As baseball season winds down, pitchers face an important decision: should they take a complete break (“shutdown”) or follow a gradual “de-load” period to protect their arm health and maintain performance? Research over the past decade has begun to reshape how coaches, players, and medical professionals approach this critical phase of recovery.
What Is a Shutdown?
A shutdown involves a total rest period of 2–3 months without throwing to allow the arm’s connective tissue — especially the ulnar collateral ligament (UCL), rotator cuff tendons, and labral structures — to recover from cumulative microtrauma. This complete rest approach is often used for younger pitchers or those experiencing overuse pain or mechanical breakdown. However, evidence suggests that complete shutdowns can lead to a loss of motor patterning (neuroplasticity), reduced tissue (muscle, tendon, and ligament )tolerance, and decreased neuromuscular coordination once throwing resumes. A study by Reinold et al. (2018) found that extended throwing breaks can cause “de-training” of shoulder stabilizers and rotator cuff weakness, increasing injury risk when players ramp up throwing again in the spring.
The Case for De-loading
De-loading is an active recovery phase of structured reduction in throwing intensity and volume rather than a complete stop. Typically, athletes throw lightly for 5–10 minutes, 2–3 days per week, at 50–60% of max effort (distances 60–90 feet), while maintaining a comprehensive arm care (strengthening the forearm, shoulder, and scapular stabilisers), mobility (ROM and flixiblity of lower extremility, hips, and shoulder), and a strength program (upper, lower body, and core).
According to research from the American Sports Medicine Institute (ASMI) and Dr. James Andrews, gradual throwing reduction preserves mechanics and promotes tissue adaptation rather than deconditioning. Many professional and collegiate pitching programs now favor this approach because it maintains movement efficiency and helps pitchers “feel” ready as they ramp back up in the winter and spring.
Benefits of a de-load phase include:
• Preserves mechanics and neuromuscular coordination
• Builds connective tissue resilience
• Reduces joint stiffness and “dead arm” syndrome
• Allows tendon and ligament recovery without loss of skill
• Prevents overuse injuries by controlling throwing stress
• Supports a smoother return-to-throwing ramp-up
(Fleisig et al., American Journal of Sports Medicine, 2020; Reinold et al., JOSPT, 2018)
General De-load Guidelines
Age Group Duration of Low-Stress Throwing
• 8–12 years 16 weeks
• 12–15 years 12–16 weeks
• 15–18 years 8–12 weeks
• 18–22 years 6–10 weeks
These timelines should be adjusted for each athlete based on innings pitched, physical maturity, rest between outings, and injury history. Pitchers developing new pitches or undergoing velocity training should delay pitch development until after the de-load phase.
Individualized Approach
De-loading programs should be tailored to the pitcher’s age, experience, and workload.
• Younger, less physically developed, mechanically inefficient (pitching) athletes typically need longer recovery.
• High-volume or year-round pitchers may require more structured off-season periods focusing on mobility, rotator cuff strength, and kinetic chain efficiency.
• The de-loading phase is also an ideal time to address mental fatigue, improve sleep, and develop better body awareness.
(Lyman et al., Am J Sports Med, 2002; Escamilla et al., Sports Health, 2017)
Mishock Physical Therapy Approach
At Mishock Physical Therapy & Associates, our sports performance team integrates evidence-based de-load and arm-care programs for pitchers at all levels. We use biomechanical analysis, strength profiling, and individualized throwing progressions to reduce injury risk and maximize performance longevity.
Our therapists emphasize a balance between active recovery, mobility, and controlled throwing, ensuring athletes build sustainable mechanics and avoid the overuse patterns that lead to shoulder and elbow injuries.
Whether you’re a Little Leaguer, high school prospect, or college pitcher, guided de-loading can make the difference between long-term arm health and another season on the sideline.
Takeaway
By combining science, movement, and individualized programming, pitchers can recover more effectively, maintain feel, and enter the next season stronger and healthier than ever.
Mishock Physical Therapy Can Help! Visit our website to read more physical therapy-related articles, learn more about our treatment philosophy, our physical therapy staff, and our 5 convenient locations in Gilbertsville*, Skippack, Boyertown, Phoenixville*, and Limerick* at www.mishockpt.com.
Dr. John R. Mishock, PT, DPT, DC, is one of only a few clinicians with doctorate-level degrees in both physical therapy and chiropractic in the state of Pennsylvania. He has also authored two books: “Fundamental Training Principles: Essential Knowledge for Building the Elite Athlete”, “The Rubber Arm: Using Science to Increase Pitch Control, Improve Velocity, and Prevent Elbow and Shoulder Injury”; both can be bought on Amazon or train2playsports.com. Dr. Mishock also teaches as adjective faculty at The University of Pittsburgh and Arcadia University Physical Therapy Programs.