The Fitness Pro’s Guide to Shoulder Impingement

​If you live for the gym, a nagging shoulder pain is more than just an annoyance; it’s a roadblock. You’ve put in the hours at the local leisure centre or your favourite crossfit box, but lately, that "overhead press" or "lateral raise" comes with a sharp, pinching sensation.

​At Physora Physio, we work with many fitness professionals and dedicated athletes. One of the most common things we hear is: "I’m fit and strong, so why does my shoulder feel so weak and painful?"

​The answer often lies in a condition called Shoulder Impingement. Let’s dive into the biomechanics of why this happens and how you can get back to your peak performance.

​What is Shoulder Impingement, Really?

​To understand impingement, you have to look at the "real estate" inside your shoulder. Unlike the hip, which is a deep ball-and-socket, the shoulder is more like a golf ball on a very shallow tee.

​There is a tiny tunnel at the top of your shoulder called the subacromial space. Running through this tunnel are your rotator cuff tendons and a small fluid-filled sac called a bursa.

​Impingement occurs when this tunnel becomes narrowed. Every time you lift your arm, the "roof" of the shoulder pinches down on the tendons below. For a fitness pro performing hundreds of repetitions, this "pinch" leads to inflammation, swelling, and eventually, pain that stops you mid-set. The Biomechanical Reasons: Why Fitness Pros Suffer

​You’d think being strong would protect you, but sometimes the way we build strength creates the problem. Here are the three primary biomechanical culprits:

​1. Muscle Imbalance (The "Mirror Muscle" Trap)

​Many of us love training the muscles we can see—the chest and the front delts.

​The Science: If your chest is overpowering your upper back, it pulls your shoulders into a "forward-rounded" position (Protraction).

​The Consequence: This position physically closes the subacromial tunnel. When you try to lift weights overhead from this "closed" position, impingement is almost guaranteed.

​2. Poor Scapular Rhythm

​Your shoulder blade (scapula) should move in perfect harmony with your arm bone. This is called Scapulohumeral Rhythm.

​The Science: For every 2 degrees your arm moves, your shoulder blade should rotate 1 degree to "get out of the way."

​The Consequence: If your serratus anterior or lower traps are weak, the shoulder blade stays stuck. The "roof" of the tunnel doesn't move, and the arm bone crashes into it.

​3. Rotator Cuff Fatigue

​The rotator cuff’s job isn't just to rotate; it’s to pull the ball down into the socket so it doesn't slide upward.

​The Science: Toward the end of a heavy workout, these small muscles tire out.

​The Consequence: Once they fatigue, the larger, more powerful muscles (like the deltoids) pull the arm bone vertically upward, squashing the tendons against the bone above.

​Signs You're Dealing with Impingement

​The "Painful Arc": Pain that kicks in when your arm is between shoulder height and overhead, but feels fine at your side.

​Night Pain: Finding it impossible to lie on the affected side at night.

​Weakness: Feeling like your arm "gives out" when reaching for something in the back seat of the car or onto a high shelf.

​Frequently Asked Questions (FAQs)

​Can I "work through" the pain?

​In the world of fitness, we often hear "no pain, no gain." However, with impingement, "working through it" usually just increases the swelling in the tunnel, making the pinch even tighter. It’s better to modify your movements than to push through.

​Should I stop training altogether?

​Absolutely not! At Physora Physio, we believe in Relative Loading. We might switch your overhead press for a landmine press, or move your bench press to a floor press. Keeping the rest of your body moving is vital for recovery.

​How long does it take to heal?

​With the right biomechanical corrections, many people see significant improvement in 4 to 6 weeks. However, it depends on how long the irritation has been present. The sooner you address the mechanics, the faster you get back to 100%.

​Tips for the Gym: The "Physora Protocol"

​Prioritize the Back: For every "push" set you do (Bench, Overhead Press), do two "pull" sets (Rows, Face-pulls).

​Warm up the Cuff: Spend 5 minutes on external rotations with light bands before touching a barbell.

​Check Your Grip: Narrowing your grip on overhead movements can often open up the shoulder joint and reduce the "pinch."

​Professional Care in Neath

​At Physora Physio, we understand the athlete's mindset. We don't want to tell you to sit on the sofa; we want to help you optimize your mechanics so you can train harder and smarter.

​Our clinic is conveniently located for those in the Neath and surrounding areas. We use evidence-based assessments to see exactly where your movement is breaking down. Whether it’s a lack of thoracic mobility or a weak rotator cuff, we provide a clear, step-by-step roadmap to recovery.

​Don't let a "pinch" become a tear. Book Your Appointment at Physora Physio Today