Shoulder Pain When Lifting
Shoulder pain when lifting weights often shows up during pressing, pull-ups, kipping or overhead work. It can feel like a pinch at the front or top of the shoulder, or an ache after training. At ELATE in North Park, San Diego, Dr. Ashley Aguero, DC, looks at the shoulder, the mid-back and your programming together. Then she adjusts the plan so you can keep lifting.
Why it often happens
A jump in pressing or pulling volume, often in a new program or competition prep
Limited mid-back movement, so the shoulder does more work overhead
Grip width and elbow position in pressing and pull-ups
Fatigue in high-rep gymnastics and kipping work
Sleep and recovery during heavy weeks
What we look at
Overhead reach and mid-back rotation and extension
How the shoulder blade moves as you reach and press
Your pressing and pulling patterns
Your training log
How we help
Hands-on care, including Sports Myofascial Therapy and adjustments
Mid-back mobility
Exercise swaps while we work, such as landmine pressing, neutral-grip work or strict rather than kipping
Strength progressions back to full overhead work, as in our return-to-sport pathway
We reinforce every visit with movement and training.
What you can try this week
Swap painful lifts for variations that feel fine
Cut kipping volume
Keep training lower body and the upper-body work that feels fine
Add easy mid-back mobility before pressing
When to get checked sooner
Get assessed promptly, or see a physician, if you have:
Pain after a fall, or a feeling the shoulder slipped out
Sudden weakness lifting the arm
Numbness or tingling down the arm
Pain at night that wakes you
A visible change in the shape of the shoulder
Questions we get
Should I stop lifting?
Usually not. Most lifters keep training with swaps and load changes.
Is it my rotator cuff?
We'll tell you what we find after an assessment, and refer you if a medical exam or imaging makes sense.
Can I keep doing CrossFit?
Usually yes, with changes to the movements that hurt.
How long until I'm back overhead?
It depends on what we find and how you respond. We'll set clear steps.