In simple terms, the shoulder may not currently have the capacity to handle what you are asking it to do.
At our Marrickville physio clinic, we regularly see shoulder pain in active adults, gym-goers, overhead athletes and office workers across the Inner West. One of the more common patterns is not that the shoulder is incapable of loading. It is that it has become underprepared for the loading being asked of it.
Why strength matters
The shoulder relies heavily on muscular control. Unlike the hip, which has a deep socket and a lot of passive stability, the shoulder depends far more on the surrounding muscles to centre and control the joint.
These include:
- the rotator cuff
- the scapular muscles
- the deltoid
- the trunk and upper back muscles
If those structures are not strong enough, not well conditioned enough, or not handling load well, the shoulder can become irritable.
It is not always just weakness
That said, shoulder pain is not solved by randomly strengthening everything. It is usually a combination of factors such as:
- reduced strength
- poor tolerance to certain ranges
- sudden increase in training or workload
- loss of conditioning after time off
- poor exposure to overhead positions
Common examples
Some common scenarios include:
- a gym-goer who ramps up overhead pressing too quickly
- a parent repeatedly lifting a child after not doing much upper body training
- someone returning to tennis after months off
- an office worker with a deconditioned upper back and poor tolerance to sustained postures
In each case, the problem is not necessarily that the shoulder should not be loaded. It may be that it needs to be loaded more appropriately.
What rehab often involves
Good shoulder rehab usually includes a combination of:
- rotator cuff strengthening
- scapular control work
- graduated return to painful or demanding movements
- review of training load or work demands
- upper back and trunk contribution where needed
Importantly, avoiding all painful movement is usually not the long-term answer. The goal is generally to reload the shoulder in a sensible, progressive way.
Should you worry about scans?
Sometimes imaging is useful. But shoulder scans also often show age-related findings that are not necessarily the reason for pain. A scan result should be interpreted alongside your symptoms and physical assessment, not in isolation.
The key point
So, are we just not strong enough? Sometimes, partly yes. Not because the shoulder is weak in a simplistic sense, but because it may lack the specific strength and capacity needed for the tasks being asked of it.
If your shoulder keeps getting sore with gym work, sport, lifting, or day to day use, it is worth looking at whether the issue is less about damage and more about whether the shoulder is adequately prepared for that load.
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Sports Injuries |
Neck Pain |
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