Pitching, body etc.

Question
Hello, I am fifteen years old and a starting pitcher for my community league baseball team. I just had my first baseball game yesterday and did very well and won. Now I'm wondering if you have any advice on my situation... We only had one practice before our first game, because our coaches were very busy with umpire clinics on the weekend so all our pitchers basically had no warm up since winter camp. We all did very good but now every muscle in my body is aching. All neck, shoulder back muscles and every muscle between my ribs are really sore. It would be great if you could recommend any routines or things I should do before our next game. And also would like information about icing your arm. (Whats best to use, how and when.) Thank you very much.

Answer
What your feeling is very normal for the day after you pitch. Pitching puts a lot of strain on the body, especially if it was your first outing.
My schedule goes something like this.
day 1- Pitch in the game. afterwards I bike for 10 minutes to start the recovery process. Then a light workout (legs, core (abs), and very light shoulder) After that I like to get in a cold Tub (60 degree water) for about 5 minutes or more. If that is not available then Ice your shoulder and/or elbow.
Day 2- Very little throwing (or none at all) 20 minute run or 45 minute bike.
Day 3- Throw off the mound (about 35-40 pitches). Running- 8-10 poles. Run from foul pole to foul pole along the outfield wall. Then some core, legs and some upper body workout.
day 4- Off the mound again (not mandatory) shorter more intense running- Half poles 10-12.
day 5- Play catch and run 8 120 ft. sprints.
day 6- Pitch and start all over again
What you should take from this is that you shouldn't throw excessively between outings but try and workout a little everyday so your body gets stronger for the next time you pitch.
You should Ice your arm after you throw for about 20 minutes. pay attention to how your arm feels. If its hurting then back off on the throwing, if it feels good DON'T OVERDO IT! Think Quality over Quantity.
I hope that helps and good luck!
Jon