Why shoulder pain happens

Here are the real reasons behind most gym-related shoulder issues:

1. Weak rotator cuff muscles

Your rotator cuff stabilises the shoulder.
If it’s not strong, pressing movements become painful.

2. Poor shoulder blade control

If your scapula doesn’t sit or move well, your shoulder joint gets overloaded.

3. Tight chest and front-shoulder muscles

Hours at a desk + lots of pressing = irritated shoulders.

4. Overhead mobility limitations

If your upper back or lats are stiff, the shoulder compensates.

5. Too much pressing, not enough pulling

A common imbalance in gym training.

Quick self-check

Try these:

• Pain when lowering a bench press?

• Sharp pinch during overhead press?

• Shoulder feels unstable in the bottom of a dip?

• Clicking or popping during push-ups?

• Pain when sleeping on that shoulder?

If yes, you’re in the shoulder-pain zone.

What helps in the first 7–10 days

1. Reduce painful movements — don’t stop training

Swap bench press for incline DB press.
Swap overhead barbell for dumbbells.
Keep training — just adjust load and angles.

2. Loosen the front, strengthen the back

Focus on:

• Face pulls

• External rotations

• Scapular retractions

• Landmine press

• Thoracic mobility work

3. Work on shoulder blade position

Good scap control = less pain and more stability.

The Active Rehab approach

At Active Rehab, we start by assessing:

• Scapular control

• Rotator cuff strength

• Overhead mobility

• Pressing/pulling balance

• Posture and thoracic function

Then we build a tailored plan including:

• Hands-on therapy

• Mobility fixes

• Strength programming

• Technique correction

• Exercises delivered via TrueCoach

The goal?
Fix the cause, rebuild strength, and get you lifting pain-free again.

Common myths

• “Shoulder pain means I should stop lifting.” (False)

• “It’s just inflammation.” (Usually not)

• “I need a massage on the shoulder.” (Often the chest/back are the real cause)

• “I should avoid overhead work forever.” (Not true — you just need better mechanics)

When to book in

You should get assessed if:

• Pain stops you from lifting normally

• You can’t press overhead without discomfort

• Pain keeps returning after deload weeks

• You’ve tried “rest” and it keeps coming back

Final thoughts

You don’t have to live with shoulder pain or avoid the movements you enjoy.
With the right assessment and a smart strength plan, you can lift confidently and stay injury-free for the long run.

Ready to fix your shoulder pain?
Book your consultation today at Active Rehab in Belfast or Lisburn.