How to fix shoulder impingement

Shoulder impingement, a common condition affecting millions of people worldwide, can be a debilitating and painful issue. It occurs when the tendons and bursa within the shoulder joint become compressed or irritated, resulting in discomfort, limited mobility, and reduced quality of life. However, there is hope. With proper understanding, proactive care, and a comprehensive approach, shoulder impingement can be effectively managed and even resolved.

In this article, we will delve into the intricacies of shoulder impingement, explore its causes, symptoms, and diagnostic methods, and provide practical tips and exercises to help alleviate pain and regain shoulder function.

Understanding Shoulder Impingement

The shoulder joint is a complex ball-and-socket joint consisting of the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). It allows for a wide range of motion, enabling activities such as lifting, reaching, and throwing. The subacromial space is a region located within the shoulder joint. The acromion, a bony protrusion on the scapula, and the head of the humerus are separated by this area. The subacromial bursa and the rotator cuff tendons are two of its numerous significant structures.

how to fix shoulder impingement

Four tendons make up the rotator cuff, which attaches the shoulder muscles to the bones. These tendons support the shoulder joint and make mobility easier. When the shoulder moves, the subacromial bursa, a little sac filled with fluid, serves to lessen friction between the tendons and the acromion.

The bursa and tendons in a healthy shoulder move freely inside the subacromial region without being pinched or irritated. However, certain factors can contribute to the narrowing of this space, leading to impingement.

There are two main types of shoulder impingement

1. Subacromial Impingement: 

This is the most common type of shoulder impingement. It occurs when the structures in the subacromial space, such as the rotator cuff tendons or the subacromial bursa, get pinched or compressed between the acromion and the head of the humerus.

2. Internal Impingement: 

Internal impingement involves compression of the structures inside the shoulder joint, particularly the rotator cuff tendons, against the glenoid labrum (a rim of cartilage that deepens the shoulder socket). It often occurs in athletes involved in overhead sports, such as baseball or tennis, due to repetitive overhead motions.

Several factors can contribute to the development of shoulder impingement:

  • Anatomical Factors: Some individuals may have anatomical variations that predispose them to impingement, such as a hooked acromion shape or a downward-sloping acromion.
  • Muscle Imbalances: Weakness or imbalance in the muscles around the shoulder joint, particularly the rotator cuff and scapular stabilizers, can affect the stability and alignment of the joint, leading to impingement.
  • Poor Posture: Rounded shoulders and forward head posture can alter the alignment of the shoulder joint, narrowing the subacromial space and increasing the risk of impingement.
  • Overuse or Repetitive Movements: Activities that involve repetitive overhead motions, such as throwing or lifting weights, can strain the structures in the shoulder joint, leading to inflammation and impingement.
  • Trauma or Injury: Previous shoulder injuries, such as dislocations or fractures, can disrupt the normal mechanics of the joint, increasing the likelihood of impingement.

Understanding the underlying causes and mechanisms of shoulder impingement is crucial for effective treatment and prevention. By addressing these factors and implementing appropriate interventions, individuals can alleviate pain, restore shoulder function, and prevent future impingement episodes.

Recognizing the Signs and Symptoms

Recognizing the signs and symptoms of shoulder impingement is vital for early intervention and effective management. While the specific manifestations may vary from person to person, there are common indicators to be aware of.

1. Shoulder Pain:

Pain is the primary symptom of shoulder impingement. It is typically felt in the front or side of the shoulder and may extend down the arm. The pain is often described as a dull ache or a sharp, stabbing sensation. It may be aggravated by overhead movements, reaching behind the back, or lifting heavy objects.

2. Limited Range of Motion:

Shoulder impingement can cause restricted movement in the affected shoulder. You may find it difficult to raise your arm fully, especially when reaching overhead or behind your back. The limited range of motion can affect daily activities and hinder your ability to perform certain tasks.

3. Weakness:

Impingement-related pain and inflammation can lead to weakness in the shoulder muscles. You may notice a decreased ability to lift objects, perform certain exercises, or engage in activities that require shoulder strength.

4. Night Pain:

Shoulder impingement pain often worsens at night, particularly when lying on the affected side. This can disrupt sleep and lead to further discomfort.

5. Shoulder Clicking or Catching Sensation:

Some individuals with shoulder impingement may experience a clicking or catching sensation in the shoulder joint during movement. This can be attributed to the impinged structures rubbing or catching against each other.

6. Muscle Imbalances:

Shoulder impingement can result in muscular imbalances in the vicinity. Secondary symptoms including neck, upper back, or arm muscle tightness, stiffness, or even muscle spasms may develop as a result of this.

It’s crucial to remember that these signs can also point to other shoulder problems or injuries. Therefore, it is essential to seek the advice of a healthcare provider for a precise diagnosis. In order to determine the severity of the impingement and rule out any other underlying reasons, they will analyse your symptoms, do a physical exam, and maybe request imaging tests like X-rays or MRI scans.

Seeking Professional Help

When dealing with shoulder impingement, seeking professional help is crucial to ensure an accurate diagnosis, personalized treatment plan, and optimal management of the condition. Various healthcare professionals can play a role in the assessment and treatment process.

