Preventing Shoulder Injuries When Returning to the Gym
Shoulder pain is very common and accounts for over 2% of all GP consultations. So how do you reduce the risk of needing to see your GP or therapist when you return to the gym?
Protecting your shoulders as you train
The shoulder is one of the most mobile joints in the body, which makes it excellent for exercise but also more vulnerable to injury if overloaded too quickly or trained with poor technique. When returning to the gym after time off, taking a gradual and structured approach is key to protecting your shoulders and avoiding unnecessary pain or injury.
Whether you are getting back into weight training, fitness classes, or general conditioning, a few simple principles can significantly reduce your risk of shoulder problems. Rotator cuff injuries and AC joint injuries are among the most common shoulder injuries seen in gym-goers, particularly in people performing repetitive or high-load upper-body training. Improper technique is a major risk factor for these injuries.
If shoulder pain disrupts sleep or lasts more than 2-4 weeks, professional consultation is recommended.
Understanding the rotator cuff and its role in shoulder health
The rotator cuff is a vital group of muscles and tendons that surround the shoulder joint, playing a key role in keeping your shoulder healthy and pain-free. Made up of four muscles, the supraspinatus, infraspinatus, teres minor, and subscapularis, the rotator cuff works to stabilise the shoulder and allow for smooth, controlled movement in every direction. These muscles and tendons connect the upper arm bone (humeral head) to the shoulder blade, supporting smooth movement and allowing you to lift and rotate your arm freely.
Because the rotator cuff is involved in almost every movement of the shoulder, it is especially vulnerable to injury. Common shoulder injuries, such as rotator cuff tears or tendon irritation, can cause severe pain, limit your range of motion, and make everyday activities difficult. Overuse, repetitive movements, or sudden trauma can all put extra strain on the rotator cuff tendons, leading to pain and reduced function.
Understanding how the rotator cuff supports your shoulder joint can help you make smarter choices in the gym. Focusing on exercises that strengthen these muscles, using proper technique, and avoiding movements that overload the shoulder can all help prevent injury and keep your shoulder moving freely. If you experience pain or notice a decrease in your shoulder’s movement, it’s important to address these symptoms early to avoid more serious injury.
How to prevent shoulder injuries when returning to the gym:
Warm up properly and activate the shoulder muscles
A proper warm-up prepares your shoulder muscles, tendons, and joints for exercise. Dynamic warm-ups, such as arm circles and band pull-aparts, should be prioritised to increase blood flow and joint lubrication. This is especially important after periods of inactivity. Light cardiovascular activity followed by dynamic movements helps increase blood flow and improve mobility.
Using resistance bands or therabands is an effective way to activate the rotator cuff and shoulder stabilising muscles before lifting weights. Exercises such as banded external rotations, rows (with a focus on squeezing the shoulder blades), and shoulder blade squeezes can help “switch on” the muscles that protect the shoulder joint. A physiotherapist or qualified trainer can demonstrate how to perform these safely and effectively.
A lack of proper warm-up increases the risk of shoulder injuries caused by cold, tight muscles.
Increase resistance gradually
Your muscles, tendons, ligaments, and bones all rely on regular loading to stay strong and healthy. However, after a break from training, these tissues need time to adapt again.
Avoid the temptation to return straight to your previous weights. Instead, start lighter than you think you need to and increase resistance gradually over several weeks. This allows your shoulder tissues to adapt to new demands and reduces the risk of overload injuries such as tendon irritation or muscle strains.
If in doubt, prioritise good technique and controlled movement over heavier weights.
Manage volume as well as weight
Injury risk is not just about how heavy the weight is – it also relates to how much total work your shoulder is doing. This includes:
- number of exercises
- number of sets
- number of repetitions
- training frequency
When returning to the gym, limit at least one of these variables and increase them gradually. For example, keep weights lighter while you build volume, or reduce the number of sets until your shoulder strength and endurance improve. Performing more repetitions with lighter weights can be especially beneficial for shoulder rehabilitation and strength training, as it helps promote tendon recovery without excessive strain.
Allow rest days between upper body sessions so your shoulders have time to recover and adapt.
Pay attention to technique and exercise selection
Poor technique places unnecessary stress on the shoulder joint. Improper technique, especially during high-risk exercises like behind-the-neck presses, upright rows, and deep bench dips, increases the risk of shoulder injury. Exercises involving the neck, such as behind-the-neck movements, can place extra strain on both the shoulder and neck, further increasing injury risk. Take time to relearn correct form. Exercises should feel controlled and pain-free through the full range of motion.
