Thrive Thursday: This is sabotaging your shoulder impingement recovery: part 1

Shoulder pain can be incredibly frustrating, especially when it feels like nothing is working. At Made 2 Move Physical Therapy, one of the most common diagnoses we see is shoulder impingement. But what if we told you that the way people think about shoulder impingement is all wrong?

Let’s break it down. If you've been diagnosed with shoulder impingement, you may have been told to avoid certain movements, specific exercises, or even consider surgery. However, avoiding movement might actually be making things worse. At Made 2 Move Physical Therapy, we take a different approach—one that helps Charleston residents move better, regain strength, and get back to doing what they love. If you're looking for physical therapy in Charleston, we're here to help you take control of your recovery.

What Is Shoulder Impingement? (And Why It’s Not What You Think)

Shoulder impingement is often described as tissue (like a tendon or muscle) getting "pinched" between bones or ligaments, leading to pain and irritation. Sounds pretty mechanical, right? But here’s the wild part—there are tons of people who have this same “impingement” when they move their arms, and they don’t feel any pain at all.

So why do some people hurt while others don’t? That’s where things get interesting.

The Surgery That Didn’t Work

One of my first patients as a physical therapist had been struggling with shoulder pain for six years. He was a dedicated CrossFitter and a tennis player who had tried everything—physical therapy, injections, rest, and ultimately surgery (a subacromial decompression to "make more space" in his shoulder).

Guess what? Two years after surgery, he was still in pain.

Here’s the kicker: A 2018 placebo-controlled study found that there was no difference in outcomes between people who had this surgery and people who had a placebo (fake) surgery. In other words, removing bone and tissue didn’t change their pain at all. Let that sink in for a moment.

Why Rest & Avoidance Don’t Help

The biggest mistake my patient made? Avoiding movement.

1. He was told his shoulder was being "pinched," so he thought he needed to stop moving to prevent further damage. This led to stiffness, weakness, and more pain over time.

2. He locked his shoulder blade down, avoiding natural movement, which actually made things worse. Shoulder blades are meant to move!

   
   

This is why I really don’t like the term "shoulder impingement." It makes people fearful of movement when, in reality, movement is the key to recovery.

The Secret to Moving Pain-Free Again

Instead of avoiding movement, we need to retrain the shoulder to move the way it was designed to. This means letting go of the old-school advice to keep your shoulder blades "down and back" at all times. (Spoiler: That’s actually holding you back!)

Your shoulder blades should move freely when you lift your arm overhead. If you’re always pinning them down, you’re actually limiting your movement and making things harder on your body.

Here’s where we start:

• Scapular Push-Ups & Pull-Ups – Helps improve control of the shoulder blades

• Banded Scapular Pulls – Strengthens muscles that support movement

• Serratus Wall Slides – Trains upward rotation (crucial for overhead lifts)

• Seated Rows With Scap Movement – Encourages shoulder blade mobility

• Scapular Ring Rows – Builds strength and control

• Overhead Press & Reach – Helps integrate everything together

The key?

Pick a few of these exercises and do them 2-4x per week. Stick with it, and you’ll start noticing a difference. Here are some exercises you can try:

Scapular Push Ups and Scapular Pull Ups

Banded Scap Pulls

Serratus Wall Slides

Seated Rows With Scap Movement

Scapular Ring Rows

Overhead Press and Reach

What’s Actually Causing Your Shoulder Pain?

At this point, you might be thinking: If my pain isn’t from "impingement," then what is it?

Next, we’ll dive into what’s really causing your pain and how to fix it for good so you can get back to lifting, training, and living without limitations.

Implementing Isometrics: Tackling Knee Pain

Preventive Physical Therapy: How to Stay Active and Avoid Injuries

Muscle Mastery 101: Isometric vs. Eccentric vs. Concentric

What’s The Real Fountain of Youth?

The Bottom Line: Keep Moving!

The most important takeaway? Movement is your friend. If you've been avoiding certain exercises because of an impingement diagnosis, it's time to rethink that approach. Instead of fearing movement, focus on improving strength, mobility, and control.

Pain is complex, and while avoiding movement may seem like a logical solution, it often leads to more stiffness and discomfort. By incorporating smart, controlled movements and letting your shoulder blades do what they were meant to do, you can regain strength and function without unnecessary interventions.

Ready to Take the Next Step?

If you're dealing with shoulder pain and aren't sure where to start, reach out! Whether it's working with a physical therapist or just finding the right exercises for you, taking action now will help you get back to doing what you love—pain-free. Have questions? Drop them in the comments or send me a message. Let’s get those shoulders moving again!

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