Here are some specialists who can provide valuable assistance:

1. Orthopaedic Specialist:

An orthopaedic specialist, specifically one with expertise in shoulder conditions, is an important healthcare professional to consult. They have in-depth knowledge of musculoskeletal conditions and can assess your shoulder impingement through physical examination, review of medical history, and interpretation of imaging tests. They will provide a definitive diagnosis and guide you through the available treatment options.

2. Physical Therapist:

Physical therapists play a critical role in the rehabilitation of shoulder impingement. They can assess your shoulder function, identify muscle imbalances, and design a personalized exercise program to improve range of motion, strength, and stability. Physical therapists also provide manual therapy techniques, such as joint mobilization or soft tissue massage, to alleviate pain and restore optimal shoulder mechanics.

3. Sports Medicine Physician:

If your shoulder impingement is related to sports or athletic activities, consulting a sports medicine physician can be beneficial. They specialize in treating and preventing sports-related injuries, including shoulder impingement. They can provide comprehensive care, including diagnosis, treatment, rehabilitation, and guidance on returning to sports safely.

4. Rehabilitation Specialist:

In complex cases or situations where conservative treatments have not provided sufficient relief, a rehabilitation specialist may be involved. These specialists focus on maximizing functional recovery and may explore advanced rehabilitation techniques or alternative treatment modalities to address shoulder impingement.

It is essential to communicate your symptoms, concerns, and treatment goals clearly to the healthcare professional you consult. Be prepared to provide details about your medical history, any previous injuries, and activities that may contribute to your shoulder impingement. This information will help guide the diagnostic process and aid in developing an individualized treatment plan.

During your appointment, the healthcare professional will likely conduct a thorough physical examination of your shoulder, assessing range of motion, strength, stability, and any signs of impingement. They may order additional tests, such as X-rays, MRI scans, or ultrasound imaging, to gain further insights into the underlying causes and severity of your impingement.

Conservative Treatments for Shoulder Impingement

When it comes to shoulder impingement, conservative treatments are often the first line of approach and can effectively alleviate pain, reduce inflammation, and improve shoulder function. These treatments aim to address the underlying causes, promote healing, and prevent further impingement. Here are some common conservative treatments for shoulder impingement:

Rest and Activity Modification:

Giving your shoulder adequate rest is crucial to allow the inflamed structures to heal. Avoid activities that exacerbate your symptoms, especially those involving repetitive overhead motions or heavy lifting. Modify your daily activities and use proper lifting techniques to reduce stress on the shoulder joint.

Ice Therapy:

Ice therapy can be used to soothe pain and inflammation in the affected area. Apply an ice pack or a bag of frozen vegetables to your shoulder for 15-20 minutes at a time, multiple times throughout the day. Avoid putting ice to your skin directly to keep it safe.


Non-steroidal anti-inflammatory drugs Ibuprofen and naproxen, two over-the-counter NSAIDs, can help lessen pain and inflammation. If you have any questions or concerns, speak with your healthcare professional and stick to the advised dosage.

Physical Therapy:

Physical therapy is a cornerstone of conservative treatment for shoulder impingement. A physical therapist will design a customized exercise program to address muscle imbalances, improve shoulder mechanics, and restore range of motion and strength. The program may include stretching exercises, strengthening exercises for the rotator cuff and surrounding muscles, and exercises to improve scapular stability and posture. 

Postural Correction:

Poor posture can contribute to shoulder impingement. Your physical therapist or other healthcare professional can offer advice on how to improve your posture and keep your shoulder joint in the right position while performing daily tasks. This could entail ergonomic changes to your office or daily routines, as well as exercises to strengthen the muscles that promote proper posture.

Corticosteroid Injections:

A corticosteroid injection may be suggested in some circumstances to lessen inflammation and offer momentary pain relief. In order to assure precision, this injection is normally given by a medical practitioner, such as an orthopaedic specialist. Remember that corticosteroid injections are not a permanent fix and are frequently combined with other conservative therapies.

Activity and Lifestyle Modifications:

Making modifications to your daily activities and lifestyle habits can significantly alleviate stress on the shoulder joint. This may involve avoiding repetitive overhead movements, using proper lifting techniques, adjusting workstation ergonomics, and incorporating regular breaks during activities that strain the shoulder.

Conservative treatments for shoulder impingement are often effective in managing symptoms and promoting recovery. However, it is important to follow the guidance of healthcare professionals and be consistent with your treatment plan. If conservative treatments do not provide adequate relief or if your symptoms worsen, further evaluation or alternative treatment options may be necessary.

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Strengthening and Mobilization Exercises

Strengthening and mobilization exercises play a crucial role in the rehabilitation and management of shoulder impingement. These exercises aim to improve the strength, stability, and mobility of the shoulder joint, address muscle imbalances, and promote optimal shoulder mechanics. Here are some exercises that are commonly prescribed for shoulder impingement:

1. Pendulum Exercise:

This exercise helps mobilize the shoulder joint and relieve stiffness. Stand next to a table or chair and lean forward, supporting your non-affected arm on the surface. Allow your affected arm to hang freely and gently swing it in small circles in a clockwise and counterclockwise direction. Perform 10 circles in each direction, and gradually increase the size of the circles as your range of motion improves.

