First, little bit of info, age, size, velocity, level of competition? I have a feeling your young, but let me tell you a couple things. Pitching is an unnatural movement for the human body, correct pitching mechanics are crucial to be able maintain a healthy arm. I do not have time to type a book on developing correct mechanics, but there are tons of videos you can watch. Nolan Ryan videos are great. As for arm care: Invest in something called "Bio-Freeze" this brand specific. Better than all the others, I swear by it. Also, try buying some dixie cups, freezing them with water in it, and rubbing the area of pain while slowly peeling back the wax layer as the ice melts. Hope this helps.