Thrower’s Elbow


Javelin thrower’s elbow is an overuse injury caused by repeated high-force throwing. During a javelin throw, the elbow experiences strong outward (valgus) stress, especially during the late cocking and acceleration phases.

Over time, this stress can irritate or overload:

  • The inner elbow ligaments

  • The muscles and tendons that stabilize the elbow

  • Surrounding nerves and joint structures

This is common in javelin athletes because the throw combines speed, power, and a long lever arm.

Common Symptoms

  • Pain on the inside of the elbow

  • Discomfort during or after throwing

  • Decreased throwing speed or accuracy

  • Tenderness when pressing on the inner elbow

  • Tightness or weakness in the forearm

  • Occasionally, tingling into the ring or pinky finger

Why This Happens

The elbow is often not the primary problem. Pain usually develops when:

  • Shoulder or upper-back mobility is limited

  • Scapular (shoulder blade) control is poor

  • Core or hip strength is lacking

  • Throwing volume increases too quickly

  • Recovery time is inadequate

When these areas aren’t working efficiently, extra stress is dumped into the elbow.

Treatment Goals

✔ Reduce pain and irritation
✔ Restore elbow stability
✔ Improve shoulder and upper-back control
✔ Rebuild strength safely
✔ Return to throwing without pain

Rehab & Recovery Protocols

Phase 1: Calm the Elbow (Pain Control)

Goal: Reduce irritation and protect healing tissue

  • Temporarily reduce or stop throwing

  • Ice the inner elbow for 10–15 minutes after activity

  • Gentle range-of-motion exercises (no forcing)

  • Light soft-tissue massage to forearm muscles

Avoid: Throwing through pain or aggressive stretching early on

Phase 2: Restore Strength & Stability

Goal: Strengthen the muscles that protect the elbow

Forearm Exercises (2–3x/day)

  • Wrist flexion holds (palm up, light resistance)

  • Forearm pronation with light dumbbell or band

  • Grip strengthening (stress ball or towel squeeze)

Shoulder & Scapular Control

  • Resistance band rows

  • Shoulder blade squeezes

  • External rotation band exercises

  • Wall push-ups with shoulder blade control

Strong shoulders and shoulder blades take stress off the elbow.

Phase 3: Whole-Body Support

Goal: Improve force transfer so the elbow isn’t overloaded

  • Thoracic (upper-back) rotation mobility drills

  • Core stability exercises (planks, dead bugs)

  • Hip strength and balance work

  • Single-leg stability exercises

The throw starts from the ground up — not just the arm.

Phase 4: Return to Throwing

Goal: Gradual, controlled return without flare-ups

  • Begin with short throws at low intensity

  • Increase distance before increasing speed

  • Throw every other day initially

  • Stop immediately if elbow pain returns

  • Progress only when pain-free during and after throwing

When to Seek Further Care

  • Sharp pain or a sudden “pop”

  • Ongoing pain despite rest and rehab

  • Elbow instability or weakness

  • Numbness or tingling that worsens

  • Pain lasting longer than 6–8 weeks

Key Takeaway

Javelin thrower’s elbow is not just an elbow problem.
It’s a sign that the body needs better support, strength, and coordination throughout the throwing chain.

With the right rehab approach:
✅ Pain decreases
✅ Strength improves
✅ Performance returns
✅ Future injury risk drops