DD had the same problem a couple of years ago (a catcher). The ulnar collateral ligament was strained, which is the one that leads to Tommy John surgery. We were searching for answers all over the place like you are now. She got the best advice from a major league catcher: “When you finish your throw, always make sure your thumb is pointed at the ground.”
Everyone always wants to break down the throw with scapular pinch, elbow up, over the top of your head, blah blah blah. Those are good under the right circumstances, but something as simple as pointing your thumb at the ground when you finish was the one that solved the problem. It took DD about two weeks to develop the muscle memory to do it every time, and she hasn’t had so much as a hint of a problem with her elbow since.
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Wasserman plus THIS^^^^^^^^^^^^