What Exactly is Little League Elbow?

Understanding Little Leaguer's Elbow: Causes, Treatment, and Prevention
If you’re a young athlete, a parent, or a coach involved in youth baseball, chances are you’ve heard of Little Leaguer’s Elbow. It’s a condition that affects many young pitchers and throwers, and while it can sound a bit intimidating, it’s both treatable and preventable with the right approach. As an experienced athletic trainer, I’ve worked with plenty of young athletes to help them recover from this condition and return stronger than ever. In this blog, we’ll explore what Little Leaguer’s Elbow is, what causes it, how trigger points may play a role, and what self-help treatments can aid in recovery.
Let’s dive in!
What Is Little Leaguer's Elbow?
Little Leaguer’s Elbow, or medial epicondyle apophysitis, is an overuse injury that affects the growth plate on the inside of the elbow. This area is where tendons and muscles attach to the bone, and in young athletes whose bones are still growing, it’s a vulnerable spot. The condition is most commonly seen in baseball players, especially pitchers, who perform repetitive throwing motions that place stress on the elbow.
Common Symptoms
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Pain on the inside of the elbow, especially during or after throwing.
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Swelling or tenderness around the medial epicondyle.
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Decreased throwing speed or accuracy.
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Limited range of motion in the elbow.
What Causes Little Leaguer’s Elbow?
Little Leaguer’s Elbow is typically caused by repetitive stress from overhand throwing motions. When a young athlete throws a ball, the muscles and tendons pull on the growth plate at the inside of the elbow. Over time, this can lead to irritation, inflammation, and even damage if not addressed.
Risk Factors
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Overuse: Too many pitches or throws without adequate rest.
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Improper Mechanics: Poor throwing technique can increase stress on the elbow.
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Lack of Conditioning: Weak muscles and poor flexibility can contribute to strain.
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Early Specialization: Playing one sport year-round increases the risk of overuse injuries.
How Trigger Points May Be Involved
Trigger points, or hyperirritable spots within a muscle, can develop as a secondary issue in athletes with Little Leaguer’s Elbow. These trigger points often form in muscles that are overworked or compensating for the elbow injury. For instance:
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Forearm Muscles: Trigger points in the flexor muscles of the forearm (like the flexor carpi ulnaris) can refer pain to the elbow.
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Shoulder and Upper Arm Muscles: Overcompensation by the shoulder or triceps can lead to trigger points that affect throwing mechanics.
Addressing these trigger points through manual therapy, stretching, or self-massage can help relieve pain and improve overall arm function.
Self-Help Treatments for Strengthening and Rehabilitation
The good news is that with proper care and attention, Little Leaguer’s Elbow can heal, and athletes can return to their sport stronger than before. Here are some effective self-help strategies:
1. Rest and Activity Modification
The first and most important step is to rest the affected arm. Avoid throwing or other activities that exacerbate the pain. Rest allows the growth plate to heal and prevents further damage.
2. Ice and Anti-Inflammatory Measures
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Apply ice to the inside of the elbow for 15-20 minutes at a time, several times a day, especially after activity.
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Over-the-counter anti-inflammatory medications can reduce swelling, but consult a doctor before using them regularly.
3. Stretching Exercises
Gentle stretching can help maintain flexibility and relieve tension in the surrounding muscles. Here are a couple of easy stretches:
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Wrist Flexor Stretch: Extend your arm straight in front of you, palm up. Use your other hand to gently pull your fingers back toward your body. Hold for 15-20 seconds.
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Triceps Stretch: Raise one arm overhead and bend the elbow so your hand touches your upper back. Use your other hand to gently press the elbow down.
4. Strengthening Exercises
Strengthening the muscles around the elbow and shoulder can help protect the joint from future stress. Incorporate these exercises into your routine:
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Forearm Supination and Pronation: Hold a lightweight (like a soup can) in your hand with your elbow bent at 90 degrees. Slowly rotate your forearm so your palm faces up, then down. Repeat 10-15 times.
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Resistance Band External Rotations: Attach a resistance band to a secure anchor. With your elbow bent at 90 degrees and tucked into your side, pull the band outward. Repeat 10-15 times.
5. Focus on Shoulder and Core Stability
Strong shoulders and a stable core play a crucial role in healthy throwing mechanics. Exercises like planks, side planks, and rows can improve overall stability.
6. Self-Massage for Trigger Points
Use a foam roller or massage ball to release tension in the forearm, triceps, and shoulder muscles. Focus on areas that feel tight or tender, applying gentle pressure and holding for 20-30 seconds.



Prevention Tips for Little Leaguer’s Elbow
Preventing Little Leaguer’s Elbow is all about smart training and good mechanics. Here are some tips to keep young athletes safe:
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Follow Pitch Count Guidelines: Organizations like Little League Baseball have specific pitch count limits to protect young arms.
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Take Rest Days: Ensure athletes have at least one or two days off per week from throwing.
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Focus on Mechanics: Work with a coach or trainer to develop proper throwing technique.
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Incorporate Cross-Training: Encourage participation in multiple sports to avoid overuse injuries.
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Warm Up and Cool Down: Always include a thorough warm-up and cool-down in practice and games.




When to Seek Professional Help
While many cases of Little Leaguer’s Elbow can be managed with rest and self-help strategies, it’s important to know when to consult a healthcare provider. Seek professional help if:
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Pain persists despite rest.
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There’s visible swelling or deformity in the elbow.
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The athlete has difficulty moving the arm.
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Symptoms worsen over time.
A Quick Disclaimer
This blog is for informational purposes only and should not replace professional medical advice. If you suspect Little Leaguer’s Elbow or any other injury, consult a qualified healthcare provider for an accurate diagnosis and personalized treatment plan.
Final Thoughts
Little Leaguer’s Elbow can be a setback, but with proper care, young athletes can recover fully and even come back stronger. By addressing the root causes, incorporating strengthening and stretching exercises, and focusing on prevention, you can help protect those young arms for years to come.
Remember, recovery takes time—patience and consistency are key. If you’re a parent or coach, encourage your athlete to listen to their body and never push through pain. And if you’re a young athlete reading this, know that taking care of your arm now will pay off in the long run.
Here’s to healthy throws and a successful season ahead!
References:
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American Academy of Orthopaedic Surgeons. "Little Leaguer's Elbow." Accessed January 2025.
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National Institute of Arthritis and Musculoskeletal and Skin Diseases. "Sports Injuries in Children." 2024.
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Simons, David G., et al. Travell & Simons' Myofascial Pain and Dysfunction: The Trigger Point Manual.

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