Over Striding: The Silent Killer of Pitching Arms

One of the most common mechanical breakdowns in pitching is over striding. This happens when a pitcher lands on the heel of the front foot instead of landing on the mid foot.   While it may not look like a big deal, this one movement sets off a chain reaction through the entire body that can put the elbow—and specifically the Ulnar Collateral Ligament (UCL)—at serious risk.

 

What Happens When You Over Stride

When the front heel strikes first, the ankle naturally falls into plantar flexion (toes pointing downward). That position shortens the tissues of the foot and calf, tightening the plantar fascia and calf muscles. Since the calf (gastrocnemius) attaches above the knee and blends with the hamstring fascia, that tension climbs up the back of the leg, pulling through the hamstrings and into the hip.

As a result, the knee extends too early in the delivery. When the hips start to rotate toward the target, the femur externally rotates, and the knee may hyperextend, creating even more stress on the hamstrings.

 

How the Chain Reaction Travels Up the Body

It doesn’t stop there. As the pitcher bends forward at the hips, the glutes lengthen and transfer tension through their fascia into the lower back and up into the latissimus dorsi (lats).

During the acceleration and deceleration phases of throwing, the scapula (shoulder blade) protracts, pulling even more on the lats. Then, as the arm moves from ball release into follow-through, the back of the shoulder girdle lengthens under stress while the arm moves into internal rotation.

At this point, the soft tissues of the shoulder and arm are doing double duty—stabilizing the joints while also slowing down the throwing motion.

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    Why This Increases UCL Stress

    If a pitcher throws high-stress pitches like a screwball, splitter, or hard change-up, the extra internal rotation and pronation amplify the tension on the posterior shoulder and especially the elbow.

    As the fascial system tightens from the ground up, joint compression increases, which reduces the joints’ ability to glide smoothly. That loads the UCL eccentrically while it’s also forced into pronation. Over time, that combination wears down the ligament.

    Research shows nearly 70% of pitchers lack at least 30° of internal hip rotation on the front side. If a pitcher has both limited hip mobility and an over stride, the chain reaction we just outlined is amplified—and so is the risk to the UCL.  Additionally, research shows optimal stride length between 85 to 88% of height. I have seen players with good mobility be able to attain 92% of their height and still be able to get their chest over the lead leg.

    Other mechanics that pile extra stress onto the elbow include:

    • Drifting off the mound
    • Late hand separation
    • The arm lagging behind the body
    • Throwing uphill (excessive front-side tilt)

    Tightness in the thoracic spine, subtalar joint, or midfoot can magnify these issues even further.

    Correcting Over Striding and Protecting the Arm

    The good news: over striding is fixable. Here are a few strategies coaches and pitchers can use:

    1. Check stride length. A stride that’s too long often forces heel-first contact. Working toward a stride length that allows the front foot to land slightly closed and firm will help the ankle, knee, and hip sequence more naturally.
    2. Train hip mobility. Improving internal rotation on the front leg can drastically reduce stress on the elbow. Simple mobility drills, targeted stretches, and strength training for the hip complex go a long way.
    3. Drill timing. Many over striders also have late hand separation. Breaking the hands earlier and syncing the throwing arm with the stride can clean up downstream issues.
    4. Video feedback. A slow-motion review of bullpen sessions is one of the fastest ways for pitchers to see if they’re over striding. Often, awareness alone is the first step to change.
    5. Strengthen the decelerators. Building strength in the posterior chain (glutes, hamstrings, lats, and scapular stabilizers) ensures the body can handle the forces of deceleration without dumping stress onto the elbow.

    The Takeaway

    Over striding may look small, but it sets off a full-body chain reaction that starts at the foot and ends at the elbow. Combine that with limited hip mobility or other mechanical flaws, and you’ve got a recipe for UCL breakdown.

    The key for pitchers is simple: clean mechanics, hip mobility, and a stride that works with the body instead of against it. By addressing over striding early, coaches and athletes can take a huge step toward protecting arms and extending careers.

    For more corrective strategies, please check out my course, Saving The Athletic Elbow.  Also referred to our developing and growing exercise library channel on YouTube.

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