You’re in the middle of a lift, everything feels solid—until that familiar pinch in your shoulder flares up again. It’s not enough to stop you, but it’s always there, holding you back from hitting your full potential.
Shoulder impingement is one of the most common injuries among weightlifters, especially those pushing for heavier loads or higher reps. Overhead movements, poor mobility, and muscular imbalances can all contribute to that nagging pain that just won’t go away.
Ignoring it isn’t a solution—because what starts as a small irritation can easily evolve into something that sidelines you for weeks.
That’s where targeted physiotherapy makes all the difference. With the right guidance, you can not only relieve the pain but fix the root cause, improve your form, and build long-term shoulder resilience.
Common causes of shoulder impingement in weightlifters
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Improper overhead lifting mechanics
Faulty movement patterns during overhead exercises like the overhead press, snatch, and clean and jerk are primary culprits. This can include excessive internal rotation of the shoulder, shrugging the shoulders, or a lack of scapular control.
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Muscle imbalances
A common scenario is overdominant deltoid and upper trapezius muscles, coupled with weak rotator cuff muscles and scapular stabilisers (such as the serratus anterior and lower trapezius). This imbalance disrupts the normal rhythm of shoulder movement, leading to impingement.
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Lack of shoulder mobility
Limited thoracic spine (upper back) mobility can force the shoulder joint to compensate, leading to altered mechanics and increased stress. Similarly, restricted internal and external rotation of the shoulder can contribute to the problem.
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Overtraining and inadequate recovery
Pushing for progressive overload without sufficient rest and recovery can lead to chronic inflammation and micro-trauma in the shoulder tendons, making them more susceptible to impingement.
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Poor posture
A forward-head and rounded-shoulders posture, common in today’s digital age, can decrease the subacromial space, predisposing individuals to impingement.
Physiotherapy for shoulder impingement in weightlifters
Phase 1: Pain and inflammation control
- The initial focus is on reducing pain and inflammation, allowing the irritated tissues to heal.
- Avoid all aggravating exercises, especially overhead movements and heavy pressing. This doesn’t mean complete immobilisation. Gentle, pain-free range-of-motion exercises are encouraged.
- Soft tissue massage, joint mobilisation, and spinal manipulation can help reduce muscle tension and increase mobility in the shoulder, upper back, and neck.
Phase 2: Restoring mobility and flexibility
- Once the initial pain has subsided, the focus shifts to restoring normal shoulder mobility and flexibility.
- Pendulum exercises and doorway chest stretches help increase your shoulder and chest range of motion.
- Exercises and techniques are designed to correct imbalances and enhance the way your shoulder and upper back muscles function together.
Phase 3: Strengthening and motor control
- This is the most crucial phase for long-term recovery and prevention. The goal is to strengthen the rotator cuff and scapular stabilising muscles to improve shoulder stability and control.
- Exercises such as external rotation with a resistance band or a light dumbbell help strengthen the muscles that stabilise your shoulder.
- Shoulder blade exercises, such as wall crawls, help control mobility of the shoulder blade, which is essential for healthy shoulder function.
Phase 4: Return to weightlifting
- The goal is to safely reintegrate weightlifting into your routine without risking re-injury. Begin with lighter loads and focus on perfecting form, particularly during overhead and pressing movements.
- Emphasise controlled tempo, full range of motion, and pain-free execution.
- Compound lifts such as the overhead press, bench press, and Olympic lifts should be reintroduced gradually, often starting with variations that place less strain on the shoulder (e.g., landmine press, neutral-grip pressing).
- Continue strengthening the rotator cuff and scapular stabilisers as part of your warm-up or accessory work.
- Monitoring shoulder response after each session is key—any return of pain or dysfunction may signal the need to adjust the program.
- With patience and progressive loading, most athletes can return to full performance safely and confidently.
Preventing shoulder impingement in weightlifters
- Prioritise a thorough warm-up: Always include dynamic stretches and activation exercises for your shoulders and upper back before every workout.
- Balance your training: For every pushing exercise (e.g., bench press, overhead press), perform at least one pulling exercise (e.g., rows, pull-ups).
- Focus on technique: Continuously strive for perfect form in all your lifts. Consider hiring a qualified coach to assess and correct your technique.
- Address mobility restrictions: Regularly work on your thoracic spine and shoulder mobility.
- Listen to your body and manage your training volume: Don’t ignore early warning signs of pain or fatigue. Incorporate deload weeks into your training program to allow for adequate recovery.
Final thoughts
By understanding the underlying causes of shoulder impingement and diligently following a structured physiotherapy and prevention plan, weightlifters can overcome this common injury and continue to pursue their strength goals safely and effectively.
Remember, a strong and healthy shoulder is the foundation for a long and successful lifting journey.
