Whether your shoulder hurts during bench press, overhead press, pull-ups or lateral raises, understanding why it's happening is the first step towards recovery. In many cases, continuing to train with appropriate modifications is not only possible, but beneficial.
At The Addison Physiotherapy, we regularly help lifters of all levels recover from shoulder pain without losing their progress. Our focus is on identifying the source of your symptoms, modifying aggravating exercises and helping you return to lifting stronger than before.
Key Takeaways
- Gym shoulder pain is usually caused by overload rather than a major injury.
- Rotator cuff tendinopathy, shoulder bursitis and AC joint irritation are common causes.
- Most people don't need to stop training completely.
- Exercise modifications are often more effective than prolonged rest.
- Progressive strengthening reduces the risk of future flare-ups.
What causes gym shoulder pain?
The shoulder is one of the most mobile joints in the body, allowing a wide range of movement but also relying heavily on muscles and tendons for stability.
Gym shoulder pain often develops when training demands exceed what the shoulder can currently tolerate.
Common causes include:
- Increasing training loads too quickly
- Poor lifting technique
- Excessive training volume
- Inadequate recovery
- Rotator cuff weakness
- Poor shoulder blade control
- Returning to lifting after time off
Certain exercises place greater stress on the shoulder, particularly when performed with poor control or excessive weight.
What are the symptoms of gym shoulder pain?
People commonly experience:
- Pain during bench press
- Pain with overhead press
- Pain during lateral raises
- Pain performing dips
- Weakness during pressing movements
- Pain after training
- Difficulty sleeping on the affected shoulder
The exact location of your pain often helps determine which structure is involved.
When should I see a physiotherapist?
It's worth booking an assessment if:
- Shoulder pain lasts longer than one to two weeks.
- You're modifying every workout because of pain.
- Your lifting strength is decreasing.
- Pain is affecting your everyday activities.
- Symptoms continue to worsen despite reducing your training.
Addressing shoulder pain early usually allows you to continue training while preventing a more significant injury.
Do I need imaging?
Usually, no.
Most gym-related shoulder injuries can be diagnosed through a detailed physiotherapy assessment.
Imaging may be recommended if:
- There has been a traumatic injury.
- Significant weakness is present.
- Symptoms fail to improve despite rehabilitation.
- A large tendon tear or another serious injury is suspected.
Scans are only one piece of the puzzle and should always be interpreted alongside your symptoms and physical examination.
How is gym shoulder pain treated?
Treatment focuses on identifying why your shoulder has become overloaded and improving its ability to tolerate lifting.
Treatment usually includes:
Education
Understanding which exercises are contributing to your symptoms and why.
Exercise Modification
Adjusting your training program so you can continue exercising without unnecessarily aggravating your shoulder.
Progressive Strengthening
Strengthening the rotator cuff, shoulder blade muscles and surrounding structures to improve shoulder stability and resilience.
Return to Full Training
Gradually increasing lifting loads while ensuring the shoulder continues to tolerate training.
The aim is not simply to reduce pain but to improve your shoulder's capacity so you can continue progressing in the gym.
Can I keep training?
In most cases, yes.
Completely stopping the gym is rarely necessary. Instead, your physiotherapist may recommend temporary modifications such as:
- Reducing bench press depth
- Using dumbbells instead of a barbell
- Lowering overhead pressing loads
- Replacing painful exercises with suitable alternatives
- Reducing overall training volume
As your shoulder improves, these exercises can usually be progressed back to normal.
How long does recovery take?
Recovery depends on the underlying condition and how consistently rehabilitation is completed.
