Shoulder Pain from Lifting Weights (A Helpful Guide)

When you lift weights over time, the muscles in the shoulder group can become stiff and tight due to repeated muscular contraction and overuse. These tight shoulder muscles can lead to overstretching, straining, and inflammation of the shoulder tendons and surrounding tissue. This circumstance causes tendon pain during physical activity and resistance exercises such as bench press, overhead press, deadlift, weighted tricep dip, and lateral raise.

If you experience shoulder pain when lifting or after working out, you've come to the right place. For years I struggled with shoulder problems during my workouts (watch video). I cured my shoulder pain. By the end of this article, I will show you exactly how to do the same.

Shoulder pain is common among athletes and those involved in weight training. So what causes shoulder pain in weightlifters, and why does it happen? The root causes of shoulder pain from lifting weight are:

1. Chronic Inflammation
2. Magnesium Deficiency
3. Muscle Restriction

Weight training builds and strengthens muscles, but it also inflames tendons, ligaments, and joints in the body. When the workout target or involve the shoulders, (e.g. bench press, overhead press, pull-ups, push-ups, bar dips), it inflames the shoulder tendons and joint.

Inflammation of the shoulder tendons causes a "burning" sensation of pain in and around the shoulder joint. The condition is known as shoulder tendonitis, or more specifically rotator cuff tendonitis.

The burning feeling and pain around the shoulder are signs of acute inflammation – meaning the pain is temporary. With time, the body heals the shoulder tendons, and the pain goes away. But, when the shoulder tendons cannot heal and recover, and the inflamed tendon pain continues for three months or more, it becomes a chronic inflammatory condition.

Chronic inflammation is a state where the inflammatory process that enables the body to heal injured muscle, tendon and ligament is not working, and the body is no longer able to heal on its own. In this case, it leads to chronic shoulder tendonitis.

Left untreated, chronic inflammation in the shoulder becomes degenerative and leads to irreversible deterioration of the shoulder joint. Athletes, gymgoers, and weightlifters with shoulder pain experience discomfort in the shoulder during:

Calcium helps muscles contract. Magnesium helps muscles relax. When the body has excess calcium (which is often the case), muscles cannot relax and remain tense. When a muscle is tense, it pulls and puts tension on the tendons and joints, which inflames the tendons and causes pain, in this case – shoulder pain.

Magnesium also dissolves calcium and prevents the calcification of soft tissues. Calcification occurs when there is excess calcium in the body. Calcification hardens soft tissues like tendons and muscles. In this case, calcification of the rotator cuff and deltoid muscles leads to rotator cuff tendonitis and shoulder tendonitis, respectively.

According to The Magnesium Miracle (which is a scientific reference on the health effects of magnesium on the body), heavy exercise, physical activity, and factors such as caffeine, stimulants, diuretics, stress, and dehydration, deplete magnesium in athletes. As such, it is crucial for athletes and those involved in weight training to actively replenish magnesium in the body.

When you lift weights and perform exercises that target or involve the shoulders, the shoulder group muscles (deltoids, trapezius, rhomboids, and rotator cuff) muscles contract, become stiff and tight, and after some time, lose their elasticity. Muscle restriction occurs when inelastic muscle fibers become shortened and unable to release and lengthen back to their normal relaxed state.

In the case of shoulder pain, lifting a weight too heavy, or using bad weightlifting form overstretches the shoulder muscles and causes them to become restricted. This is usually the trigger that initiates the Shoulder pain. When the deltoids and rotator cuffs get restricted, they become shortened and get tighter.

Tight deltoids and rotator cuffs pull and put tension on the shoulder tendons. As a result, it inflames the shoulder tendons and joint. Further, it causes shoulder pain when lifting weights or during exercise - and in some cases, it also causes instability and a feeling of weakness in the shoulder. 

Athletes, gymgoers, and weight lifters with restricted shoulder muscles experience:

• Sharp or severe pain in shoulder while lifting
• Burning pain in shoulder joint after lifting
• Instability and a feeling of weakness in shoulder when lifting
• Shoulder AC joint pain and swelling after lifting
• Difficulty and pain moving shoulder after working out
• Clicking and popping of shoulder AC joint after lifting 

The shoulder is a dynamic joint. Multiple muscles support and stabilize the shoulder to enable a wide range of motion in the shoulder. These collective group of muscles, known as the shoulder group muscles include the following: Trapezius, Deltoid, Rotator cuff (Infraspinatus, Supraspinatus, Teres minor), Teres major, Rhomboids, and Serratus posterior superior.

