Your shoulder likely hurts after lifting weights due to a few common reasons, often related to overuse, improper form, or underlying conditions. The most prevalent cause is subacromial impingement, but other factors can also contribute to shoulder pain.
Here's a breakdown of potential causes:
Potential Causes of Shoulder Pain After Lifting Weights:
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Subacromial Impingement: This is the most frequent culprit. It occurs when the tendons of the rotator cuff muscles are compressed or irritated as they pass through the subacromial space (the space between the acromion bone and the humerus). Lifting weights, especially overhead exercises, can exacerbate this. Symptoms include:
- Pain in the shoulder itself.
- Pain when moving your shoulder, particularly when reaching behind your back or lifting your arm above your head.
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Rotator Cuff Strain/Tears: The rotator cuff is a group of muscles and tendons that surround the shoulder joint, providing stability and enabling a wide range of motion. Lifting weights with improper form or lifting too much weight can lead to strains or even tears in these muscles/tendons.
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Shoulder Instability: If your shoulder joint is too loose, it can become unstable and more prone to injury during weightlifting. This can be caused by previous dislocations or genetic factors.
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Bursitis: Bursae are fluid-filled sacs that cushion the bones, tendons, and muscles around your joints. Inflammation of the bursa (bursitis) in the shoulder can cause pain, especially with movement.
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Tendonitis: Inflammation of the tendons in the shoulder, often due to overuse or repetitive motions.
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Osteoarthritis: While more common in older individuals, osteoarthritis (the breakdown of cartilage in the joint) can contribute to shoulder pain, especially if there's pre-existing joint damage.
Factors Increasing Risk of Shoulder Pain:
- Improper Form: Using incorrect technique during weightlifting exercises puts excessive stress on the shoulder joint.
- Lifting Too Much Weight Too Soon: Progressing too quickly can overload the shoulder muscles and tendons.
- Inadequate Warm-up: Failing to properly warm up the shoulder muscles before lifting weights makes them more susceptible to injury.
- Muscle Imbalances: Weakness in certain shoulder muscles (e.g., rotator cuff) can lead to instability and increased risk of pain.
- Lack of Flexibility: Tight shoulder muscles can restrict movement and increase the likelihood of impingement.
What To Do About Shoulder Pain:
- Rest: Avoid activities that aggravate the pain.
- Ice: Apply ice to the shoulder for 15-20 minutes at a time, several times a day.
- Over-the-Counter Pain Relief: Medications like ibuprofen or naproxen can help reduce pain and inflammation.
- Proper Form: Focus on maintaining correct form during all weightlifting exercises. If needed, seek guidance from a qualified trainer.
- Gradual Progression: Increase weight and intensity gradually to allow your shoulder muscles and tendons to adapt.
- Warm-up and Stretching: Always warm up your shoulder muscles before lifting weights and stretch them afterward.
- Strengthening Exercises: Perform exercises to strengthen the rotator cuff and other shoulder muscles.
- Consult a Doctor: If the pain is severe or doesn't improve with home treatment, consult a doctor or physical therapist for proper diagnosis and treatment. They can assess the specific cause of your pain and recommend appropriate interventions.
Ultimately, shoulder pain after lifting weights can stem from various factors, but understanding these potential causes and taking preventive measures can help you avoid injury and continue to enjoy your workouts.
