Pitcherman95,
This depends on how biologically old you are? Are you an advanced, equated or delayed maturer? The growth plates in the elbow solidify at biologically aged 16 with equated maturers. Where was the pain exactly? Was it at the outside, inside or back of your elbow? Did you diagnose what mechanic caused the problem or if it was a fitness related problem? It sounds like to me either way that you supinate a percentage of your pitches or all of them? You should pronate all of them even your curve for proper elbow health
This is a good sign, now to keep this same problem from happening again you must mitigate the mechanical and fitness problem that got you where you ended up.
Throwing from the field is a totally different mechanic where your arm arrives at the correct timing and is usually not maximal so go for it and make sure your elbow pops up at finish and you rotate 180 degrees with all throws and remember you have atrophied for a month and have lost all the fitness you had previously, take it slow and easy the first week and increase effort the next. You need to be on an interval training program that is “sport specific” that actually works out your forearms back and forth using pronation and supination to strengthen them, here is what I have my clients do.
Light throwing with progressive increases is OK. Long toss does not strengthen you! You can not cause hypertrophy with a 5 oz. object! Long toss is good for increasing your neural response mechanism when you are ready to compete maximally, it only makes you attain higher velocity, start that 6 weeks before competitions or do all of you ballistic underload training off a mound instead, it is much better to attain the ballistic portion of your daily work out from the mound, it’s just not as fun.
You need to go into training regression for 5 straight months, this means no competitions, show cases, camps or tryouts or games unless you do not stop the training to do so even on game day because you are to exhausted to do so. Rest = atrophy!!
