Front of Shoulder Pain?

The In’s & Out’s of Front of Shoulder Pain. Here's What You Need to Know!

Shoulder pain can be very, very annoying especially when it hits you right in the front of the shoulder (trust me, I’ve had this many of times before myself!). Whether it's during your workout or just reaching up to grab something from a shelf, this type of pain can make even the simplest tasks feel like a struggle. But what’s going on? Why do you have this front-of-shoulder pain, and more importantly, how can you fix it?

In this post, we're going to explore the most common causes of pain at the front of the shoulder, what the symptoms look like, exercises to help ease the pain, and how you can prevent it in the future. Ready to get those shoulders back to full function? Let’s dive in!

What Causes Pain at the Front of the Shoulder?

First off, shoulder pain can come from a variety of issues, but when it’s focused on the front, it’s often due to overuse or injury. Here's a breakdown of some of the most common culprits:

1. Rotator Cuff Tendinitis or Impingement: Your rotator cuff is made up of muscles and tendons that help stabilise and move your shoulder. Sometimes, those tendons can become irritated or inflamed from repetitive motions or activities that involve lifting, pushing, or pulling—hello, gym enthusiasts and desk workers! This irritation can cause pain in the front of your shoulder.

2. Biceps Tendinitis: Another common cause of pain at the front of the shoulder is biceps tendinitis. Your bicep muscle runs down your arm and connects at the shoulder. When that tendon gets inflamed, it can result in a dull ache that’s very much felt at the front of your shoulder, especially when lifting or reaching overhead.

3. Shoulder Bursitis: The shoulder has small fluid-filled sacs, known as bursae, that help reduce friction between the bones and soft tissues. When these bursae become irritated (often due to overuse or improper movement), it leads to shoulder bursitis, causing pain, especially in the front part of the shoulder.

4. Labral Tear: The labrum is the cartilage that surrounds the shoulder socket and provides stability. Injuries or tears to the labrum, usually from a traumatic event like a fall or heavy lifting, can lead to deep pain that radiates through the front of the shoulder.

Regardless of what exactly is causing the issue, treatment will generally still focus on the key areas surrounding the shoulder (along with the shoulder itself). The difference lies in tailoring the treatment to your unique needs and capacity. This personalised approach considers any contraindications, ensuring the root cause of the pain is addressed while safely improving your movement capacity.

Symptoms of Front of Shoulder Pain

Pain in the front of the shoulder doesn't always come alone. It's often accompanied by other symptoms, depending on the cause. Here are some common signs that your shoulder might need some TLC:

• Aching or throbbing: A dull ache can settle in the front of the shoulder, sometimes spreading into the upper arm.

• Sharp pain when moving your arm: Especially during overhead movements or reaching out to the side.

• Limited range of motion: You might feel stiff or find it difficult to move your arm in certain directions.

• Weakness: Lifting objects, even light ones, can feel harder than it should.

• Clicking or popping: Some people notice a clicking sensation or sound when they move their shoulder.

If you're feeling any combination of these symptoms, it’s likely time to start thinking about treatment. Don’t worry, though. There are plenty of ways to tackle this issue! (see below)

Areas to Exercise for the Treatment of Front of Shoulder Pain (good starting point)

When addressing front of shoulder pain, it’s crucial to look beyond just the shoulder joint itself. While it’s tempting to focus solely on the source of the pain, true relief often comes from considering how the entire body works together. Specifically, the mobility and stability of key areas surrounding the shoulder—like the cervical spine (neck), scapula (shoulder blade), thoracic spine (upper back), and even the hips—play an essential role in either supporting or straining the shoulder. Let’s break down why these regions matter.

1. Cervical Spine (Neck):
Your neck is the first link in the chain. A stiff cervical spine can directly affect the shoulders. When the neck lacks mobility or is overly tight, it can cause compensatory movements in the shoulders. This puts extra strain on the muscles and tendons at the front of the shoulder, potentially leading to pain. Ensuring that the cervical spine moves freely and stays strong is key to creating a stable base for your shoulders.

