Shoulder Pain and the CrossFit Athlete

Physical therapy patient and CrossFit athlete performing a landmine press

Shoulder Pain: What CrossFit Athletes Need to Know

The shoulder is a powerhouse joint for CrossFit athletes. Whether you’re pressing, pulling, or swinging, your shoulders are involved in nearly every movement. But with great mobility comes the potential for instability—and shoulder pain is a common complaint is the most injured body part for the CrossFit Athlete.

As a physical therapist and CrossFitter, I’ve seen firsthand how frustrating shoulder pain can be for athletes pushing their limits. The good news? With the right approach, you can tackle shoulder pain and get back to crushing your workouts.

Why Shoulder Pain Happens

The shoulder is a ball-and-socket joint, designed for a wide range of motion. But this mobility comes at the expense of stability, making the shoulder prone to injuries. Here are some common causes of shoulder pain in CrossFit:

1. Overuse or Repetitive Strain
   Movements like snatches, pull-ups, or handstand push-ups involve repetitive overhead motion, which can lead to inflammation of the rotator cuff or biceps tendons.

2. Mobility Deficits
   Tight lats, pecs, or thoracic spine can limit your overhead range of motion, forcing your shoulder into compensatory patterns.

3. Weak Scapular Stabilizers
   If the muscles around your shoulder blade (like the serratus anterior and lower traps) aren’t pulling their weight, your rotator cuff ends up working overtime to stabilize the joint.

4. Faulty Technique
   Small errors in form—like arching your back during overhead presses or losing shoulder tension during kipping pull-ups—can put extra strain on your shoulders over time.

Managing Shoulder Pain

If shoulder pain is interfering with your WODs, don’t ignore it. Here’s how to address it:

1. Modify

Pain doesn’t mean you have to stop working out altogether. Modify movements to reduce load or range of motion. For example, swap strict presses for landmine presses or kipping pull-ups for ring rows.

2. Focus on Mobility

Improving shoulder and thoracic spine mobility is crucial for pain-free movement. Incorporate these stretches into your routine:

• Lat Stretch on a Rig: Improve overhead reach by lengthening your lats.

• Thoracic Spine Extension on a Foam Roller: Enhance mid-back mobility for better shoulder mechanics.

• Doorway Pec Stretch: Release tight pecs that can pull your shoulders forward.

3. Strengthen Your Scapular Stabilizers

Build a strong foundation for your shoulders by targeting your scapular stabilizers with exercises like:

• Scapular Pull-Ups

• Face Pulls with a Band

• Prone T’s and Y’s on a Bench

4. Dial in Technique

Sometimes, shoulder pain stems from inefficiencies in movement patterns. Work with a coach or physical therapist to refine your form, particularly in high-volume or technical movements like snatches or muscle-ups.

5.) Warm Up Properly

Prime your shoulders with dynamic mobility and activation drills before every workout.

6.) Prioritize Recovery

Rest, hydration, and adequate nutrition are key to keeping inflammation in check.

When to Seek Help

Shoulder pain that doesn’t improve with rest, modification, or mobility work could indicate a more serious issue, like:

• Rotator cuff tears

• Impingement syndrome

• Labral injuries

If your pain persists, worsens, or is accompanied by weakness or instability, consult a physical therapist for an assessment.

Take Control of Your Shoulder Health

Shoulder pain doesn’t have to sideline you from the activities you love. By understanding the root cause of your pain and addressing it head-on, you can build stronger, more resilient shoulders.

Keep moving. Stay strong.

If you are having shoulder pain that is limiting you, schedule an appointment with a Dr. of Physical Therapy today to get you back to what you enjoy.