Shoulder Impingement: How To Fix Your Pain For Good

Shoulder impingement is a common cause of shoulder pain, often affecting athletes, weightlifters, and individuals who perform repetitive overhead movements. It occurs when the rotator cuff tendons become pinched between the acromion (the top of the shoulder blade) and the humerus (upper arm bone), leading to irritation, inflammation, and pain.

Without proper treatment, shoulder impingement can worsen, leading to chronic pain or even rotator cuff tears. However, with physical therapy, strength training, and proper movement mechanics, most people can make a full recovery. Read on for a complete guide to shoulder impingement, including its causes, symptoms, and the best strategies for rehabilitation and prevention.

What Causes Shoulder Impingement?

Shoulder impingement occurs when there is narrowing of the subacromial space, causing the rotator cuff tendons and bursa to become compressed. Several factors contribute to this condition, including:

• Repetitive overhead movements – Common in sports like swimming, baseball, and tennis, as well as jobs requiring overhead work.
• Poor posture – Rounded shoulders or forward head posture can alter shoulder mechanics, increasing the risk of impingement.
• Muscle imbalances – Weak rotator cuff or scapular stabilizer muscles can lead to improper movement patterns.
• Inflammation of the bursa (bursitis) – Swelling in the shoulder’s bursa can further reduce space for tendons to move freely.
• Bone spurs – Extra bony growths near the acromion can contribute to narrowing and irritation.

For a detailed breakdown of shoulder impingement causes, visit NYU Langone Health’s shoulder pain guide.

Symptoms of Shoulder Impingement

Shoulder impingement symptoms develop gradually and may worsen with specific movements. Common signs include:

• Pain when reaching overhead, behind the back, or across the body
• Weakness in the shoulder, especially when lifting objects
• Pain that worsens at night, particularly when sleeping on the affected side
• Limited range of motion and stiffness
• Clicking or popping sensations during movement

If left untreated, shoulder impingement can progress to rotator cuff tendinitis or tears, requiring more intensive treatment.

How Can Physical Therapy Help?

If you're searching for physical therapy near you, working with a physical therapist in NYC can help restore shoulder mobility, reduce pain, and prevent future impingement. A structured rehabilitation program may include:

• Postural correction exercises – Improving thoracic mobility and scapular positioning to open up the shoulder joint.
• Manual therapy and soft tissue mobilization – Helping to release muscle tightness and improve blood flow to the injured area.
• Rotator cuff strengthening exercises – Building external rotator and scapular stabilizer muscles to improve mechanics.
• Stretching routines – Focusing on the chest, lats, and upper traps to restore proper movement patterns.
• Joint mobilization techniques – Improving shoulder blade movement to reduce impingement risk.

Self-Care and Prevention Strategies

In addition to physical therapy in NYC, incorporating the following strategies can help manage symptoms and prevent re-injury:

1. Modify Your Activities – Reduce overhead reaching and heavy lifting while recovering.
2. Strengthen the Rotator Cuff – Incorporate internal and external rotation exercises using resistance bands.
3. Improve Shoulder Blade Control – Work on scapular stabilization exercises to enhance movement efficiency.
4. Apply Ice Therapy – Reduce inflammation by icing the shoulder for 15-20 minutes post-activity.
5. Correct Posture – Maintain an upright posture with retracted shoulders to alleviate impingement.

When to See a Doctor or Physical Therapist

If symptoms persist for more than two weeks, worsen with activity, or significantly limit movement, seeking professional care is essential. A doctor may recommend imaging tests such as X-rays, MRIs, or ultrasound to assess tendon damage.

A physical therapy place near you specializing in shoulder rehabilitation can create a structured program to restore function and prevent chronic pain.

Final Thoughts

Shoulder impingement can be frustrating, but with the right treatment from an orthopedic or sports physical therapist in NYC—you can regain pain-free mobility and prevent further damage. If you’re looking for expert care, find and book a physical therapist on MotionSync in minutes to get back to doing what you love pain free!