Shoulder pain can be a real game-changer—whether you're lifting weights, playing sports, or just reaching for a cup of coffee. A common cause of shoulder pain is impingement. In fact, shoulder impingement accounts for 44-65% of all shoulder pain complaints. But what is it, and how can you fix it?
What Is Shoulder Impingement?
Shoulder impingement occurs when the tendons or bursa (the fluid-filled sac that helps reduce friction) in your shoulder get compressed during movement. Think of your shoulder as a complex network of bones, tendons, and muscles. When that network isn’t functioning properly—often due to poor posture, overuse, or weak stabilizing muscles—things start rubbing together in ways they shouldn’t. This friction causes inflammation, pain, and eventually, a loss of mobility.
Typical symptoms of shoulder impingement include:
Sharp pain when reaching overhead
Difficulty sleeping on the affected side
Weakness in the shoulder or arm
If these sound familiar, you might be dealing with impingement.
Why Does It Happen?
Several factors can lead to shoulder impingement. Poor posture, such as slouching or rounded shoulders, narrows the space in your shoulder joint. Weak or imbalanced muscles surrounding the shoulder blade (scapula) contribute to improper movement patterns, putting even more stress on the rotator cuff tendons. Add repetitive overhead activities—think swimming, golf, or weightlifting—and you're at an even greater risk.
Another common culprit is poor shoulder stability. If your shoulder muscles aren’t keeping your joint in the right position, things will start to pinch when you move. This is where addressing the root cause is crucial. Simply masking the pain won’t do much good in the long run.
How to Fix It
Improve Shoulder Blade Control-The key to preventing and recovering from shoulder impingement is regaining control over your shoulder blade. Exercises that focus on scapular stabilization—such as rows, serratus punches, and wall slides—are excellent for improving this control.
Work on Shoulder Mobility-Mobility matters. Tightness in your chest, shoulders, and even your upper back can limit your range of motion and contribute to impingement. Target stretches for the pecs, lats, and thoracic spine can free up that movement.
Strengthen the Rotator Cuff-A strong rotator cuff is essential for stabilizing the shoulder joint and preventing impingement. Focus on exercises that engage the external rotators, such as banded external rotations or dumbbell side-lying rotations.
Address Hip and Core Stability-Shoulder pain might feel local, but the real problem often begins elsewhere. Poor core and hip stability can throw off your entire posture, leading to compensations at the shoulder joint. Incorporating exercises like the DNS 5-month rolling pattern or the PRI 90/90 hip lift can restore the balance between your hips, core, and shoulders.
When to See a Chiropractor
If you’ve been struggling with shoulder impingement for a while and it's not improving with basic exercises, it may be time to consult a rehab professional. We often find that the shoulder is merely the victim of poor movement patterns originating elsewhere in the body. Fixing the root cause is critical to long-term recovery. A comprehensive approach, including assessments and exercises, can help get you back to pain-free movement faster.
Wrapping It Up
Shoulder impingement is common, but it doesn’t have to be a career or workout killer. By improving mobility, strength, and control, you can not only prevent impingement but also future-proof your shoulder against injury. Remember—pain is just the symptom. The real work lies in addressing what’s causing it!
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