Shoulder pain is widespread and can have various causes. The shoulder is a complex joint with a high degree of mobility, which makes it susceptible to injury and discomfort.
Common causes are
Muscle tension and overload: Tension can be caused by incorrect posture, one-sided strain or excessive strain. People with sedentary jobs or poor posture at their desk in particular often develop muscular imbalances that can lead to pain. One-sided training in the gym, where the front shoulder muscles are used more than the back muscles, can also cause problems.
Tendon inflammation (tendinitis): Excessive strain or repetitive movements, for example when swimming, playing tennis or lifting weights, can cause inflammation of the tendons. The rotator cuff, a group of muscles and tendons that ensure the stability and mobility of the shoulder, is often particularly affected.
Impingement syndrome: A constriction in the shoulder joint can lead to pain, especially during overhead work or intensive training. This causes friction between the tendons and bone structures, which can lead to inflammation and wear in the long term.
Osteoarthritis: Degenerative changes in the shoulder joint can cause pain and restricted movement. These are usually caused by age-related wear and tear, but can also occur earlier after injuries or due to years of overuse.
Injuries: Accidents, falls or sudden overloading can lead to torn ligaments, dislocations or fractures. Shoulder injuries are particularly common in sports such as handball, basketball or weightlifting.
What can be done about shoulder pain?
Treatment depends on the cause of the pain. Some general measures are
Resting and correcting strain: avoid overuse and repetitive movements that increase pain. For example, anyone who frequently works with their arms raised or lifts heavy loads should reduce the strain or take breaks.
Heat and cold therapy: Heat applications relax the muscles, while cold can relieve inflammation. Acute inflammation should be cooled, while chronic complaints often benefit from heat.
Physiotherapy: Targeted exercises to mobilize and strengthen the shoulder muscles can help. A physiotherapist can create individual exercise programs to correct imbalances and improve mobility.
Medication: Painkillers or anti-inflammatory medication such as ibuprofen or diclofenac can provide short-term relief. However, these should not be taken long-term without treating the cause of the pain.
Ergonomic adjustments: Optimizing posture and adjusting the work environment can reduce discomfort. Height-adjustable desks, ergonomic chairs or special mouse and keyboard pads can help to relieve the shoulders.
How can training at the gym help?
Targeted training at the gym, for example with the help of special shoulder trainers, can help to strengthen the shoulder muscles, improve mobility and reduce pain in the long term. It is important that the exercises are carried out correctly to avoid aggravating the symptoms. Unbalanced training or weights that are too heavy can exacerbate existing problems.
Suitable exercises and fitness equipment
The following exercises are particularly effective:
Side raises with dumbbells: Strengthens the lateral shoulder muscles and improves stability. It is important to perform the exercise in a controlled manner with a light to medium load so as not to overload the shoulders.
Face pulls (rope pull): Promotes the rear shoulder muscles and improves posture. This exercise helps to compensate for muscular imbalances that can be caused by a lot of sitting or one-sided training.
Shoulder press (dumbbells/barbells or machines): Strengthens the entire shoulder musculature, but should be performed with lighter weights if pain occurs. Beginners should first train on the machine to learn the technique.
External rotation with Theraband: An excellent exercise to strengthen the rotator cuff. These small, stabilizing muscles are essential for healthy shoulder function and are often neglected.
Reverse flys (dumbbells or machine): Supports the posterior shoulder area and prevents muscular imbalances. This exercise should be performed with medium weight and controlled movement.
Lat pull-ups or pull-ups: Promotes shoulder stability by strengthening the surrounding muscles. The back muscles in particular play an important role in shoulder health as they ensure an upright posture.
Rowing (pulley or rowing machine): Strengthens the shoulder muscles and supports a healthy posture. Strong back muscles relieve pressure on the shoulders and prevent pain.
Important tips for safe shoulder training
Increase slowly: If you suffer from shoulder pain or are starting to train after an injury, you should increase the weight slowly and concentrate on technique first.
Correct posture: Proper execution is essential to avoid overloading. The back should be stabilized and not hunched over, especially when doing pressing exercises such as shoulder presses.
Warm up and mobilize: Before training, the shoulders should be prepared with light mobilization exercises and a targeted warm-up.
No pain training: In the event of acute pain, training should be adjusted or paused. Exercises that cause pain should be avoided or performed in a gentler version.
Conclusion
Shoulder pain can have many causes, but targeted training in the gym can help to prevent or alleviate discomfort. It is important to choose the right exercises and technique to avoid overloading. Anyone suffering from persistent or severe pain should consult a doctor or physiotherapist to receive individualized therapy. Balanced training that strengthens the entire shoulder and back musculature can reduce pain and improve mobility in the long term.
Editorial team fitnessmarkt.de
Image source: #918022194 forenna / stock.adobe.com
Published on: 8 May 2025