How to Build an Arm Care Program to Prevent Injury and Increase Velocity

If you’re a baseball or softball player, your throwing arm is everything. Whether you’re a pitcher, catcher, infielder, or outfielder, keeping your arm healthy is the key to staying on the field — and performing at your best.

And here’s the reality: injuries in throwing athletes are skyrocketing.

• In Major League Baseball, the number of injured players jumped from 212 in 2005 to 485 in 2024 — more than doubling.

• Tommy John surgeries (UCL reconstructions) have increased by 170% since 2010.

• It’s not just the pros: among youth baseball players aged 6-12, an alarming 40.6% sustain elbow disorders requiring medical attention each year.

So, even if you’re not a pitcher, arm care is no longer optional — it’s essential. The good news? A well-built arm care program doesn’t just protect you from injury. It can actually help you throw harder and with more power.

Why Arm Care Matters

When you throw, your arm is under extreme stress. In fact, your shoulder is distracted from the joint with a force equal to 1.5 times your body weight. The muscles on the back side of your shoulder, scapula, and arm are constantly working to keep your arm attached and functioning.

If those muscles are weak or fatigued? That’s when injuries — like rotator cuff strains, labrum tears, and UCL tears — happen.

An effective arm care program strengthens these critical muscles, balances your body, and helps you stay healthy while also increasing velocity.

Building a Complete Arm Care Program

Here’s how we structure arm care programs at Undefeated Physical Therapy & Performance — 

1. Target the Weak Links

We focus on strengthening the commonly weak areas in throwers:

• Scapular muscles (traps, rhomboids, serratus)

• Rotator cuff (especially external rotators)

• Triceps (elbow stability)

• Forearm and wrist muscles (flexors/extensors, supinators/pronators)

• Core and hips (power transfer and stability)

We use tools like handheld dynamometers to test strength in the throwing arm vs. the non-throwing arm, identifying imbalances that need attention. The dynamometers provide objective measurements in pounds, allowing us to track progress over time.

2. Break Your Program into Key Areas

A balanced program should include:

• Scapular Strengthening: Keeps your shoulder blade stable during throws.

• Elbow & Forearm Strength: Reduces stress on your UCL and prevents Tommy John injuries.

• Shoulder Strength: Focus on rotator cuff stability at 90° abduction (throwing position).

• Mobility Work: Loosen tight areas like the lats, teres major, and posterior shoulder.

• Thoracic Spine Mobility: Improves rotation and reduces arm strain during layback phase.

• Lower Body Strength and Core: Hips and legs generate throwing power and prevent arm overload.

3. Program Guidelines

• Use 1-6 lb dumbbells or bands for strengthening.

• Work in the 8-12 rep range until the muscle is fatigued but with good form.

• Perform 3-4 sets per muscle group.

• Do arm care after throwing, not before (to avoid fatiguing the arm pre-throw).

• Train 3-5 days per week with 2-3 days off for recovery.

• Progress exercises every 4 weeks to avoid plateaus and keep stimulating growth.

  
  

The Secret Weapon: Lower Body & Core

Most people think velocity comes from the arm — but it starts from the ground up. Strong glutes, hips, and core muscles are what allow you to transfer energy efficiently and throw harder. Studies show that hip internal rotation and pelvic stability are key to both preventing injury and increasing velocity.

Pro Tip: Make It Individualized

At our clinic, no two athletes get the same program forever. We regularly test and adjust programs based on each athlete’s needs. That’s how we ensure your body is prepared not just for today — but for the long haul.

Ready to Build Your Arm Care Routine?

If you’re serious about staying injury-free and adding velocity, now is the time to start your arm care journey. Whether you’re 12 years old or playing at the collegiate level, the right program can make all the difference.

Need help building a customized program?

Reach out today to schedule your Arm Care Assessment and take your game to the next level!

Stay strong. Stay healthy. Stay undefeated.

— Dr. Carmen Jansante, PT, DPT, CSCS

Want to Learn More?

If you’re curious about how we can help you feel and perform your best, we’re just a message away. Schedule a free consultation today!

📞 Call or Text: 412-627-2131

📧 Email: carmen@undefeatedpt.com

📱 Message us on Instagram or Facebook: @undefeated_pt

We’re always happy to answer your questions and help you get started on the right path. Let’s talk soon!