2. Scapula (Shoulder Blades):
The scapulae are a part of the shoulder complex. The play a pivotal role in shoulder health. I commonly see scapula dysfunction in people with shoulder injuries and pain. It controls much of the shoulder’s movement and stability, so when the muscles around the scapula are weak or imbalanced, it throws everything off. Proper scapular mobility and stability ensure that your shoulder joint isn’t overworked, especially during overhead or repetitive motions. In fact, many shoulder issues stem from a scapula that isn’t moving correctly or isn’t providing enough support during movement.

3. Thoracic Spine (Upper Back):
The thoracic spine is a powerhouse when it comes to shoulder health. A stiff or rigid thoracic spine can limit your shoulder’s range of motion, forcing the shoulder joint to compensate and move in ways it shouldn’t. This can lead to pain, particularly in the front of the shoulder. Improving mobility in the thoracic spine helps distribute movement more evenly across your back and shoulders, reducing the strain on the shoulder joint itself. It’s like creating a strong, flexible base that allows your shoulders to function freely and without stress.

4. Hips:
You might be surprised to hear that your hips play a significant role in shoulder pain, but everything in the body is connected! If your hips are unstable or lack mobility, it can affect your entire posture and alignment. For example, tight hips can cause your pelvis to tilt, which then shifts your spine out of its natural alignment. This ripple effect can place extra pressure on the shoulders. By ensuring that your hips are strong and flexible, you create a solid base that allows the rest of your body, including your shoulders, to move efficiently.

How to Prevent Front of Shoulder Pain

Prevention is always better than cure, right? Luckily, there are several simple things you can do to stop front-of-shoulder pain from creeping into your life:

1. Improve Your Posture: Yes, some postures are better than other, there is no ‘bad’ posture. There is a nice little saying that states “your best posture is your next one”. So find and move between positions that place as little strain on the body as possible.

2. Warm Up Properly: Before jumping into any workout, or even in the morning before you start your day, make sure you warm up your shoulder muscles. Gentle movements can increase blood flow and reduce the risk of injury.

3. Strengthen Supporting Muscles: Strong muscles around your shoulder blade and upper back can take some of the load off your shoulders. Incorporate exercises that target these areas.

4. Avoid Repetitive Overhead Motions: If you’re prone to shoulder pain, try to limit repetitive overhead movements. Instead, vary your activities and focus on exercises that improve shoulder stability and mobility. Remember, that avoiding something that aggravates your shoulder is only temporary. It just means you’re not ready to handle that task or load…..yet!

5. Listen to Your Body: If you feel pain or discomfort in the front of your shoulder, don’t ignore it! Pushing through pain can make things worse. Rest, modify, and improve! And consult a healthcare professional if needed.

When to Seek Help

If you’ve been dealing with front of shoulder pain for a while, it can be tough to know when it’s time to reach out for professional support. But certain signs shouldn’t be ignored. If you notice any of the following, it’s best to seek help:

• Loss of Function or Strength: If you’re finding it difficult to lift your arm or notice a decrease in strength, it could be a sign that your shoulder needs some extra attention. Getting your shoulder checked out early can help you recover more quickly and get back to your usual activities with confidence.

• Persistent or Worsening Pain: Pain that lingers for weeks, gets worse with activity, or doesn’t improve with rest is a clear signal that it’s time for an evaluation.

• Night Pain or Difficulty Sleeping: If your shoulder pain keeps you up at night or makes it hard to find a comfortable sleeping position, it may be time to consult a professional.

Conclusion

Front of shoulder pain can slow you down, but with the right knowledge and approach, you can take control of your shoulder health and get back to moving pain-free! By understanding what causes the pain, recognising the symptoms, and addressing the mobility and stability of surrounding areas like the neck, scapula, and hips, you’re already on the right path. And remember, prevention always trumps cure.

At Alignment Exercise Physiology, we offer Online Exercise Physiology consultations that can help you tackle front of shoulder pain from the comfort of your home. Whether you’re struggling with persistent discomfort or just want expert advice, we’re here to provide personalised, evidence-based strategies tailored to your needs. We’ll guide you through every step of your recovery, focusing on your overall movement and function to keep you feeling your best.

Don’t let shoulder pain hold you back—Get  in contact today and let’s work together to get you moving freely again!

By Scott Howard (Clinical Exercise Physiologist) │ 23/09/2024 │ Alignment Exercise Physiology