After coaching high school and college pitchers for over 17 years, it has become evident that emphasis on recovery has increased in importance in recent years. You can be mechanically sound, have solid conditioning  and a strong arm, but if you don’t recover properly between outings and workouts, you’re putting yourself at an elevated risk for injury. And once you’re sidelined, it can be a long, frustrating road back.

Pitching can put a taxing toll on your body—specifically your arm, shoulder, and elbow. To stay healthy and perform at your best, you need a recovery routine that helps your body heal, reduces inflammation, and prepares you for the next game or practice.

In this blog, I’ll share some of the best recovery techniques I’ve seen work for pitchers of all levels. These are practical, proven methods that can help you prevent injury and keep your arm strong season after season.

Prioritize Proper Cool-Downs After Throwing

One of the biggest mistakes young pitchers make is skipping or rushing their cool-down after pitching. The cool-down phase is critical because it helps flush out metabolic waste from your muscles and begins the recovery process.

After your bullpen or game, spend 10 minutes focused on stretching and rebounders. I think Driveline Baseball has an excellent recovery process for pitchers to follow. 

Close with some gentle static and dynamic stretching, focusing on your shoulder, triceps, forearm, and wrist. Stretching improves flexibility and reduces muscle soreness. I promote catch play the day after pitching. I believe it increases recovery time and helps reduce DOMS. 

Use Ice and Contrast Therapy for Inflammation

Pitching causes microtrauma to your muscles and joints, which leads to inflammation. Managing that inflammation is key to preventing overuse injuries.

Applying ice packs to your shoulder, elbow, or forearm right after pitching can reduce swelling and numb soreness. I usually recommend icing for 20 minutes post throwing. 

Another effective method is contrast therapy—alternating between ice and heat. Ice reduces inflammation, and heat promotes blood flow to speed up healing. Try 3-4 cycles of 3 minutes cold, 2 minutes warm.

Prioritize Sleep for Ultimate Recovery

Sleep is when your body does most of its healing and rebuilding. Pitchers especially need quality sleep to repair the small tears in muscles and tendons caused by pitching.

Aim for 8-9 hours of sleep every night, and establish a consistent sleep routine. Avoid screens before bed, keep your room cool and dark, and wind down with calming activities like reading or meditation.

If you’re not sleeping well, your recovery will suffer—and so will your performance.

Stay Hydrated and Fuel Your Body Properly

Hydration is often overlooked, but it’s crucial for recovery. Water helps flush toxins, transport nutrients, and maintain muscle elasticity.

Drink plenty of water throughout the day, especially before and after pitching. Electrolyte drinks can help replenish sodium, potassium, and magnesium lost through sweat.

Nutrition also plays a huge role. Focus on eating a balanced diet rich in lean proteins, healthy fats, and complex carbs. Protein is particularly important because it provides the building blocks your muscles need to repair.

Use Soft Tissue Work and Foam Rolling

Soft tissue tightness can lead to poor mechanics and increase injury risk. Regular self-myofascial release (SMR) with foam rollers or massage balls can help keep your muscles loose and promote blood flow.

Spend time rolling your lats, triceps, forearms, hips, and calves. If you have access, professional massage therapy or sports massage can provide deeper relief and address problem areas.

Incorporate Active Recovery Days

Active recovery means doing light, low-impact activities that promote blood flow and movement without stressing your pitching arm.

On your off days, consider swimming, cycling, or yoga. These activities keep your body moving, improve flexibility, and aid recovery.

Avoid complete inactivity on recovery days—movement is medicine.

Follow a Proper Throwing Program

Recovery isn’t just what you do after a game—it’s also about how you approach your throwing volume and intensity.

Stick to a structured throwing program that gradually builds arm strength and workload. Avoid jumping from little to intense throwing sessions without proper progression.

Many injuries come from overuse and poor pacing. Listen to your body, and don’t push through pain.

Strengthen Your Rotator Cuff and Scapular Muscles

Strong, balanced muscles around your shoulder joint protect your arm during pitching. Recovery includes rehab and prehab exercises for your rotator cuff and scapular stabilizers.

Incorporate resistance band exercises like external rotations, scapular retractions, and shoulder raises into your routine.

Keeping these muscles strong helps reduce strain on your elbow and shoulder ligaments.

Don’t Ignore Pain or Fatigue

The biggest key to injury prevention is respecting your body’s signals. If you’re feeling pain, tightness, or extreme fatigue, don’t ignore it.

Talk to your coach, athletic trainer, or a sports medicine professional. Early intervention can prevent minor issues from turning into serious injuries.

Sometimes the best recovery technique is taking a step back and giving your body the rest it needs.

Use Technology to Track Your Workload and Recovery

These days, there are tools and apps that can help pitchers monitor throwing intensity, volume, and recovery status.

Wearable devices can track your arm speed and workload to ensure you’re not overdoing it.

Using these tools alongside good communication with coaches can keep you healthy and performing at your best.

Final Thoughts

Recovery is an essential part of pitching that often gets overlooked. If you want to pitch deep into games, stay healthy through the season, and have a long career, you must take recovery seriously.

Focus on proper cool-downs, icing, sleep, hydration, nutrition, and smart throwing programs. Use soft tissue work and active recovery to keep your body loose and ready to go.

Remember: the best pitchers approach the game with detailed plans for all aspects of performance—they know how to take care of their bodies so they can stay healthy year after year.

Make recovery part of your routine. Your arm will thank you.