By Torrey Foster, PT, DPT, OCS, FAFS, CSCS
If you’ve ever felt a sharp pinch reaching overhead, struggled through a bench press, or noticed discomfort during pushups, there’s a good chance shoulder impingement is part of the problem. It’s one of the most common complaints physical therapists see in athletes, active adults, and gym-goers, and the good news is it’s also very manageable when you catch it early.
Shoulder impingement happens when soft tissue in the shoulder gets compressed during movement, and it’s worth paying attention to regardless of which structure is involved. Any type of impingement during lifting is a problem your body is sending you a signal about, so listen.
A common myth about impingement is that you have to be in pain to be at risk, but the truth is, you don’t. So how do you know it is happening? A simple test can tell you a lot. Try reaching both arms straight overhead. Do they go fully vertical, or do they end up in more of a “V” or diamond shape? If your arms can’t track straight up without compensating, your mid-back, pecs, or lats may be restricting your shoulder’s range of motion without you even knowing it.
For most lifters, impingement isn’t just a shoulder problem. It’s often a mobility and movement-quality problem that shows up in the shoulder. When the surrounding areas aren’t moving well, the shoulder is forced to compensate. Over time, especially under load, those compensations can build up and cause irritation.
Watch the video for three targeted strategies to help reduce your risk of impingement and get more out of your training.
Ready to Get Your Shoulder Checked Out?
If any of this sounds familiar, it’s worth getting an assessment before it becomes a bigger issue. Our physical therapists can identify exactly where the restriction is coming from and build a plan that works around your training, not against it.