Shoulder Pain Relief

Rediscover Life Without Shoulder Pain

Renowned as a marvel of human anatomy, the shoulder joint offers unparalleled mobility and flexibility, enabling us to perform a myriad of tasks, from reaching out for a book on the top shelf to throwing the perfect spiral with a football. Yet, this exceptional range of motion comes at a price. Over time, instability or impingement of the soft tissues or bony structures in your shoulder may cause discomfort and pain. This pain might be transient or persisting, may manifest only when you move, or may be a constant presence, prompting the need for professional intervention.

We're pleased to share that minor shoulder pain frequently shows a promising response to strategies such as physical therapy, the use of shoulder supports, upholding a healthy lifestyle, all of which can bring about substantial relief. Here at PhysioFit, we comprehend that each person's journey to a pain-free life is distinct. We're dedicated to delivering personalized, science-backed treatments with a fitness-centric approach to effectively ease your shoulder discomfort, helping you return to your everyday activities.

What You Should Know

The human body's most versatile joint, the shoulder, owes its expansive motion range to a quartet of muscles and their corresponding tendons, collectively known as the rotator cuff.

Intriguingly, shoulder pain may sometimes be a symptom of an issue originating from another part of the body, such as the neck or lungs. This phenomenon, known as referred pain, typically presents as a persistent ache that doesn't worsen with shoulder movement.

Shoulder discomfort or pain can result from inflammation, injury, or bone alterations surrounding the rotator cuff.

A proper diagnosis of a shoulder problem involves a thorough evaluation from a professional

Understanding the Common Causes of Shoulder Pain

The shoulder is a complex joint, and it's susceptible to a variety of injuries and conditions. Here are some of the most common causes of shoulder pain:

Dislocation: This happens when the top of your arm is pulled back excessively or rotated too far, causing it to pop out of its socket. Symptoms include pain, weakness, swelling, numbness, and bruising in the shoulder.

Separation: This injury affects the acromioclavicular (AC) joint, where the collarbone and shoulder blade meet. A hard blow or fall can tear the ligaments, leading to a visible bump on top of your shoulder due to a displaced collarbone.

Fracture: A fall or severe blow can result in a broken or cracked bone. The clavicle (collarbone) and humerus (upper arm bone) are most prone to fractures, leading to intense pain, bruising, and restricted movement.

Cartilage Tear: Repeated motion, a fall, or a significant force can damage the cartilage that cushions your shoulder joint. Symptoms include pain during overhead reach, shoulder weakness, and a sensation of catching, locking, or grinding.

Rotator Cuff Tear: The group of muscles and tendons comprising your rotator cuff secure your arm in place and enable overhead lifting. Overuse, falls, or natural aging can cause damage, leading to pain (particularly at night), reduced lifting ability, and a crackling sound during movement.

Frozen Shoulder: Characterized by restricted joint movement, this condition is caused by the build-up of abnormal tissue bands (adhesions) within the joint, often following pain or surgery-induced disuse.

Impingement: This occurs when the tendons of the rotator cuff are pinched between the shoulder bones, causing pain and swelling, particularly in individuals who frequently lift their arms overhead.

Bursitis: Overuse, repetitive motions, or an injury can inflame the bursa (a fluid-filled sac that cushions the joint), leading to pain, especially during shoulder movement.

Apart from these, other potential causes of shoulder pain include: Osteoarthritis, Rheumatoid arthritis, Heart attack, Bone Spurs, Referred pain, and Tendinitis.

Remember, if you resonate with any of the symptoms or conditions mentioned, we highly recommend making an appointment with us for a thorough evaluation and personalized treatment plan.

Preventive Measures for Shoulder Pain

The bright side of shoulder issues is that they can often be resolved without resorting to surgery. However, prevention is always better than cure, and here are some ways you can safeguard your shoulders.

Heed Your Body's Signals: Do not dismiss shoulder discomfort that follows any activity. If the pain is intense and persistent, consult your doctor. Remember, enduring unnecessary pain might only exacerbate the situation.

Maintain Overall Health: Stay in prime physical condition with regular exercise and a balanced diet. It's not just a ticket to overall wellness, but it also helps in warding off potential injuries.

