Shoulder Pain While Throwing a Ball

Do you feel a sharp pinch when you throw a ball? Or maybe a dull ache deep inside your shoulder after a game of cricket or baseball?

You are not alone. Whether you are a pro athlete or just playing catch in the backyard, shoulder pain while throwing a ball is one of the most common sports injuries we see at Threads Physio.

Throwing a ball might look simple, but it is actually one of the fastest and most violent motions the human body can do. Your arm goes from zero to 100 km/h in a split second! This puts huge stress on your muscles and ligaments.

In this guide, we will break down exactly why your shoulder hurts, what might be wrong inside, and how to fix it so you can throw pain-free again.

Why Does Throwing Hurt My Shoulder? (The Basics)

To understand the pain, you need to understand the machine—your shoulder.

Think of your shoulder like a golf ball sitting on a golf tee. It is very mobile (it can move in circles), but that also makes it unstable. To keep the ball on the tee, you have a group of four small muscles called the Rotator Cuff.

When you throw, your shoulder goes through 5 distinct phases. Pain usually strikes during two specific moments:

1. The “Cocking” Phase: This is when you reach your arm way back behind your head. This twists the shoulder joint and can pinch the back of your rotator cuff.
2. The “Deceleration” Phase: This is right after you let go of the ball. Your muscles have to slam on the brakes to stop your arm from flying off. This puts massive tension on the back of your shoulder.

Simple Tip: Most injuries don’t happen because you aren’t strong enough to throw. They happen because you aren’t strong enough to slow down your arm after the throw!

Top 6 Causes of Shoulder Pain When Throwing

We have analyzed data from top medical journals (like OrthoInfo and Johns Hopkins) to give you the most complete list of causes.

1. Rotator Cuff Tendinitis (The “Overuse” Injury)

This is the #1 culprit. Your rotator cuff muscles are the main stabilizers. If you throw too much without enough rest, these tendons get swollen and angry.

• What it feels like: A dull ache on the side or front of your shoulder. It hurts more when you lift your arm overhead or sleep on that side.
• The Fix: You need to calm the inflammation and then strengthen the cuff. Our Shoulder Pain Treatment in Gurgaon specializes in this.

2. Shoulder Impingement (The “Pinch”)

Imagine your shoulder bones act like a nutcracker. When you lift your arm to throw, the bones can “pinch” the rotator cuff tendons or the bursa (a fluid-filled cushion) in between them.

• Internal Impingement: This specifically happens to throwers. The tendon gets pinched against the socket when your arm is cocked back.
• What it feels like: A sharp pain in the back of the shoulder when your arm is fully cocked back.

3. SLAP Tear (Labrum Tear)

The “Labrum” is a rubbery ring around your shoulder socket that helps keep the ball in place. High-speed throwing can peel the top part of this ring off. This is called a SLAP tear (Superior Labrum Anterior to Posterior).

• What it feels like: A “clicking” or “popping” sound deep inside the joint. You might feel like your shoulder is getting stuck.

4. “Dead Arm” Syndrome (Instability)

Have you ever thrown a ball and suddenly felt your arm go numb or weak, like it just stopped working? This is called Dead Arm Syndrome. It happens when the ligaments stretch out too much, and the ball slides around in the socket too loosely. The nerves get stretched, causing temporary numbness.

5. Bicep Tendinitis

Your bicep muscle isn’t just for flexing; it helps slow down your arm after a throw. If your throwing mechanics are poor, your bicep tendon takes a beating.

• What it feels like: Pain in the front of the shoulder that travels down the upper arm.

6. GIRD (Glenohumeral Internal Rotation Deficit)

This is a fancy way of saying “The back of your shoulder is too tight.” After years of throwing, the posterior (back) capsule of the shoulder gets stiff. This changes the way your shoulder spins and forces the ball to shift forward, causing pain.

The “Kinetic Chain”: It Might Not Be Your Shoulder’s Fault!

Here is a secret most people miss: Your shoulder pain might be caused by your legs.

Throwing is a full-body motion. It starts from your feet, moves through your hips, up your spine, and finally to your arm. This is called the Kinetic Chain.

• If your hips are stiff, you can’t rotate your body enough.
• To compensate, your shoulder has to work 2x harder to generate speed.
• Result? The shoulder breaks down.

At Threads Physio, we don’t just look at your shoulder. We perform a full Bio-Mechanical Assessment to see if your hips or core are the real problem.

How Do We Diagnose It?

Don’t guess with your health. If you have pain, here is what we look for:

1. Physical Exam: We move your arm to see where it hurts. We check for “GIRD” (tightness in the back) and “Scapular Dyskinesis” (if your shoulder blade moves weirdly).
2. Strength Test: We compare your throwing arm to your non-throwing arm.

Imaging: X-rays show bone issues, but an MRI is best for seeing Rotator Cuff tears or Labrum tears.

Treatment: How to Get Back in the Game

The good news? Most throwers do not need surgery. You can recover with the right plan.

Phase 1: The “Cool Down” (Weeks 1-2)

• Rest: Stop throwing immediately. You cannot play through this pain.
• Ice: Use ice packs for 15 minutes to reduce swelling.
• Meds: Anti-inflammatory medicine (like Ibuprofen) can help, but consult a doctor first.

Phase 2: Mobility & Stability (Weeks 3-6)

This is where Physiotherapy is magic.

• Sleeper Stretch: To fix the tight back capsule (GIRD).
• Scapular Setting: Exercises to teach your shoulder blade to sit correctly.
• Manual Therapy: Our experts use hands-on techniques to release tight muscles.
• Learn more about our Sports Physiotherapy services.

Phase 3: Strengthening (Weeks 6-10)

Now we build the armor.

• Rotator Cuff Exercises: Using bands to strengthen the internal and external rotators.
• Core & Hip Work: Fixing the “Kinetic Chain” so your shoulder doesn’t do all the work.
• • Start throwing from 15 meters at 50% effort.
  • Gradually increase distance and speed over weeks.
    

    Phase 4: Return to Throwing Program

    You don’t just go back to throwing 100%. You follow an interval program:

  • Check out our Return to Sports After Shoulder Surgery program for a structured plan.

Prevention: 3 Tips to Save Your Shoulder

1. Warm Up Properly: Never throw “cold.” Do arm circles, jumping jacks, and band work before picking up a ball.
2. Fix Your Mechanics: Have a coach look at how you throw. Are you “short-arming” the ball? Are you using your hips?
3. Don’t Ignore Soreness: If your arm feels “dead” or tired, stop. One more throw could be the one that tears something.

Pro Tip: If you play high-intensity sports, consider our Injury Prevention Program to stay ahead of the pain.

People Also Ask (FAQs)

Q: Should I throw if my shoulder hurts a little? A: No. “Pushing through pain” changes your throwing mechanics, which usually leads to a worse injury like a tear. Rest is vital.

Q: How long does thrower’s shoulder take to heal? A: Minor inflammation can heal in 2-4 weeks. A tear or severe tendinitis can take 3-6 months of rehab.

Q: Can I treat this at home? A: You can rest and ice at home, but without fixing the muscle imbalances (like a weak rotator cuff or tight capsule), the pain usually comes back the moment you start throwing again.

Ready to Throw Without Pain?

Shoulder pain doesn’t have to end your season. With the right diagnosis and a specialized rehab plan, you can return to the field stronger than before.

At Threads Physio, we treat athletes every day. We know the difference between a sore muscle and a serious injury.

👉 Book a Free Consultation 👉 Chat on WhatsApp 📞 Call Us Now: +91 93101 38022

Don’t let pain bench you. Let’s fix it today.