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Why Does My Shoulder Pinch During an Overhead Press? Understanding Shoulder Impingement

DALL·E 2024-10-30 16.21.08 - A realistic depiction of a muscular man in a gym performing a shoulder press with a barbell. The man is lifting the barbell above his shoulders, arms

Have you ever felt a sharp pinch in your shoulder while doing an overhead press? If so, you might be dealing with shoulder impingement. This is a common issue for people who lift weights, and it can make exercises like the overhead press really uncomfortable. As a physical therapist, I’ve seen many people struggle with this problem, but the good news is that it can be fixed! Let’s talk about what shoulder impingement is, why it happens, and how to make it better.

What Is Shoulder Impingement?

Your shoulder is a ball-and-socket joint, which means it moves in many directions. When you raise your arm overhead, the bones, muscles, and tendons in your shoulder have to glide smoothly to make room for this movement. Shoulder impingement happens when the space between the top of your arm bone (humerus) and the part of your shoulder blade called the acromion gets too tight. When this space narrows, it squeezes or “pinches” the tendons or bursa (a fluid-filled sac) in the shoulder. This can cause pain, especially when you lift your arm up, like in an overhead press.

Why Does Shoulder Impingement Happen?

Several things can cause shoulder impingement. Here are some common reasons:

1. Tight Muscles

If the muscles around your shoulder, chest, or back are tight, they can pull your shoulder into a bad position, making the space in your shoulder joint smaller. This makes it easier for your tendons to get pinched during movements like an overhead press.

2. Weak Rotator Cuff Muscles

The rotator cuff is a group of muscles that help keep your shoulder joint stable. If these muscles are weak, your shoulder may not move the way it should, leading to impingement. The rotator cuff’s job is to keep everything in place while you lift, so it’s important that these muscles are strong.

3. Poor Posture

If you slouch or round your shoulders forward, it changes the position of your shoulder joint. Poor posture creates less space for your tendons and bursa to move, which can cause pinching when you lift your arm overhead.

4. Overuse

Doing a lot of overhead movements (like presses or throwing sports) can irritate your shoulder over time. The more you use your shoulder without enough rest, the more likely it is that your tendons will get inflamed and pinched.

Signs of Shoulder Impingement

How do you know if you have shoulder impingement? Here are some signs to look out for:

  • Sharp pain: You might feel a sharp or pinching pain in the front or side of your shoulder when lifting your arm.

  • Pain when reaching overhead: It might hurt when you try to reach up to a shelf, throw a ball, or do an overhead press.

  • Weakness: Your shoulder might feel weak or unstable when you try to lift something.

  • Pain at rest: Sometimes, the pain can even bother you when you’re not using your shoulder, like when you’re sitting still or lying down.

How to Fix Shoulder Impingement

The good news is that shoulder impingement can usually be fixed with the right approach. Here are some ways to help your shoulder feel better:

1. Improve Shoulder Mobility

Stretching and doing exercises that improve your shoulder’s range of motion can help create more space in your joint. Try doing arm circles or wall slides to improve how your shoulder moves. Stretching your chest and back muscles can also help release tightness.

2. Strengthen Your Rotator Cuff

Strengthening your rotator cuff muscles helps your shoulder stay stable during overhead movements. You can do simple exercises like external rotations with a resistance band to build strength in these muscles. Strong rotator cuff muscles will keep your shoulder joint in a better position, reducing pinching.

3. Fix Your Posture

Good posture makes a big difference in how your shoulder moves. Keep your chest up and your shoulders back, especially when lifting weights or sitting for long periods. When your posture is good, there’s more room for your shoulder tendons to move freely.

4. Use Proper Form

When doing an overhead press, it’s important to use the right form. Make sure your shoulder blades are pulled down and back, and avoid shrugging your shoulders up toward your ears. If the weight feels too heavy, try using lighter weights to avoid straining your shoulder.

5. Take Rest Days

If your shoulder is hurting, take a break from exercises that involve a lot of overhead movements. Rest gives your shoulder time to heal and reduces inflammation in the tendons and bursa.

When to See a Physical Therapist

If the pain doesn’t go away after trying these tips, or if it gets worse, it’s a good idea to see a physical therapist. A physical therapist can evaluate your shoulder, figure out what’s causing the impingement, and give you specific exercises to fix the problem. They can also help improve your form and make sure your shoulder is moving properly.

Conclusion

 

Shoulder impingement can be a painful problem when doing overhead presses, but it’s something you can fix! By working on your shoulder mobility, strengthening your rotator cuff, improving your posture, and using good form, you can reduce the pinching and keep your shoulders healthy. If the pain continues, don’t hesitate to get help from a physical therapist to get back to pain-free pressing!

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