Regardless, if you're ready to end your shoulder pain and start moving and exercising without restriction, you've found the right place. I've spent my career helping people recover from injuries and helping strength athletes improve their performance, so I've had to learn much about pain management and prevention.
Because let's be honest, no one enjoys dealing with shoulder pain, and nobody wants exercises that don't seem to help. Several similar factors in either scenario can cause shoulder pain. Shoulder motions play a significant role in determining whether or not an exercise will cause injury or discomfort.
Because of the complexities of the shoulder's mechanics, proper form during exercise is crucial. But as you'll see, one thing matters the most when it comes to getting your shoulders healthy and keeping them that way.
Exercise or Execution: Why Your Shoulders Hurt
No matter who I work with, it is abundantly clear that no Internet article can diagnose and fix your problems after spending a lifetime assisting others with rehabilitation and pain-free living.
To ease pain or avoid future discomfort, this should do the trick. On the other hand, if you're in constant, severe pain or are recouping from a serious injury or surgery, you should see a doctor or physical therapist to find out what's wrong. Pain in the shoulders is a common complaint of weightlifters. Injuries are common and aren't limited to novices or weekend warriors. Powerlifters, Crossfitters, bodybuilders, and even Highland Games competitors can benefit from this. Research also shows that even highly trained Olympic lifters experience shoulder pain.
The Shoulder Question You Didn't Consider
You can understand the pain in your shoulders in the context of your recent running activities. What happens if you have never run before and are suddenly required to run multiple sprints? It's possible that going from one extreme (no use) to another (severe use) could cause you to sustain some injury (high-intensity reps).
It's the same with actions performed in the air. Most people go the entire day without ever putting their arms above their heads. Instead, they spend the day sprawled over various electronic devices or in awkward positions at their desks.
Why Your Shoulders Lack Mobility
The scapula, the triangular bone at the back of the shoulder that resembles a wing, must rotate about 60 degrees to allow a total 180-degree overhead reach.
When you try to make this transition but fail, problems arise. The range of motion of your shoulders is constrained by a rounded thoracic spine (AKA the shoulder blade).
Thus, raising the arm overhead necessitates relocating the entire shoulder joint, which places extra strain on the shoulder's supporting structures.