8 Tips To Avoid Shoulder Pain When Lifting Weights

February 21, 2023
Kinetik Chain Denver Physical Therapy

Do you love to work out, lift weights, and keep active but find that you’re constantly suffering from shoulder pain that makes it hard, if not impossible, to enjoy exercising?

If so, then this blog is perfect for you.

In it, you will discover 8 proven tips that any weightlifter, crossfitter, or gym enthusiast should follow to stay safe and injury-free while lifting weights.

Why Do So Many People Suffer With Shoulder Pain When Lifting Weights?

The shoulders are one of the most vulnerable parts of the body when it comes to weightlifting due to their complex anatomy. The shoulder joint itself is made up of several different parts, including the scapula (shoulder blade), humerus (upper arm bone), and clavicle (collarbone). All of these parts work together to allow the shoulders to move in multiple directions, making them perfect for movements like pressing, pushing, and pulling.

However, this complexity also makes the shoulder joint prone to injuries, especially when lifting weights. During exercise, and especially when lifting heavy weights, the stress, and load can drastically increase the chances of a muscle strain, irritation of the shoulder joint, and a variety of other shoulder problems.

Therefore, it’s important to take extra precautions when working out with weights in order to prevent any potential injuries or strains. Fortunately, there are easy steps you can take to keep your shoulder muscles safe and healthy during a workout session. From proper form and technique advice to stretches and warmups – these 8 tips to avoid shoulder pain when lifting weights and exercising will help!

8 Simple Tips To Avoid Shoulder Pain When Lifting Weights

1. Start With Light Weight

It is important to start out lifting weights with lighter dumbbells and barbells. This will allow your shoulder muscles to build up strength over time, reducing the risk of injury. If you’re returning from a time out of the gym, be realistic with your starting weight as you will have lost some strength and performance.

2. Adjust Your Posture

Make sure you are in proper alignment when lifting weights. There are variations for certain exercises, but generally, your back should be straight and your chest should be up. This will help you lift the weight safely and efficiently because your shoulder joint is starting with better alignment.

3. Use Proper Form

Poor form rapidly accelerates the wear on your shoulder and can lead to common overuse injuries that make it impossible to work out comfortably. Lifting with poor form also increases the chance of muscle tears, and even dislocations of the shoulder joint in more severe cases.

4. Don’t Rush

Some exercises require explosiveness such as a snatch, or heavy deadlift, however may sure you have your technique fully embedded before you tackle bigger weights, or more challenging lifts.

For exercises that aren’t dependent on explosiveness, take a steady tempo and don’t rush through the motions.

5. Get Enough Rest

Getting enough rest between workouts is essential for healthy shoulders, and to stop shoulder pain when exercising. While you want to work the shoulder muscles during a workout, you need to give yourself time to recover afterward.

If you are new to lifting weights, it can be tempting to throw yourself fully in while your motivation is high, and this can lead to overtraining or an injury that is going to have a much bigger impact on your results.

6. Hire a Personal Trainer To Show You How To Lift Weights Safely

Personal training can help you avoid shoulder injuries and pain when lifting weights.

They can teach you the right way to lift, with the right posture and form.

They can also help you start with lighter weights so your muscles get stronger over time, and they will remind you to take breaks in between sets of exercises.

7. See A Physical Therapist To Address The Root Cause Of Your Shoulder Pain

A physical therapist can help you if your shoulder hurts when you lift weights, as well as identify the reason it became painful.

Firstly, a physical therapist can provide natural pain relief, loosen tight muscles, and free up a stiff aching shoulder joint.

But equally important is that a physical therapist can determine what’s the underlying reason for your shoulder pain, and teach you how to stop it from coming back. This is crucial if you want to be able to enjoy your time in the gym, pain-free.

8. Warm Up And Cool Down

This may seem obvious, but it’s often overlooked.

Before lifting weights, it is important to do a warm-up such as stretching or light cardio to get your blood pumping, raise your body temperature and loosen your muscles and joints. This will help prepare your body for the workout and reduce the risk of injury.

If you suffer from shoulder problems, then making sure to fully warm these up through the various movements will be very important for a pain-free workout.

After a workout, cooling down with some gentle stretches can also reduce soreness.

Bonus Tip – Listen To Your Body

Finally, make sure you listen to your body when lifting weights. If something doesn’t feel right or if you experience any pain in the shoulder area, take a break or stop altogether and seek medical attention if needed.

By following these tips, you can avoid shoulder pain and injury while lifting weights.

Do You Want More Expert Help For Your Shoulders?

At Kinetic Chain Denver, we work with people struggling with shoulder pain on a daily basis and have seen a huge range of shoulder injuries that can really stop you in your tracks.

Fortunately, shoulder pain relief is often achievable quickly with a variety of natural, drug-free treatments.

The fastest way to get expert advice is to download our Free Shoulder Pain Report which gives you 13 ways to tell if your shoulder pain is normal.

If you want to speak to an expert to learn about what options are suitable for your shoulder pain, we are here to help.

You can arrange a Free Telephone Consultation or call us on (720) 651-0674 where you can speak to an expert physical therapist from the comfort of your own home.

Or you can visit our Denver clinic for a Free Discovery Session