Core
Throwing power and arm health depend on full-body strength. Add these exercises to your program:
🏋️ Bodyweight Squats
🏋️ Walking Lunges
🏋️ Medicine Ball Rotational Throws
A strong lower body and core reduce the load on the shoulder, improving throwing efficiency and decreasing injury risk.
When to See a Sports Medicine Specialist
Watch for signs of possible injury:
Ongoing shoulder pain
Decreased throwing speed or accuracy
Swelling or visible shoulder deformity
If symptoms persist, consult a pediatric sports medicine doctor promptly.
Final Thoughts: Keeping Youth Baseball Players Healthy
Preventing Little League Shoulder requires a proactive, team-based approach. By combining:
Smart pitch limits
Effective strength training
Proper warm-up and recovery
...you can keep young athletes healthy and performing their best.
✅ Parents, coaches, and players—work together to build strong habits that protect the arm and ensure a long, pain-free baseball journey.
Related Topics
Shoulder Strengthening for Pitchers
Youth Sports Injury Prevention
Baseball Throwing Mechanics Tips