When one of these muscles becomes injured or restricted, the remaining muscles compensate by working harder. Ultimately, this causes the entire shoulder muscle group to become dysfunctional – meaning they don’t function as intended. To fix and prevent shoulder pain after workout, we need to treat the entire shoulder muscle group. We need target and release the following muscles:

1. The Infraspinatus, Supraspinatus, and Teres Minor (collectively known as the Rotator cuff muscles). The Rhomboids, Serratus Anterior, and Teres Major. These collective muscles support and stabilize the scapula. When they get restricted, most people experience pain and a feeling of weakness in the shoulder.
2. Next, we need to target the Trapezius, Deltoids, and Pectoral Major. When these collective muscles get restricted, most people experience pain at the front of the shoulder during bench press, bicep curls, dips, cable rows, or any movement that brings the arms up or to the side of the body – such as front raises or lateral raises.
3. Finally, we need to target and release the Long Head of the Triceps Brachii. When this muscle gets restricted, it decreases the range of motion in the shoulder and causes pain near the scapula.

Nurudeen Tijani performing barbell bench press during chest workout at gym (2019). "Push" exercises such as bench press involve the pectorals, deltoids, trapezius, and rotator cuffs muscles, and can aggravate shoulder pain in athletes and weightlifters.

Nurudeen Tijani performing seated barbell shoulder press at gym (2019). "Push" exercises such as shoulder press involve the trapezius, deltoids, pectoral muscles, and rhomboids, and can aggravate shoulder pain.

Nurudeen Tijani performing Clean and Press exercise at gym (2020). "Push and Push" exercises such as Clean and Press, Power Snatch, and Power Clean involve the trapezius, deltoids, rhomboids, latissimus dorsi (Lats), and rotator cuff muscles, and can aggravate shoulder pain.

Nurudeen Tijani performing variations of pull-ups and chin-ups at gym (2020). Wide-Grip Rear Pull-Ups, Wide-Grip Pull-Ups, and Close-Grip Chin-Ups. "Pull" exercises such as pull-ups and chin-ups involve the deltoids, rhomboids, latissimus dorsi (Lats), and rotator cuff muscles, and can aggravate shoulder pain.

Nurudeen Tijani performing standard push-ups at gym (2020). "Push" exercises such as push-ups involve the pectorals, rhomboids, trapezius, deltoids, and rotator cuff muscles, and can aggravate shoulder pain in athletes.

What is TitaniumPhysique? It's the fastest way to cure and counteract chronic tendonitis and pain from weightlifting, including:

1. Sharp or severe pain in shoulder while lifting
   
2. Burning pain in shoulder joint after lifting
3. Instability and a feeling of weakness in shoulder when lifting
4. Shoulder AC joint pain and swelling after lifting
5. Difficulty and pain moving shoulder after working out
6. Clicking and popping of shoulder AC joint after lifting 

It is based on current and extensive scientific research relating to the following: tendinopathy, sports medicine and sports injury, weight lifting injuries, musculoskeletal pain treatment and management, nutrition, supplementation, and, strength therapy and conditioning.

As an athlete and weightlifter, I created TitaniumPhysique for athletes and anyone who does weight training. I've combined these scientific studies and nine years of experience as a personal trainer, nutritionist, bodybuilder, physique athlete, and wellness coach to create the TitaniumPhysique Formula. To learn how the TitaniumPhysique Formula works, and why it heals chronic weight training tendonitis, check out this comprehensive how-to guide (and video).

Here is an overview of how to cure shoulder tendonitis pain using TitaniumPhysique:

1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed shoulder tendons heal and recover faster.
2. Supplement with magnesium to replenish muscle magnesium levels. Magnesium reduces inflammation and pain, relaxes tense shoulder muscles, and decalcifies the shoulder tendons and shoulder joint.
3. Massage the shoulder group muscles. You can use myofascial pain relief tools, like a massage ball, to massage and release the shoulder muscles (trapezius, deltoids, rotator cuffs, rhomboids, serratus posterior, erectors).

The food you eat is critical in getting rid of inflammatory pain. It is either going to cause and aggravate inflammation in the body or fight pain and provide relief. According to The China Study Solution (the most comprehensive scientific study on nutrition), animal foods and animal food products aggravate inflammation in the gastrointestinal tract.

Combined with the stress frequent and prolonged weightlifting creates on the tendons and joints, the body unavoidably gets into a chronic inflammatory state. This systemic cycle of inflammatory foods and physical fitness is the number #1 reason most athletes and gymgoers experience chronic inflammatory pain after a few months of weight training.

