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Left shoulder pain
While lifting weights, i feel a slight discomfort in my left shoulder which ends up with pain as the exercise progresses
Answers (17)
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Mild discomfort in the shoulder that gradually increases during weight-lifting usually indicates overuse or improper shoulder mechanics.
Common reasons include:
• Rotator cuff strain (especially supraspinatus)
• Shoulder impingement due to poor form or muscle imbalance
• Weak scapular stabilizers, leading to altered shoulder movement
• Lifting weights heavier than current capacity
As the exercise progresses, the stabilizing muscles fatigue, causing the pain to worsen.
Next Steps
. Stop all painful exercises temporarily (especially overhead and chest presses).
2. Apply a hot pack for 10 minutes before workout and a cold pack after if pain increases.
3. Start strengthening:
• Rotator cuff (external rotations, internal rotations with band)
• Scapular stabilizers (wall slides, Y-T-W exercises)
4. Gradually return to weights with lighter loads and proper form.
5. Get a shoulder assessment by a physiotherapist to check for impingement or muscle imbalance.
Health Tips
• Avoid pushing through pain—this can worsen impingement.
• Keep posture upright while lifting.
• Increase weights gradually only when pain-free.
Answered
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Shoulder discomfort while lifting weights often occurs due to poor technique, weak rotator cuff muscles, or shoulder impingement. Since the pain increases during exercise, it may be an early sign of overuse or inflammation.
Next Steps
Reduce weight and avoid exercises that trigger sharp pain.
Improve warm-up and shoulder mobility.
Strengthen rotator cuff & scapular muscles.
Apply ice pack after training.
Health Tips
If pain persists, get a physiotherapy assessment to prevent further injury.
Train smart, not just hard.
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It may be just a strain or maybe the starting of the frozen shoulder, I will suggest getting rest for 8 days, use an ice pack or ice massage over the painful area, after which start open chain exercise non weighted exercise for 2 weeks after, that you can start with exercise with weight use sholder supporter or belt during exercise for 2-3 week.
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Hey there!
Stop lifting weight for few days. Apply ice pack. Get some anti-inflammatory medicine from orthopedic doctor. Rest . After that we can plan your back to sports exercises plan.
Feel free to consult me online.
Click the button on your right. I Will be happy to help you.
Regards
Your physio
Answered
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Stop lifting weight while exercises. These can be happened by weakened rotator cuff muscles and also by poor weight lifting techniques..
Next Steps
Personalised physical therapy assessment
Health Tips
Set your 10 RM first and do exercises. Use proper weight lifting techniques.
Answered
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Here are 5 effective Physiotherapy treatments for shoulder discomfort during weightlifting:
1. Shoulder Mobility & Stretching
• Gentle pendulum swings, cross-body stretch, and pec stretch
• Helps reduce stiffness and improves joint movement before lifting.
2. Rotator Cuff Strengthening
• External rotation with band, internal rotation, scaption raises
• Strengthens stabilizing muscles to prevent irritation during exercise.
3. Scapular Stabilization Training
• Serratus punches, low-trap activation, scapular retraction drills
• Improves shoulder alignment and reduces load on the painful area.
4. Manual Therapy (as needed)
• Soft-tissue release for tight upper traps, pecs, and posterior shoulder
• Joint mobilization to reduce impingement and improve pain-free range.
5. Technique & Load Modification
• Reduce weight temporarily
• Avoid overhead movements until pain settles
• Correct form (engage scapula, neutral spine, controlled speed)
If pain persists for more than 1–2 weeks, get a detailed Physiotherapy assessment to rule out rotator cuff irritation or impingement.
Next Steps
Consult for virtual session to start with Physiotherapy treatment
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