Shoulder

Training with shoulder discomfort

This guide is for information only and does not replace an assessment by a doctor or physical therapist. If you have sharp pain, swelling, a recent injury, or the pain gets worse when you train, see a professional before continuing.

The shoulder is the most mobile joint in the body, which is also why it often suffers with heavy or overhead pressing. Balancing pushing and pulling is usually the first step.

Adjustments that often help

Do at least as many pulling sets (rows, face pulls) as pushing sets (presses, push-ups).

In presses, use dumbbells instead of a barbell so your hands can find their angle, and don't lower past the point where discomfort starts.

If pressing overhead bothers you, set the shoulder press aside for a while and train the shoulder with light raises and band face pulls.

When to stop and get checked

Stop and see a doctor or physical therapist if the pain is sharp or stabbing, if there is swelling, if you lose strength to lift your arm or the pain keeps you up at night, or if it feels worse the day after training.

Mild discomfort that doesn't increase during or after exercise often allows you to keep training with adjustments, but a professional who assesses you is the best person to say so.

How Pulsiko takes it into account

In your profile you can mark the joints that bother you. The workout generator then avoids the exercises that demand the most from them and suggests alternatives for the same muscles. You can also swap any exercise during a workout.