If you’re an overhead athlete — think baseball pitchers, swimmers, volleyball players, or CrossFit enthusiasts — your shoulders are under constant demand. While these sports are great for building strength and mobility, they also put a unique level of stress on the shoulder joint, making it one of the most commonly injured areas in athletes who rely on repeated overhead motions.
Understanding the mechanics of shoulder pain in athletes and learning how to prevent injuries can help you perform at your best while reducing long-term damage.
If you’re an overhead athlete — think baseball pitchers, swimmers, volleyball players, or CrossFit enthusiasts — your shoulders are under constant demand. While these sports are great for building strength and mobility, they also put a unique level of stress on the shoulder joint, making it one of the most commonly injured areas in athletes who rely on repeated overhead motions.
Understanding the mechanics of shoulder pain in athletes and learning how to prevent injuries can help you perform at your best while reducing long-term damage.
Why Overhead Athletes Are Prone to Shoulder Injuries
The shoulder is the most mobile joint in the body — and that’s both a blessing and a curse. Its wide range of motion makes it perfect for throwing, serving, pressing, and swimming, but this mobility also sacrifices some stability.
Overhead movements often involve repetitive motion, high force, and end-range loading, which can lead to:
- Shoulder impingement in athletes
- Rotator cuff tears or strains
- Labral tears
- Shoulder instability
- Tendinopathies (especially supraspinatus and biceps tendons)
Even small imbalances or movement inefficiencies can cause overuse injuries over time, especially in sports that involve repetitive overhead motion.
Common Causes of Shoulder Pain in Overhead Athletes
- Muscle Imbalances
When certain muscles (like the pecs or upper traps) dominate while others (like the lower traps or rotator cuff) underperform, the shoulder becomes misaligned and more vulnerable to injury. - Poor Scapular Control
The scapula (shoulder blade) plays a key role in stabilizing the shoulder. If it’s not moving efficiently, it throws off the mechanics of the entire shoulder complex. - Overtraining & Inadequate Recovery
High training volume without enough rest, mobility work, or corrective exercises can result in inflammation and degeneration of shoulder tissues. - Improper Technique
Faulty mechanics during lifts, throws, or serves can place abnormal stress on the joint, wearing down the shoulder over time. - Lack of Thoracic Mobility
Limited movement in the upper spine can force the shoulder to overcompensate during overhead motions, leading to strain and discomfort.
Symptoms You Shouldn’t Ignore
Overhead athletes often push through discomfort, but persistent symptoms can indicate a more serious issue:
- Sharp pain during or after overhead movements
- Clicking or popping in the shoulder
- Loss of range of motion or strength
- Nighttime pain (especially when lying on the affected side)
- Shoulder instability or “dead arm” feeling
If you’re experiencing these, it’s time to seek help from a provider who understands sports-related shoulder pain.
How to Prevent Shoulder Injuries
Prioritize Mobility
Regularly work on thoracic spine extension, shoulder external rotation, and scapular mobility. Use foam rollers, lacrosse balls, and dynamic stretching to keep tissues mobile.
Strengthen the Rotator Cuff and Scapular Stabilizers
Incorporate exercises that isolate the shoulder joint and strengthen it in multiple planes of movement. These will help balance the muscles that control shoulder positioning.
Warm Up Properly
A thorough warm-up that activates the rotator cuff and scapular muscles can significantly reduce injury risk before throwing, pressing, or swimming.
Monitor Volume and Intensity
Don’t overload your shoulder with excessive volume, especially under fatigue. Periodization and proper rest are key to avoiding overuse.
Get Regular Manual Therapy
Sports massage, dry needling, or physical therapy for shoulder injuries can reduce tightness, improve blood flow, and correct movement dysfunction before they become major problems.
Recovery Strategies If You’re Already in Pain
If you’re already experiencing shoulder discomfort:
- Deload your training volume (especially overhead work).
- Seek professional assessment from a physical therapist.
- Follow a tailored rehab plan focused on mobility, stability, and controlled strengthening.
- Avoid quick fixes like corticosteroid injections unless absolutely necessary — they can mask the problem, not fix it.
Keeping Athletes Strong and Pain-Free
Shoulder injuries don’t have to be part of your story as an overhead athlete. With the right balance of prehab, mobility, technique, and recovery, you can continue training without being sidelined by pain.
If you’re struggling with shoulder pain from sports, our team can help you find the root cause, create a personalized plan, and get you back to peak performance. Contact us today to schedule your assessment for shoulder pain relief and take the first step toward stronger, healthier shoulders.
Client Success Stories
Our treatments and services always begin with finding the root of any imbalances and pain. With our whole body approach, you’ll get moving AND FEELING YOUR BEST!
Carrie’s Story – Long-Distance Runner
Addie’s Story – Dancer
WHAT CLIENTS HAVE TO SAY
I’ve been seeing Stephanie for a shoulder injury. I appreciate her extreme care, her thoughtfulness, and most importantly her use of creative approaches to relieve the pain and help my shoulder heal. My number one goal is to avoid surgery and with Steph’s help, I have my best chance!
This place is an absolutely amazing place to get Physical Therapy. I have been to many different medical facilities, and nothing has compared to the treatment that I get here. At first it may seem like a lot with the cost, but they will work with you, and it will be worth it in the end. I have done only 4/5 sessions so far and we have gotten more done than doing twenty sessions under insurance at a hospital system. The ladies that treat you here are super nice and understanding.
Molly is incredibly knowledgeable! I saw her for pelvic floor health for my second pregnancy. She asked questions I haven’t been asked before and did a thorough evaluation to try and get to the root cause of ailments I had with my first pregnancy. She exudes passion for what she does and stressed the importance of prevention. She never made me feel silly for asking questions and explained what and why she was doing in a way I could understand. I would absolutely recommend Molly and Breathe in Motion to any pregnant and postpartum mamas!
I’m a mom of two young and very active little ones. I had on and off low back pain since my last pregnancy and everyday life with my kids was becoming more painful and frustrating. I started therapy with Molly and was so impressed with her kind and compassionate demeanor, her knowledge, the quality of and her practice based on treating the whole person, listening to needs and helping achieve goals. I am back to chasing my kids and being active without pain! Molly is absolutely wonderful! So grateful.
