Say Goodbye to Shoulder Pain from Lifting: Simple Fixes

You may have experienced shoulder pain at some point. Shoulder pain may be a real blocker from you reaching your fitness goals. Fear not! Some steps can help you alleviate the pain and get back to lifting.

Identify the cause of your shoulder pain. Common culprits include poor form, overuse, and muscle imbalances. Once you know what’s causing the discomfort, you can take steps to address it.

This might involve adjusting your form, reducing your weight, or incorporating exercises targeting specific muscles.

When addressing the root cause of your pain, you can use several other strategies to alleviate shoulder pain. Keep reading to see what they are!

Shoulder Pain from Lifting: the Cause & the Symptoms

Various factors can cause shoulder pain from lifting. This includes poor posture, overuse, and improper technique. Poor posture can cause your shoulders to round forward, putting unnecessary strain on your rotator cuff muscles.

Overuse can lead to inflammation of the tendons and muscles in your shoulder, causing pain and discomfort. Improper technique, such as lifting too much weight or using improper form, can cause shoulder pain.

Symptoms of shoulder pain from lifting can vary. Still, typical indicators include pain or discomfort in the shoulder joint, stiffness or limited range of motion, and a clicking or popping sensation when moving the shoulder.

Rest your shoulder and avoid lifting until the pain subsides. Continuing to lift with shoulder pain can lead to further injury and prolong recovery time.

In addition to rest, there are several steps you can take to alleviate shoulder pain from lifting. These include using proper technique and form during lifting, incorporating shoulder-strengthening exercises into your workout routine, and using ice or heat therapy to reduce inflammation and promote healing.

Preventing Shoulder Pain from Lifting

Neither of us wants to have our shoulders in pain. How are we supposed to avoid it? Refer to the following points to make sure that your shoulders are pain-free!

Proper Lifting Techniques

Maintaining proper lifting technique is essential to prevent shoulder pain from lifting. Before lifting, stand with your feet shoulder-width apart, and keep your back straight to give you perfect balance.

When lifting weights, use your legs and hips to lift the weight, not your shoulders. Ensure your elbows are close to the body, and avoid lifting weights above your head.

Warm-Up and Stretching Exercises

Before lifting weights, it’s crucial to warm up and stretch your shoulders. Begin with a few minutes of light cardio to get your blood flowing. Then, perform shoulder stretches such as arm circles, shoulder rolls, and doorway stretches. These exercises will help increase flexibility and reduce the risk of injury.

Gradual Progression

When starting a weightlifting routine, it’s essential to start slowly and gradually increase the weight. Don’t try lifting too much weight too soon or risk injuring your shoulders.

Increase the weight by no more than five to ten percent each week, and listen to your body. Reduce the weight or take a break if you feel pain or discomfort.


Rest Days

Rest days are just as crucial as lifting days for your fitness growth. Your muscles need recovery and regrowth after a workout. Avoid lifting weights every day, and give your shoulders time to rest. You should take some rest for at least one or two days weekly, to stretch and recover.

Treating Shoulder Pain from Lifting

If you’re experiencing shoulder pain from lifting, many methods can help you alleviate it. Here are a few options:

R.I.C.E Method

The R.I.C.E method is a standard treatment for injuries and can be used for shoulder pain caused by lifting. R.I.C.E represents Rest, Ice, Compression, and Elevation. You should rest your shoulder and avoid any activities that may cause pain.

Apply ice to the affected area for as long as twenty minutes several times daily. A compression bandage can reduce swelling and help reduce inflammation.

Over-the-Counter Pain Relievers

Ibuprofen or acetaminophen can decrease pain and inflammation caused by shoulder pain from lifting. Just make sure to abide by the proper dosage. If unsure, consult with your doctor.

Physical Therapy

Physical therapy can help you recover from shoulder pain caused by lifting. Consulting a physician can help you determine the cause of your pain. After doing so, they can develop a customized treatment plan. They may use techniques like massage, stretching, or strengthening exercises to help you recover.

Rehabilitation Exercises

Rehabilitation exercises can help recover the strength and flexibility in your shoulder after experiencing pain from lifting. These exercises may include shoulder rotations, wall push-ups, and resistance band exercises. Remember to always seek professional advice before starting any new exercise routine during your rehabilitation process.

When to Seek Medical Attention

If you feel shoulder strain during or after lifting, paying attention to your body and taking appropriate action is essential.

While some soreness and discomfort are expected, there are sure signs that indicate you should seek medical attention:

  • Severe pain: If you experience sharp, intense pain that doesn’t get better, it could be a sign of a severe injury. Stop lifting immediately and seek medical attention.
  • Limited range of motion: If you can’t move your shoulder as freely as usual or if you experience stiffness or a “locking” sensation, this could be a clear sign of rotator cuff tear or other injuries.
  • Swelling or bruising: If you identify swelling or bruising around your shoulder joint, it could indicate a more severe injury requiring medical attention.

Experience any of these? See a doctor or physical therapist ASAP. Don’t delay treatment; it can lead to further damage and a longer recovery time. Don’t try to “tough it out” or push through the pain, as this can worsen the injury.

Final Thoughts

Shoulder pain from lifting can be a common issue for weightlifters. However, you can prevent and alleviate this pain with proper form, technique, and exercises. You must always warm up before lifting and stretch afterward to prevent injury.

Incorporating rotator cuff exercises, scapular stabilization exercises, and shoulder mobility exercises can help strengthen the muscles on the shoulder joint and improve flexibility.

If you experience persistent shoulder pain, seek medical attention to prevent further injury. With these tips and techniques, you can continue to lift safely and effectively without experiencing shoulder pain.

Frequently Asked Questions

How can I prevent shoulder pain while lifting?

Warm up properly before your workout to prevent shoulder pain while lifting, and use proper form during exercises.

Strengthening the muscles around your shoulder joint can also help prevent pain. Additionally, avoid lifting weights that are too heavy for you and gradually increase the weight you lift over time.

What exercises should I avoid if I have shoulder pain?

If you experience shoulder pain, you should avoid exercises that stress your shoulder joints, such as overhead presses, pull-ups, and bench presses. Instead, focus on exercises that strengthen the muscles around your shoulder joint, such as rows, lateral raises, and face pulls.

How can I relieve shoulder pain from lifting?

You can apply ice to the affected area and take over-the-counter pain relievers to relieve shoulder pain from lifting.

Resting and avoiding activities that aggravate your shoulder can also help. If your pain persists, consider seeing a doctor or physical therapist for further treatment.

Should I continue lifting weights if I have shoulder pain?

If you have shoulder pain, listening to your body and avoiding activities that cause pain is essential.

Continuing to lift weights with shoulder pain can lead to further injury and delay your recovery. Instead, take a break from lifting weights until your shoulder has fully healed, and slowly reintroduce exercises as your pain subsides.

How long does it take to recover from shoulder pain caused by lifting?

The length of time it takes to recover from shoulder pain caused by lifting can vary depending on the severity of your injury.

In general, minor injuries can take a few weeks to heal, while more severe injuries can take several months. It’s important to follow your doctor’s or physical therapist’s recommendations for recovery to ensure a complete and timely recovery.

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