Copyright Men's Journal
Shoulder injuries and pain can be a total buzzkill. Challenges in this part of the body negatively impact daily life, including simple tasks such as lifting packages, carrying groceries, and driving. Your workout routine can also suffer. What’s a gym-goer to do? Fear not, because we’ve learned everything there is to know about shoulder pain and how to safely train around it. First and foremost, it’s essential that a professional determines exactly what’s going on and whether there are any limitations you should be mindful of. Is this just soreness from working out, or is there something more serious going on? “The easiest ways to differentiate between normal soreness and an actual injury is to look for signs of bruising or swelling, pain that is sharp and localized, and a feeling of weakness and loss of function,” explains Dr. Joey Masri, doctor of physical therapy (DPT), certified strength and conditioning specialist (CSCS), orthopedic clinical specialist (OCS), and owner of Vice City Sports Medicine in Miami, Florida. Once you receive the green light from your physician to continue exercising, we have you covered with everything you can and can’t do at the gym with shoulder pain. Want the latest fitness advice and workouts to tackle any adventure? Sign up for our Blueprint newsletter. What to Know About Shoulder Pain and Injury There are several culprits behind shoulder pain, and they can be quite common among active individuals. “Shoulder pain in gym-goers is largely caused by three factors: poor technique, too much training volume too soon, and lack of a proper warm-up,” says Masri. “This can sometimes lead to injuries such as shoulder impingement or a rotator cuff tear.” Dr. Dustin DebRoy, chiropractor and manager, chiropractic education and relations at The Joint Chiropractic, agrees that poor load management can wreak havoc on your shoulders. In fact, most shoulder injuries result from not regulating the volume, intensity, and frequency of your workouts. “When that balance is off—such as when there is too much weight, too much volume, or too much intensity and not enough recovery time—the tissues around the shoulder cannot adapt properly,” DebRoy explains. “Over time, this mismatch leads to overuse injuries such as biceps tendinitis, rotator cuff strains or tears (especially of the supraspinatus), and labral irritation or tears.” While diagnoses may differ, the main cause is typically a result of inadequate recovery and poor load management. How to Know If Your Shoulder Pain Is Normal—and When to Stop Training Some post-workout soreness is entirely common—and depending on workout intensity, can last up to three days. Masri refers to it as a “normal training effect” that occurs from doing a new exercise or movement or revving up the intensity of your session. “Normal workout soreness, often called delayed onset muscle soreness (DOMS), is uncomfortable but typically improves with movement,” says DebRoy. “Once you warm up and get blood flowing, soreness should decrease, and you will often feel looser or even pain-free as you continue training.” If you hear popping or clicking noises in your joints, it’s safe to assume they’re harmless, so long as they’re not combined with swelling or pain. “If movement feels smooth and strong, it is typically safe to continue training,” DebRoy points out. There are, however, certain red flags that signal you should stop exercising and rest or seek medical attention. These include bruising, swelling, a noticeably compromised muscle or joint, and/or debilitating pain. Injury-related pain will feel sharp and consistent while performing the same portion of a movement. One example DebRoy provides is a lateral raise. “The first and last third of the lift might feel fine, but the middle range could cause sharp, pinpoint pain that limits your ability to complete the motion,” DebRoy explains, adding, “Injury pain may also persist at rest or worsen with certain movements, while normal soreness is usually dull, affects the entire muscle group, and gradually subsides within a few days. Pain that does not improve or gets worse despite gentle activity is a strong indicator of injury rather than normal soreness.” How to Safely Train Around Shoulder Pain Once you’re ready to safely train around shoulder pain, we have just the right moves and tips to follow. Each journey can vary greatly based on the individual’s cause or underlying shoulder issue. “The key is to move through pain-free ranges of motion and emphasize form, control, and gradual loading,” DebRoy tells us. “If a movement consistently causes discomfort despite good technique and moderate weight, it is better to modify or replace it than to force it.” According to the experts, these shoulder exercises are considered generally safe: Dumbbell or neutral-grip pressing Pushups with a shoulder-grip width Wall angels Cable face pulls Masri also recommends a few tips to be mindful of when working out: Set your shoulder blades back and down. The reason for this is that your shoulder blades serve as the main support for pressing motions. Without them, your shoulder joint takes the brunt of the workload. Keep both elbows tucked in, between 30 to 45 degrees. This helps distribute the load between the triceps, pecs, and shoulders during a chest press. Prioritize controlled movement and full range of motion with each rep. This strategy helps build muscle and preserve shoulder health over the long run. Certain lifts should be avoided completely while you heal, as they can aggravate your shoulders. These include: Lateral raises Upright rows Overhead barbell presses Barbell bench presses—specifically wide-grip As with any injury, it’s important to limit your movements to those that feel comfortable and smooth. Don’t overdo it. When your pain fully dissipates, take time reintroducing movements that could potentially aggravate your shoulders.
