Common Causes of Shoulder Pain from Weights
Rotator cuff tendonitis
Weightlifting places extreme loads on the rotator cuff muscles and tendons. Over time, repetitive overhead activities can lead to tendonitis, calcification or even partial or full-thickness tears.
Generally, rotator cuff tendonitis causes pain in the front of the shoulder. The pain is more pronounced with specific exercises like incline bench press and military press. As the condition progresses, shoulder weakness and restricted range of motion can occur.
Acromioclavicular joint degeneration
The AC joint connects the shoulder blade (acromion) with the collarbone (clavicle). As we age, the AC joint can undergo degeneration. Heavy gym exercises increase the load on this joint, leading to inflammation and pain.
AC joint pain presents with localised pinpoint pain at the top of the shoulder. Heavy overhead shoulder exercises like incline bench press and dips often aggravate AC joint pain.
Distal Clavicular Osteolysis
Pain from distal clavicular osteolysis is similar to AC joint degeneration. Pain is localised to the top of the shoulder and worsens with heavy chest and shoulder exercises. The pain improves with rest but quickly re-flares when you return to heavy lifting.
Less Common Causes of Shoulder Pain from Weights
Labral tears
The labrum is a ring of cartilage that surrounds the socket joint (shoulder joint). Labral tears can occur from trauma, such as a fall, shoulder dislocation, or repetitive shoulder movements, such as lifting heavy weights. Tears can occur at the top, front, or back of the shoulder joint. Tears at the top of the shoulder are also called ‘SLAP’ tears.
Generally, labral tears produce pain, clicking and catching with shoulder movements. Sometimes, the shoulder can feel loose or slip out of place, causing sudden pain or a ‘dead arm’ sensation.
Frozen shoulder
Frozen shoulder, also called adhesive capsulitis, is caused by an inflamed joint capsule. It leads to pain and restriction in movement and generally affects people between 40 and 60 years of age. Causes of frozen shoulder include trauma or shoulder pain from other structures (tendonitis). However, most cases occur without a trigger or cause.
Shoulder Arthritis
Shoulder osteoarthritis is the wearing down of the cartilage in the shoulder socket joint. Its causes include ageing and previous trauma, dislocations, or fractures.
People usually report a gradual increase in shoulder pain and limited movement. Symptoms are generally slower in onset than those of a frozen shoulder.
Referred pain from the neck
Sometimes, cervical spine disc or joint degeneration can refer to the shoulder. Generally, this pain starts in the neck and can radiate into the shoulder blade (scapula) and the front or back of the shoulder.
Assessment of Shoulder Pain from Weightlifting
Imaging is often needed to confirm a diagnosis. An X-ray helps visualise the AC and socket joint, while an ultrasound or MRI scan demonstrates the tendons, cartilage, and capsule structure. Often, a combination of tests is required to make a definitive diagnosis.
Managing Shoulder Pain from Weightlifting
If shoulder pain arises, it’s essential to take action to prevent further injury. Here are effective management strategies:
Rest and Modify Workouts
Resting the shoulder or modifying workouts allows inflamed or strained tissue to heal. Avoid exercises that trigger pain, such as burdensome overhead or pressing movements. Substitute overhead exercises such as incline and military press with lateral raises, upright rows, and decline presses.
Apply Ice and Anti-Inflammatories
Ice can reduce inflammation and numb pain in the initial stages. Applying ice for 15-20 minutes post-workout or using nonsteroidal anti-inflammatory drugs (NSAIDs) can help manage shoulder pain from lifting weights.
Rehabilitation
Rehabilitation will focus on the following:
- Rotator cuff and scapular stabilisation exercises.
- Mobility work for the neck and mid-back
- Soft tissue work for the anterior chest
Gradual Return to Lifting
Once pain subsides, a gradual return to lifting with proper form is crucial. Start with lighter weights and lower volume, focusing on shoulder-friendly exercises like push-ups, rows, and cable.
Consider an ultrasound cortisone injection for persistent shoulder pain from weights.
Often, an ultrasound-guided cortisone injection can be helpful for persistent pain. Cortisone works well for rotator cuff tendonitis, rotator cuff calcification, frozen shoulder and AC or glenohumeral joint osteoarthritis. Moreover, hydrodistension is effective for frozen shoulder.
Other Commonly Asked Questions about Shoulder Pain from Weights:
Should you continue with exercises that are causing shoulder pain from weightlifting?
No. Consider using a less painful substitute if you develop pain with a chest or shoulder exercise.
For example, substitute a barbell bench press for a dumbbell bench press, dumbness squeeze press, or loaded push-up. Similarly, for a barbell military press, consider doing a barbell seated press with a neutral grip or upright rows. Finally, substitute a pull-up for a neutral grip lat or straight arm pulldown.
Final Word from Sportdoctorlondon about Shoulder Pain from Weights
Shoulder pain is common among weightlifters, often caused by overuse, poor form, or muscle imbalances. Possible causes include rotator cuff tendonitis, distal clavicular osteolysis, labral tears, shoulder arthritis and frozen shoulder. Rest and modify your routine to avoid further pain when pain arises, and consider consulting a sports medicine doctor.
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