Shoulder Pain from Overhead Presses: Prevention and Treatment

The overhead press is a fundamental exercise for building shoulder strength, but it can also lead to shoulder pain if not performed correctly. This blog will explore the common causes of shoulder pain from overhead presses and provide strategies for prevention and treatment to keep your shoulders healthy and strong.

Common Causes of Shoulder Pain from Overhead Presses

1. Poor Technique Improper form is one of the leading causes of shoulder pain during overhead presses. Flaring the elbows out too much or arching the lower back excessively can put undue stress on the shoulder joints. Ensuring proper form with a controlled movement and keeping the elbows slightly in front of the body can help reduce this risk (Smith et al., 2020).
2. Muscle Imbalances Imbalances between the shoulder muscles, particularly between the rotator cuff and deltoids, can lead to pain. When the stronger deltoid muscles overpower the weaker rotator cuff muscles, it can cause improper movement patterns, leading to injury over time (Johnson & Brown, 2018).
3. Overtraining Overtraining or not allowing sufficient rest between shoulder workouts can result in cumulative fatigue and stress, increasing the risk of injury. The shoulder joint is particularly vulnerable to overuse injuries due to its wide range of motion (Williams et al., 2019).
4. Lack of Mobility Limited shoulder mobility can cause compensatory movements, leading to strain and pain. Poor thoracic spine mobility or tightness in the chest and upper back can exacerbate this issue, making it difficult to perform overhead presses safely (Miller et al., 2021).

Prevention Strategies

1. Proper Technique Focus on maintaining a neutral spine, keeping the core engaged, and controlling the movement throughout the entire range of motion. Use a manageable weight that allows you to maintain good form without compensating.
2. Strengthening the Rotator Cuff Incorporate rotator cuff strengthening exercises into your routine, such as external rotations and scapular stabilisation exercises, to balance shoulder muscles and support healthy movement patterns.
3. Balanced Training Avoid overtraining by allowing adequate rest between shoulder workouts and incorporating variety into your training routine. This can include alternating between pushing and pulling exercises to ensure balanced muscle development.
4. Improving Mobility Regularly perform mobility exercises and stretches for the shoulders, thoracic spine, and chest to ensure full range of motion. Foam rolling and dynamic stretching before workouts can also help prepare your muscles for lifting.

Role of Physiotherapy in Shoulder Pain Management

1. Assessment and Diagnosis Physiotherapists can assess your shoulder pain, identify the underlying cause, and provide a clear diagnosis. This helps in developing an effective treatment plan tailored to your specific needs.
2. Targeted Exercises Physiotherapy involves prescribing targeted exercises to strengthen weak muscles, improve mobility, and correct any muscle imbalances. These exercises are designed to support shoulder health and prevent future injuries.
3. Manual Therapy Techniques such as joint mobilisations, soft tissue massage, and dry needling can help relieve pain, reduce muscle tension, and improve shoulder function.
4. Education and Technique Correction Physiotherapists provide guidance on proper lifting techniques and educate you on how to modify your training to avoid re-injury. They also offer advice on how to incorporate preventative measures into your workout routine.

Conclusion

Shoulder pain from overhead presses is a common issue, but it can be effectively prevented and treated with the right approach. By focusing on proper technique, strengthening key muscles, improving mobility, and seeking professional physiotherapy when needed, you can maintain healthy shoulders and continue progressing in your fitness journey. If you’re experiencing shoulder pain, contact Trilogy Physiotherapy in Brisbane to book an appointment and start your recovery process today. Click here to book now!

References

• Johnson, R., & Brown, T. (2018). Muscle imbalances and shoulder pain. Journal of Sports Medicine.
• Miller, P., et al. (2021). Improving shoulder mobility for pain prevention. Journal of Orthopaedic & Sports Physical Therapy.
• Smith, A., et al. (2020). Proper technique in overhead presses. British Journal of Sports Medicine.
• Williams, G., et al. (2019). Preventing overtraining injuries in weightlifting. Journal of Physiotherapy.

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