Shoulder Pain from Training? Here’s What’s Really Going On (and How to Fix It)
If you’ve spent any time in the gym or on the field, you’ve probably felt it — that dull ache or pinching sensation deep in your shoulder when pressing, reaching overhead, or sleeping on your side. It’s one of the most common issues I see in active adults and athletes, and it often comes down to a condition called shoulder impingement.
What Shoulder Impingement Really Is
Shoulder impingement occurs when the rotator cuff tendons or bursa (a small fluid-filled sac) get compressed between the upper arm bone (humerus) and part of the shoulder blade (acromion).
Over time, this irritation can cause pain, inflammation, and even weakness — making simple movements like reaching into the back seat or lifting a dumbbell uncomfortable.
Research from Michener et al. (JOSPT, 2003) shows that shoulder impingement is often a movement coordination problem, not just an inflammation problem. Limited shoulder blade upward rotation, tight pecs, and weak rotator cuff muscles all play a role in creating the pinch.
Common Triggers in the Gym
Poor pressing form — elbows flared too far out during bench or shoulder press
Overuse — too many push movements, not enough pulling
Limited thoracic mobility — tight upper back limiting shoulder motion
Neglected rotator cuff work — strong big movers, weak stabilizers
How to Combat It at Home (and in the Gym)
Shoulder Blade Control — “Scap Push-Ups”
In a push-up position, keep arms straight and let your shoulder blades glide together and apart slowly.
2–3 sets of 10–15 reps.
Sleeper Stretch (for internal rotation)
Lie on your side, shoulder and elbow at 90°. Gently push your forearm toward the table or floor until you feel a mild stretch in the back of the shoulder.
2 sets of 30-second holds.
Band External Rotations
Attach a resistance band at elbow height. Keep your elbow at your side, rotate your hand outward slowly.
3 sets of 12–15 reps.
Wall Angels
Stand with your back and arms against a wall, slowly raise your arms overhead while keeping ribs down.
2–3 sets of 10 reps daily.
Balance Your Workouts:
For every push movement (bench, shoulder press, dips), add at least one pull (rows, pull-aparts, face pulls). This restores balance between the front and back of your shoulders — something research consistently shows helps reduce injury risk (Escamilla et al., Sports Health, 2009).
The Research in Plain Terms
A review in the British Journal of Sports Medicine (2017) found that specific exercise therapy — focused on rotator cuff and scapular strengthening — significantly reduces pain and improves function in people with shoulder impingement. It’s less about stopping movement and more about retraining how the shoulder moves under load.
The Takeaway
If your shoulder pain lingers longer than a week or starts interfering with your lifts, don’t ignore it — but you don’t necessarily need to stop training either. Adjust your volume, fix your mechanics, and give your stabilizers some love.
Most importantly, listen to your body: discomfort that improves with movement is fine; pain that worsens under load is your cue to back off.
Pain-free training isn’t about doing less — it’s about doing things smarter.
