Shoulder pain in weight training: prevention and solutions
Shoulder pain is common among weight training practitioners, often caused by poor execution technique, insufficient warm-up, or muscular imbalance. Understanding their causes and adopting the right practices is essential for effective and sustainable training.
Main causes of shoulder pain
Shoulder pain in weight training can be related to:
- Subacromial impingement caused by poor execution of overhead movements
- Anterior shoulder instability due to overstretching of stabilizing ligaments
- Acromioclavicular pain during poorly controlled dips or heavy bench presses
- Long head biceps tendinitis related to repetitive movements and excessive loads
Preventing shoulder pain in weight training
To avoid shoulder injuries, follow these practical recommendations:
- Correct your technique by avoiding excessive elbow flaring during the bench press or dips
- Strengthen your rotator cuff at least twice a week with external rotations
- Balance your programs by combining pulling and pushing movements
- Warm up properly with specific activation exercises
- Adjust your training loads to respect joint capacity
Solutions for shoulder pain
If you experience persistent pain, apply these pragmatic solutions:
- Reduce the frequency of overhead exercises
- Replace behind-the-neck movements with front variants
- Work on your thoracic mobility to improve posture
- Consult a healthcare professional in case of significant or persistent pain
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Conclusion
Shoulder pain in weight training is common but avoidable with strict technique, a balanced program, and targeted strengthening. Follow these tips to protect your joint health and progress confidently.
What are the main causes of shoulder pain in weight training?
Causes include subacromial impingement, anterior instability, acromioclavicular pain, and biceps tendinitis.
Which exercises strengthen the rotator cuff?
External rotations with a band or pulley are ideal for strengthening the rotator cuff and stabilizing the shoulder.
How can I avoid shoulder pain during training?
Use correct technique, warm up, balance pushing and pulling movements, and avoid behind-the-neck exercises.
Can I keep training if I have shoulder pain?
It is preferable to reduce loads and avoid painful movements while consulting a professional if pain persists.
Are dips dangerous for shoulders?
Yes, especially if poorly executed, they can cause subacromial impingement or acromioclavicular pain.
How long does it take to recover from shoulder pain?
Most pain resolves within 2 to 4 weeks with rest, targeted strengthening, and movement correction.
Which exercises should I avoid if I have shoulder pain?
Avoid bench press, dips, behind-the-neck pulldowns, and lateral raises if your shoulder is painful.
How can my app help me avoid injuries?
It offers guided exercises, safe training templates, and a personalized builder to optimize your program.
Credits
Sources
- https://www.rudycoia.com/douleurs-epaules/
- https://www.clinique-epaule-bordeaux.fr/tout-savoir-sur-la-coiffe-des-rotateurs-structure-problemes-courants-et-solutions/
- https://squaregym.fr/douleurs-aux-epaules-en-musculation-les-comprendre-et-les-prevenir/