Should I Keep Lifting with Shoulder Pain?

Are you wondering if you should keep lifting with Shoulder Pain? Perhaps you’re training in CrossFit or Olympic Lifting, or just lifting weights in the gym, and are wondering if your pain is bad enough that you should stop.

The short answer is yes, you should keep lifting with shoulder pain. However, this depends on several factors. Firstly, if the pain is new, and hasn’t been caused by acute damage or an incident where you developed strong pain, then you should keep training and lifting but modify the movement. A Physio will be best placed to guide you here, but for example if you’re having pain overhead pressing a dumbbell, which can caused by a few factors, then we would encourage our patients and athletes to move to pressing at 45degrees with something like a landmine press if it is not painful. This will allow the irritated area to rest, whilst still maintain load through the shoulder and allowing other muscles to develop to protect your shoulder.

Why Should I keep Lifting with Shoulder Pain?

If you stop lifting any weights with your shoulder pain, you’ll lose strength; and if the issue is tendon-related, this tendon will weaken with rest. That’s why in general you should keep lifting with shoulder pain. Obviously, if there has been acute damage to the shoulder, such as a SLAP tear, Muscle tear, dislocation or impact injury, then you should rest from lifting and get guidance from a Physio.

So don’t listen to a practitioner who tells you to rest for 4-6 weeks (unless you’ve acutely damaged your shoulder); the only other time you might need a period of rest is if you’ve trained heavily for an extended period and developed a chronic injury that has been sore for months, that may need to settle down before it’s loaded up again.

However, keep in mind, that the above guidance depends heavily on your injury and issue. The best way to go is to see a therapist who lifts themselves. So that they can guide you back to training properly with a proper program designed around your injury. You’ll also need ongoing treatment whilst you rehabilitate to monitor that program and make sure your shoulder complex, thoracic spine and neck is functioning properly.

When Should I not lift with Shoulder Pain?

Immediate lifting could compromise the integrity of the injured tissues, potentially causing further injury or hindering the proper healing of existing damage. The structures in the shoulder, including muscles, ligaments, and tendons, need time to repair and regain strength before being subjected to the demands of weightlifting.

Lastly, lifting weights with an acute shoulder injury may alter your movement patterns and mechanics to compensate for the pain or weakness, which can lead to imbalances and secondary injuries in other areas of the body. Taking the time to allow the shoulder to heal properly and gradually reintroducing weightlifting under the guidance of a healthcare professional or physical therapist can help minimise the risk of complications and promote a more effective recovery. Always consult with a medical professional for personalized advice based on your specific injury and circumstances.