Thrive Thursday: Rethinking Shoulder Impingement – What You Need to Know (Part 2)

Shoulder pain can be frustrating, especially when it keeps coming back no matter how much you rest or stretch. Maybe you were told you have shoulder impingement and that avoiding certain movements is the best way to heal. But what if that’s not entirely true?

At Made 2 Move Physical Therapy in Charleston, we see it all the time—people who stop moving their shoulder to avoid pain, only to find that their discomfort gets worse. If that sounds familiar, don’t worry. You’re not alone, and more importantly, you’re not stuck with shoulder pain forever.

Let’s dive into the real cause of your pain and, most importantly, how you can fix it.

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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?

What’s Wrong with the “Shoulder Impingement” Diagnosis?

If you’ve been told you have shoulder impingement, your first instinct is probably to stop moving your arm to prevent further irritation. That seems logical, right? If something is “impinged” or “pinched,” wouldn’t moving it just make it worse?

Here’s the thing—your shoulder is designed to move. The idea that tissues getting “squished” is automatically bad is outdated science. In fact, compression and movement happen all the time in healthy, pain-free shoulders.

Research is now showing that what we used to call shoulder impingement may not actually be a mechanical pinching issue at all. A recent study concluded:"As the current evidence indicates that the impingement theory has become antiquated, we recommend abandoning the term shoulder impingement."

That means the way we’ve been thinking about shoulder pain needs to change. Avoiding movement won’t solve the problem, but moving the right way will.

If It’s Not Shoulder Impingement, Then What Is It?

Most of the time, the pain labeled as shoulder impingement is actually rotator cuff tendinopathy—which is just a fancy way of saying your rotator cuff tendons are stressed, irritated, or not adapting well to the loads you’re putting on them.

Think of it this way:

• If you suddenly start working out after months of being inactive, your muscles and tendons may not be ready for the stress.

• If you’ve been training hard but not giving your body enough time to recover, those tendons can become irritated.

• If you rapidly increase your training volume (like jumping from lifting 10-pound dumbbells to 40-pound dumbbells), your tendons may not be able to handle the sudden spike in load.

This is what we call load mismanagement, and it’s one of the most common reasons people experience shoulder pain.

The Two-Step Process to Fix Shoulder Pain for Good

If you want to get rid of your shoulder pain and keep it from coming back, you need to do two things:

Step 1: Calm Down the Angry Tissues

Our first priority is to reduce pain and irritation so your shoulder can move more comfortably. But that doesn’t mean complete rest—it means modifying movements so you can stay active without making the problem worse.

At Made 2 Move Physical Therapy in Charleston, we focus on keeping you moving while reducing strain on your shoulder. This may involve:

• Adjusting your workouts to temporarily reduce stress on the shoulder

• Modifying painful movements so they feel better

• Strengthening surrounding muscles to take some of the load off your shoulder

This step is all about finding a balance between movement and pain management so your shoulder can begin to recover.

Step 2: Build Strength and Resilience

Once the pain is under control, the next step is making sure your shoulder is strong enough to handle the activities you love—whether that’s lifting, throwing, swimming, or just reaching for something on a high shelf without pain.

Here’s where physical therapy in Charleston plays a major role. Too much load can break tissues down, while too little load doesn’t stimulate any progress. The key is finding the right balance.

At Made 2 Move Charleston, we create a personalized strength and mobility program that ensures your shoulder not only heals but becomes stronger and more resilient, so the pain doesn’t return.

How to Start Fixing Your Shoulder Right Now

If you’re ready to take action today, here are four key things to focus on:

1. Modify Painful Activities

You don’t need to stop moving completely, but you do need to make adjustments. Keep pain at a 3-4/10 or lower both during and after activity. This might mean changing how you press, pull, or lift for a short period while your shoulder recovers.

2. Adjust Your Training Plan

If you’re feeling shoulder pain, it’s time to temporarily tweak your routine. Reducing overall shoulder stress for a short time allows your tissues to recover properly. This doesn’t mean stopping exercise—it just means being smarter about it.

3. Prioritize Recovery

Recovery isn’t just about rest. It includes good sleep, proper nutrition, hydration, and stress management. Without enough recovery, your body doesn’t have the resources it needs to heal.

4. Add in Targeted Strength Exercises

The right exercises can help restore function and prevent future shoulder pain. Here are a few exercises we frequently prescribe at Made 2 Move Physical Therapy in Charleston:

• Wall Angels – Improves mobility and posture

• Banded External Rotations – Strengthens rotator cuff muscles

• Seated Elbow on Knee External Rotations – Helps with tendon resilience

• Bent Arm Lateral Raises – Builds stability

• Overhead Landmine Press – Safe way to strengthen overhead movement

• Dumbbell Bench Press – Develops strength without excessive strain

These exercises help build up your shoulder’s capacity so it can handle daily life and training without pain.

Why You Need a Physical Therapy Plan for Long-Term Shoulder Health

Every shoulder is different, and what works for one person might not work for another. Your job, exercise routine, mobility, previous injuries, and goals all play a role in your recovery.

That’s why working with a physical therapy clinic in Charleston is so important. Instead of guessing what exercises will help, you get a customized plan that meets your specific needs.

At Made 2 Move Physical Therapy in Charleston, we don’t just focus on pain relief—we help you build long-term resilience so you can move with confidence and strength.

If you’re tired of shoulder pain holding you back, schedule a consultation today and let’s get you back to doing what you love.

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