Are you suffering from shoulder pain while pressing at the gym?  Making simple changes to your positioning and technique can help.

Sometimes people will describe their shoulder pain during the initiation of a chest press or overhead press, while others will experience pain at the top of their pressing motions. It is important to distinguish which of the two you are experiencing in order to effectively manage your symptoms.

Generally speaking, shoulder pain during pressing motions is a direct result of rotator cuff tendon irritation, which can occur if the tendon’s ability to tolerate load is low (pain at initiation of motion) or if there is a shoulder mobility issue which places extra strain on the tendons as they run out of space to function adequately (pain at end range of motion).

If you are experiencing pain during early motion, a Physiotherapist can guide you through a progressive tendon loading program to gradually increase your tendons capacity for load acceptance. However, if you get pain at the end of your movement, a Physiotherapist can help improve your overhead shoulder flexibility as well as your upper thoracic mobility to allow for more space for your tendons to function.

Seeing your physiotherapist for an assessment of your shoulder including a review of your exercise form with pressing motions is a great starting point.  In some situations, it may be safe to continue training with some modifications such as:

• Pre- engage your stabilizing muscles
• Pre- Set your shoulder blades gently back and down to help centralize your humeral head in the socket
• If overhead pressing, try to maintain your elbows slightly in front of your shoulder (adjusting form)
• If chest pressing, do not allow your elbows to fall behind the level of the shoulder (adjusting range of motion)
• Decrease the weight and focus on your target area to avoid compensatory strategies

The ultimate goal for most is to remain active and continue with training. Your physiotherapist can help to determine if it is safe to continue, and what treatment options and technique modifications can keep you on track. The information posted on any of our social media platforms or website should not be considered medical advice, a medical recommendation, diagnosis, or treatment suggestion. It is not intended to replace consultation with a qualified physiotherapist or other health care provider.

Please consult with your physiotherapist for a thorough assessment.