Shoulder Pain? A Guide to Recovery and Getting Back to Training
Disclaimer: This is general information, not medical advice. Consult a physiotherapist or doctor before starting any rehab programme.
The Most Frustrating Joint in Your Body
Shoulders are complicated. They have the greatest range of motion of any joint, which makes them incredibly useful and incredibly vulnerable. If yours is hurting, you’re probably finding that it affects almost everything — pressing, pulling, even carrying shopping bags.
Let’s work through what might be going on and how to train around it.
Common Causes of Shoulder Pain
- Rotator cuff strain — the most common culprit, especially in lifters. The small stabilising muscles get overworked or pinched.
- Impingement — the rotator cuff tendons get compressed when you raise your arm, causing a painful arc of movement (usually between 60-120 degrees).
- AC joint issues — pain right on top of the shoulder, often from heavy bench pressing or dips.
- Bursitis — inflammation of the bursa (fluid-filled sac) that cushions the joint. Feels like a deep, achy pain.
Rehab Exercises That Help
Band External Rotations
Hold a resistance band at elbow height with your elbow tucked to your side at 90 degrees. Rotate your forearm outward, keeping your elbow pinned. 3 sets of 15. This strengthens the infraspinatus and teres minor — the two rotator cuff muscles most people neglect.
Face Pulls
Using a cable or band at face height, pull toward your face with elbows high, squeezing your rear delts and external rotators at the end. 3 sets of 15-20. Light weight, high reps, perfect form.
Wall Slides
Stand with your back against a wall, arms in a “goalpost” position. Slowly slide your arms up and down the wall, keeping your wrists and elbows in contact with it. This improves scapular movement and overhead mobility. 2 sets of 10.
Scapular Retractions
Hang from a pull-up bar (or use a cable machine) and squeeze your shoulder blades together without bending your elbows. This teaches your scapulae to move properly, which takes pressure off the rotator cuff. 3 sets of 10.
Exercise Modifications
You don’t have to stop training upper body entirely. Here’s how to modify the main lifts:
| Instead of… | Try… |
|---|---|
| Overhead press | Landmine press (angled path reduces impingement) |
| Flat bench press | Floor press (limits ROM, protects the shoulder) |
| Wide-grip bench | Close-grip or neutral-grip dumbbell press |
| Upright rows | Lateral raises with thumbs slightly up |
| Dips | Push-ups with controlled depth |
The pattern: reduce the range of motion at the shoulder, avoid positions where the joint is most vulnerable (arm behind the body or directly overhead under load), and use neutral grips where possible.
Let the App Do the Thinking
PT Tracker’s exercise swap feature suggests shoulder-friendly alternatives automatically when you flag a shoulder issue. Instead of working out which exercises to avoid, the AI coach adjusts your programme so you can keep training everything else while your shoulder recovers.
When to Get It Checked
If your shoulder pain came on suddenly during a lift, you can’t raise your arm above shoulder height, or you have weakness when rotating your arm outward, see a physiotherapist. These could indicate a tear rather than a strain, and the rehab approach is different.
Most shoulder pain responds well to the right rehab work. It just takes consistency — and the patience to go light when your ego wants to go heavy.
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