Shoulder pain is one of the most common issues gym-goers face, particularly when performing exercises like bench presses, overhead lifts, and CrossFit movements. Whether you’re lifting heavy or going for high-rep endurance workouts, your shoulders take on a lot of strain. If left unaddressed, shoulder pain can worsen and even lead to more serious injuries. Fortunately, physical therapy can help alleviate and prevent shoulder pain, ensuring that you can keep training pain-free and at peak performance.
Common Causes of Shoulder Pain in the Gym
The shoulder joint is incredibly versatile but also highly susceptible to injury due to its wide range of motion and reliance on stabilizing muscles. Here are some common causes of gym shoulder pain:
1. Bench Press
The bench press is a staple exercise for building chest strength, but it can also put undue stress on the shoulders if performed incorrectly. Poor form, such as lowering the bar too far or flaring your elbows, can cause the shoulder joint to be placed in a vulnerable position. Over time, this can lead to shoulder impingement or even rotator cuff injuries.
2. Overhead Lifts (Shoulder Press, Snatch)
Overhead lifts, like the shoulder press or snatch, require a combination of strength and mobility. However, poor shoulder mobility or technique can cause excessive strain on the joint. If you’re lifting too much weight or using poor mechanics, it can lead to pain and inflammation in the shoulder.
3. CrossFit Movements (Kipping Pull-Ups, Overhead Squats)
CrossFit athletes often perform complex movements that require full shoulder engagement. Exercises like kipping pull-ups, overhead squats, and Olympic lifts can stress the shoulder joint. Improper technique or fatigue can easily lead to shoulder pain or even injury.
How Physical Therapy Can Help with Shoulder Pain
When it comes to shoulder pain physical therapy, the goal is to alleviate discomfort, restore mobility, and strengthen the muscles surrounding the shoulder joint to prevent future injury. Here’s how physical therapy can help:
1. Improve Shoulder Mobility
A lack of mobility in the shoulder joint is a common cause of shoulder pain during gym exercises. Physical therapy focuses on improving mobility through targeted stretches and mobility exercises. By increasing your shoulder’s range of motion, you can reduce the stress placed on the joint during workouts like overhead lifts and CrossFit movements.
Example: A gym-goer in South Bay experiencing shoulder stiffness during overhead presses may benefit from physical therapy focusing on thoracic spine mobility and shoulder joint flexibility.
2. Strengthen Stabilizing Muscles
The rotator cuff and surrounding muscles are essential for stabilizing the shoulder joint during exercises like bench presses and snatches. Physical therapists can design a program of strengthening exercises targeting these muscles to enhance shoulder stability and reduce pain.
Example: A CrossFit athlete in Torrance with recurring shoulder pain during kipping pull-ups might work with a physical therapist to strengthen their rotator cuff, reducing strain on the shoulder during high-intensity movements.
3. Correct Form and Technique
Poor technique is often the root cause of shoulder pain in the gym. Physical therapy helps identify and correct faulty movement patterns that could be causing your shoulder pain. Whether it’s adjusting your bench press form or improving your overhead lift technique, a physical therapist can help ensure that you’re moving correctly and safely.
Example: A weightlifter in Redondo Beach who experiences shoulder pain during snatches may learn proper shoulder positioning and technique adjustments through physical therapy, allowing them to lift pain-free.
4. Prevent Shoulder Injuries
Once the initial pain has been addressed, ongoing physical therapy can help prevent shoulder injuries in the gym. By maintaining good mobility, strength, and technique, you’ll be able to continue training at a high level without fear of injury.
Long-Term Shoulder Health
For gym-goers and CrossFit athletes in Hermosa Beach and Palos Verdes, maintaining shoulder health is critical to long-term success. Regular physical therapy can help you avoid the setbacks that come with shoulder pain and keep your body in top condition for the demands of your training.
Conclusion: Keep Your Shoulders Strong with Physical Therapy
Shoulder pain is a common but preventable issue for gym-goers and CrossFit athletes. With the right approach to physical therapy, you can alleviate pain, improve your shoulder’s strength and mobility, and prevent future injuries. Whether you’re lifting in South Bay, Redondo Beach, or Torrance, The Movement Schopp can help you stay strong and pain-free, ensuring your shoulders are ready for the challenges of your next workout.
