Shoulder Impingement: Lifting Without Pain Again

Why it happens 

Poor posture, muscle imbalance, or overuse can narrow the space in your shoulder joint, irritating tendons and limiting mobility. 

Our Wimbledon Physiotherapy Approach 

1. Posture Reset 

• Scapular control drills to create more joint space. 

2. Pain-Free Strengthening 

• Gradual loading of the rotator cuff and upper back muscles. 

3. Mobility Restoration 

• Manual therapy and stretching to improve range without aggravating symptoms. 

4. Activity Modifications 

• Temporary changes to lifting technique or gym program to allow healing. 

Recovery timeline 

• Pain reduction: 2-4 weeks 

• Full function: 6-12 weeks depending on severity. 

At-home tips 

• Avoid repeated overhead lifting until symptoms settle. 

• Use a rolled towel between your elbow and body during some exercises to improve shoulder mechanics. 

You normally can keep training - you just need a plan that works with your shoulder, not against it.