What You Need to Know About Shoulder Impingement
- Whit Voss
- Jun 30
- 3 min read
Whether you’re serving a tennis ball, chasing your kid at the park, or grinding through a workout—you need your shoulders to be strong, pain-free, and mobile.
But if raising your arm overhead feels like a pinch, stab, or a dull ache that won’t quit… you might be dealing with shoulder impingement—and pushing through it could be making things worse.
Let’s break down what it is, how it happens, how to test for it, and—most importantly—how we help people like you get back to doing what you love, pain-free.
First Things First: What Is Shoulder Impingement?
Shoulder impingement happens when the muscles and tendons that support your shoulder (mostly the rotator cuff) get pinched between bones during movement—especially overhead. That pinching leads to inflammation, pain, and over time, even more serious problems like tendon tears.
This issue is super common in people who:
Lift weights
Play sports like swimming, tennis, volleyball, or baseball
Work physical jobs or use their arms overhead
Sit or stand for multiple hours without changing positions (think: rounded shoulders, slouched spine)
And yes—this happens to kids and teens too, especially young athletes who specialize early or train hard year-round.
Symptoms You Shouldn’t Ignore
Here’s what shoulder impingement feels like:
A sharp or pinching pain when lifting your arm overhead
Pain when reaching behind your back (like putting on a coat)
Weakness or fatigue in the shoulder during workouts or sports
A dull ache that shows up at night (especially if you sleep on that side)
If this sounds familiar, it’s time to take action—because ignoring these signs can turn a small problem into a big one.
How We Test for It (Right in the Clinic)
There are a few simple, movement-based tests we use to confirm shoulder impingement:
Neer Test: We lift your arm while stabilizing the shoulder blade. Pain = positive test.
Hawkins-Kennedy Test: We bend your elbow and shoulder, then rotate inward. If that causes pain, that’s another clue.
Painful Arc Test: If pain happens when you lift your arm between 60 and 120 degrees, that’s a strong indicator.
We also check posture, strength, and joint movement to figure out why this is happening—and how to fix it at the root.
How We Treat Shoulder Impingement (and Help You Stay Active)
We take a whole-body, movement-based approach to treating shoulder pain. Here’s what that looks like in our office:
✅ 1. Fix the Root Cause
Shoulder impingement often stems from poor movement in the mid-back (thoracic spine), shoulder blade, or even the neck. We assess and adjust the areas that are limiting your shoulder’s ability to move freely.
✅ 2. Strengthen What’s Weak
We build a customized rehab plan with movements that:
Strengthen the rotator cuff
Activate scapular stabilizers (the muscles that control your shoulder blade)
Improve shoulder blade control during real-life and sport-specific movement
Think: resistance band work, posture drills, and progressions that actually translate to the way you move in life or sport.
✅ 3. Improve Your Mobility
We’ll work on restoring mobility through hands-on care, active stretching, and thoracic spine movement drills that open up your overhead range without pain.
✅ 4. Coach Your Movements
We don’t just hand you a sheet of exercises—we coach form, guide progress, and teach you how to move smarter so this doesn’t come back.
The Bottom Line
Shoulder impingement is common—but it’s not something you should just live with or train through. The earlier you catch it, the easier it is to fix.
So whether you’re an athlete, a weekend warrior, a parent chasing kids, or someone who just wants to keep moving pain-free, we’re here to help you get strong, stay mobile, and feel like yourself again.
Ready to Take the First Step?
If shoulder pain is holding you back, let’s fix it—before it turns into something bigger.📍 Book a movement-based exam today at Alameda Chiropractic & Ergonomics and get answers in your very first visit.
Comments