If certain exercises consistently cause shoulder discomfort, temporarily modify or avoid them. Pain in the shoulder is not something to “push through” – it is often an early warning sign that something needs adjustment.
Listen to early warning signs
Mild muscle soreness is normal when returning to exercise, but sharp pain, persistent aching, weakness, or restricted movement are not. If shoulder pain lasts more than a few days, worsens with training, or affects everyday activities, it is sensible to reduce loading and seek professional advice early.
Early assessment and simple modifications can often prevent minor issues from becoming long-term shoulder problems.
Final thoughts
Returning to the gym should build confidence and strength – not lead to pain or injury. By warming up properly, progressing gradually, managing training volume, and respecting your shoulder’s limits, you can significantly reduce your risk of injury and keep training safely.
If shoulder pain persists or limits your ability to exercise, a specialist assessment can help identify the cause and guide a safe return to activity.
By following these simple steps, you greatly reduce the chances of needing to see a physical therapist or a shoulder & elbow specialist.
FAQs
Mild muscle soreness after exercise is normal, especially when returning to the gym after a break. However, sharp pain, pain that worsens during exercise, night pain, weakness, or restricted movement may indicate a shoulder injury rather than simple soreness. If pain is severe, persistent, or accompanied by significant weakness, a tear (such as a rotator cuff tear) or another shoulder condition may be present. In these cases, professional assessment is important for proper diagnosis and management. If pain lasts more than a few days or affects daily activities, it’s best to reduce training and seek professional advice.
You don’t always need to stop training completely, but you should avoid exercises that cause pain. Initial management of a gym shoulder injury may include relative rest, ice, compression, and elevation (often referred to as RICE). Early gentle movements, such as pendulum swings, are recommended to help maintain the range of motion and prevent further injury. Reducing weight, modifying movements, or temporarily avoiding aggravating exercises can allow the shoulder to settle while you continue training safely. Pushing through shoulder pain can increase the risk of a more serious injury or further injury.
Overhead exercises are not inherently bad, but they require good shoulder mobility, strength, and technique. Repetitive overhead activities are a common cause of rotator cuff injury, and pain during these movements may indicate a rotator cuff tear or other injury. When returning to the gym, it’s important to reintroduce overhead movements gradually and with lighter weights. If overhead exercises consistently cause pain, they should be modified or avoided until shoulder strength and control improve.
When returning after a break, it’s best to allow adequate recovery between upper-body or shoulder-focused sessions. Training shoulders two to three times per week, with rest days in between, is usually recommended. This gives muscles and tendons time to adapt and reduces the risk of overload injuries.
Consistent shoulder exercises and strength training, focusing on more repetitions with lighter weights, are essential for rebuilding strength in the shoulder muscles and ligaments after an injury and promoting recovery. Consistency in performing rehabilitation exercises can accelerate the healing process and support a quicker return to normal activities.
You should seek assessment if shoulder pain persists for more than a week or two, keeps returning, limits your ability to train, or affects everyday tasks such as lifting, dressing, or sleeping. Early assessment can help identify simple issues and prevent them from becoming long-term shoulder problems.
Shoulder physiotherapy and physical therapy are key treatment options for gym shoulder injuries, including frozen shoulder and rotator cuff injuries, and are often recommended as the first line of treatment.
Shoulder dislocation is a serious injury that can happen during workouts, especially when performing exercises that place the shoulder joint in vulnerable positions or involve excessive weight.
To protect your shoulder from dislocation, always prioritise proper technique and avoid lifting more weight than you can control. Warm up thoroughly and include stretches that improve flexibility in the shoulder muscles and rotator cuff. Strengthening the muscles around the shoulder joint, especially the rotator cuff, helps stabilise the area and reduces the chance of the humeral head slipping out of place.
It’s also important to listen to your body. If you notice symptoms of shoulder instability, such as a feeling that your shoulder could “pop out,” or if you experience severe pain during or after exercise, stop immediately. Avoid exercises that cause discomfort or put extra strain on the shoulder, and consult a personal trainer or physical therapist for guidance. They can help you modify your workout routine to reduce risk and support your shoulder’s healing process, allowing you to return to normal activities safely and confidently.