Adopt Correct Exercise Habits: Ensure a proper warm-up before your workouts. Gradually ease into a sport or activity if you've been inactive for a while. Learn and adhere to the correct techniques of weight lifting, and avoid lifting beyond your capacity.

Stay Safe at Work: Be conscious of your shoulder health in your work environment -

  • Prioritize good posture, whether you're sitting or standing.

  • Follow safe lifting practices. Maintain a straight back and leverage your leg strength.

  • Every hour, take a few minutes to move around and stretch.

  • If your job involves a desk, ensure your workstation is ergonomically set up for comfortable computer use.

Avoid Overreaching: When you need to access high places, use a step stool. Arrange frequently used items within easy reach, in lower drawers or shelves.

Remember, caring for your shoulder health can keep you active and pain-free in the long run.

Common Symptoms of Shoulder Pain

Heat or a reddened appearance in your shoulder

Restricted arm mobility

Stiffness and reduced strength in your muscles

A sensation of clicking, popping, or grinding during arm movements

Discomfort in your neck, arm, or back

Remember, if you resonate with any of the symptoms or conditions mentioned, we highly recommend making an appointment with us for a thorough evaluation and personalized treatment plan.

Please Note: The information provided on our website is intended for general education and is not a substitute for professional medical advice. Each individual's situation and body is different. Therefore, what may work for one person may not work for another. We care about your well-being and advise you to reach out to us to discuss your specific needs before implementing any advice from our website.

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PhysioFIT Blog - Shoulder Pain For Weightlifters & Crossfitters

Understanding Anterior Shoulder Pain in Weightlifters and CrossFitters

March 26, 20252 min read

Anterior shoulder pain is a common complaint among weightlifters and CrossFit athletes, often attributed to a variety of factors. One prevalent issue underlying this pain is weakness in the shoulder external rotators. In fact, many athletes experiencing anterior shoulder discomfort tend to have external rotator strength in the lower 50% when compared to age-related norms. This weakness can lead to improper shoulder mechanics and increased stress on the anterior structures of the shoulder joint, particularly the labrum.

The Role of Shoulder External Rotators

The shoulder external rotators, primarily the infraspinatus and teres minor, play a crucial role in stabilizing the humeral head within the glenoid socket. When these muscles are weak, the humeral head can shift forward, leading to excessive stress on the anterior components of the shoulder. This stress is particularly problematic for the labrum, a cartilage structure that provides stability and cushioning within the shoulder joint.

Biceps Tendonitis: A Common Misdiagnosis

Due to the close proximity of the biceps tendon to the labrum, anterior shoulder pain is often misdiagnosed as biceps tendonitis. The long head of the biceps tendon attaches directly to the superior portion of the labrum, making it a common secondary source of pain. However, in many cases, the labrum itself is the primary pain generator, with biceps tendonitis being a secondary condition arising from underlying labral pathology.

Self-Assessment for Biceps Tendonitis

If you have been diagnosed with biceps tendonitis, there is a simple test you can try to help identify whether your pain is truly coming from the biceps tendon or if the underlying cause may be labral-related. Perform a very heavy bicep curl; if this movement does not exacerbate your pain, it is likely that the biceps tendon is not the primary issue. Instead, the labrum and poor shoulder mechanics may be the root cause of your discomfort.

Addressing the Root Cause

To effectively manage and prevent anterior shoulder pain, addressing the root cause—external rotator weakness—is crucial. Incorporating specific strengthening exercises such as:

External rotation with resistance bands

Face pulls to engage the rotator cuff and scapular stabilizers

Wall walks to emphasize rotator cuff and scap stabilizers

Isometric holds to improve endurance and stability

Additionally, focusing on better technique during overhead lifts, pressing movements, and Olympic lifts can help reduce strain on the anterior shoulder structures.

Conclusion

Anterior shoulder pain in weightlifters and CrossFit athletes is often linked to inadequate external rotator strength, among other factors, leading to poor joint positioning and stress on the labrum. While biceps tendonitis is frequently diagnosed, it may not always be the true cause of pain. By strengthening the external rotators and optimizing shoulder mechanics, athletes can mitigate pain and improve performance. If you’re dealing with persistent shoulder pain, consider assessing your external rotator strength and seeking guidance from the barbell rehab experts and performance therapists at PhysioFit for a tailored rehabilitation approach.

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