2. Codman’s Pendulum Exercise:

Similar to the pendulum exercise, this exercise helps promote shoulder mobility. Stand with your unaffected arm resting on a surface, such as a table or chair, for support. Allow your affected arm to hang straight down. Gently sway your arm forward and backward like a pendulum, then side to side. Perform 10 repetitions in each direction.

3. Scapular Retraction:

This exercise targets the muscles that stabilize the scapula (shoulder blade) and improve posture. Stand or sit upright with your arms by your sides. Contract your shoulder blades together, maintaining the squeeze for a duration of 5-10 seconds. Relax and repeat for 10-15 repetitions. Focus on maintaining good posture throughout the exercise.

4. External Rotation with Theraband:

Attach a theraband to a fixed object at waist height. Stand sideways to the attachment point, keeping your elbow bent at a 90-degree angle and your forearm parallel to the floor. Hold the theraband in your hand, with your palm facing inward. Gradually pivot your arm outward, moving it away from your body, while resisting the pressure applied by the theraband. Return to the starting position in a controlled manner. Perform 2-3 sets of 10-15 repetitions on each side.

5. Internal Rotation with Theraband:

Attach a theraband to a fixed object at waist height. Stand sideways to the attachment point, keeping your elbow bent at a 90-degree angle and your forearm parallel to the floor. Grasp the theraband in your hand, ensuring your palm is oriented outward. Slowly rotate your arm inward, towards your body, against the resistance of the theraband. Return to the starting position in a controlled manner. Perform 2-3 sets of 10-15 repetitions on each side.

6. Wall Slides:

Stand with your back against a wall and your feet about a foot away from the wall. Place your arms against the wall with your elbows bent at 90 degrees, palms facing forward. Slowly slide your arms up the wall while maintaining contact between your back and the wall. Stop if you feel any pain or discomfort. Slide your arms back down to the starting position. Perform 2-3 sets of 10-15 repetitions.

7. Rotator Cuff Strengthening:

Various exercises can target the rotator cuff muscles, such as internal and external rotation with resistance bands, prone Ys and Ts, and dumbbell external rotation. These exercises help improve the strength and stability of the rotator cuff muscles, which play a crucial role in shoulder function. To ensure optimal results, it’s crucial to execute these exercises with correct technique and commence with lighter resistance. Gradually escalate intensity as your body allows.

Remember, it is essential to consult with a physical therapist or healthcare professional before starting any exercise program for shoulder impingement. A thorough evaluation of your condition will be conducted, enabling tailored guidance on exercises, sets, reps, and progressions that suit your unique requirements and capabilities.

Surgical Options and Considerations

In some cases, conservative treatments may not provide sufficient relief for shoulder impingement, and surgery may be considered as a treatment option. Surgical intervention is typically reserved for individuals who have persistent pain, significant functional limitations, or structural abnormalities that cannot be adequately addressed through non-surgical means. Here are some common surgical options for shoulder impingement:

1. Arthroscopic Subacromial Decompression:

This is the most common surgical procedure performed for shoulder impingement. It involves using small incisions and a tiny camera called an arthroscope to visualize and access the subacromial space. The surgeon removes any bony spurs or structures causing impingement, and may also address any associated rotator cuff tears if present.

2. Rotator Cuff Repair:

If shoulder impingement is associated with a significant rotator cuff tear, a surgical repair may be necessary. This can be done arthroscopically or through an open incision, depending on the size and location of the tear. The surgeon sutures the torn edges of the rotator cuff back together, promoting healing and restoring function.

3. Distal Clavicle Excision:

In cases where impingement is caused by a prominent or arthritic distal clavicle (collarbone), a surgical procedure called distal clavicle excision may be performed. The surgeon removes a small portion of the clavicle to create more space in the subacromial area and relieve impingement.

4. Release of the joint capsule around the shoulder joint:

In some circumstances, tightness or contracture of the joint capsule can cause impingement. To relax and loosen the tight capsule, a surgical treatment known as capsular release may be carried out. This will enhance range of motion and reduce impingement.

It is significant to highlight that surgery is normally saved for cases of shoulder impingement that do not improve with non-surgical treatments. A complete evaluation by an orthopaedic specialist or shoulder surgeon is necessary to decide the best course of action before considering surgery.


Shoulder impingement can be a challenging and debilitating condition, but it is not insurmountable. By gaining a comprehensive understanding of the condition, seeking timely professional help, implementing conservative treatments, engaging in targeted exercises, and adopting preventive measures, individuals can effectively manage and even overcome shoulder impingement. It is crucial to approach treatment with patience, consistency, and a commitment to long-term shoulder health. Remember, unlocking freedom from shoulder impingement is possible, and by taking proactive steps, you can reclaim a pain-free, functional, and active life.