Joint supplements cannot fix chronic inflammation from weightlifting because it is a systemic problem. To fix chronic shoulder tendonitis, you can use a simple two-week whole-food plant-based regimen to reset and eliminate chronic inflammation in the body.

Is a whole-food plant-based (WFPB) diet right for you? Can a plant-based nutrition regimen help you eliminate chronic inflammatory shoulder pain? The following five questions can help you decide:

1. Do you lift weights or workout 4x or more a week?
2. Do you experience a dull pain in your shoulder when lifting, or burning pain in your shoulder after lifting?
3. Do you experience concurrent tendonitis symptoms (e.g. shoulder discomfort, elbow injuries, knee ache, wrist pain, and foot pain)?
4. If you experience tendonitis when lifting weights, has the pain lasted more than three months?
5. Does your nutrition consist of mostly protein from animal food and animal food products (e.g. chicken, meat, dairy, whey/casein protein)?

If you answered YES to any of the questions above, a WFPB regimen can help you reduce inflammation, heal tendonitis from weight training, and cure chronic shoulder pain. Implementing a whole- food plant-based regimen to reset chronic inflammation does not require becoming a vegetarian or vegan if that is not your goal. It is simply a tool to reset.

There is a specific way to use this strategy to get the fastest and best results, especially for athletes and weight lifter focused on building muscles, strength, losing weight and burning fat. The TitaniumPhysique Program provides a step-by-step plan to achieve this.

Magnesium is a potent anti-inflammatory that can help reduce pain. It also plays a vital role in helping the muscles relax. Twitching muscles, muscle cramps, and muscle spasms in the arm are signs of low magnesium levels in the body.

Heavy exercise, sauna therapy and workout stimulants deplete magnesium in athletes. As such, it is crucial for athletes and those involved in weight training to actively take steps to replenish magnesium and use the right kind of magnesium to get the therapeutic effect.

Is magnesium therapy right for you? Can it help you cure and alleviate chronic shoulder discomfort? The following six questions can help you decide:

1. Do you lift weights or workout 4x or more a week? Is your job physically demanding?
2. Do you use workout stimulants: pre-workout, coffee, caffeine, diuretics?
3. Do you frequently use sauna?
4. Do you experience chronic stress (highly stressful job, stressful lifestyle factors and situations)?
5. Do you experience muscle cramps and muscle spasms after lifting or working out?
6. Do you eat a high protein diet? Does your nutrition include large amounts of added sugars?

If you answered YES to any of the questions above, magnesium therapy can help you reduce inflammation, heal tendonitis from weight training, and alleviate chronic pain. The TitaniumPhysique Program provides an easy-to-follow magnesium supplementation plan for athletes and weight lifters.

Research shows high protein foods and sports supplements create acidity in the body. When your body is alkaline, you will have more energy and less joint pain. Going alkaline is simple. Anyone can take simple steps to become more alkaline and less acidic. Here are four simple ways to become more alkaline.

4 Simple Ways to Alkaline

1. Wheatgrass and MSM powder. Mix water, wheatgrass, and MSM powder, and you get the perfect alkalizing drink.
2. Dark leafy green vegetable smoothie. Most vegetables, especially dark leafy greens, beets, and fruits, are alkaline.
3. Lemon water. The rich alkaline mineral content in lemons produces an alkalizing effect that exceeds the level of citric acid in lemons.
4. Apple cider vinegar. A mixture of apple cider vinegar, honey, and hot water produces an alkaline shift in the body when taken on an empty stomach.

Restricted shoulder group muscles pull and put tension on the shoulder tendons and shoulder joint, which causes shoulder pain. When you release tight muscles in the shoulder (e.g. deltoids, trapezius, rhomboids, infraspinatus, and rotator cuffs), it will increase elasticity in the shoulder tendons and immediately reduce shoulder pain.

Step 3 of the TitaniumPhysique Formula focuses on releasing chronically tight and restricted shoulder muscles to stimulate repair and cure shoulder pain. Chronic shoulder tendonitis cannot heal if the body is in a constant inflammatory state. After reducing chronic inflammation (Step 1), we can heal shoulder injuries easier and faster.

Restricted shoulder group muscles (that cause shoulder pain) develop over many years. As such, it is necessary to use the correct treatment technique to get the best results. During this process, it is also vital to strengthen the shoulder, by doing mobility and strengthening exercises for the shoulder joint.

Strengthening exercises are therapeutic and can help the shoulder tendons heal faster and regain full strength for maximum performance. Mobility exercises for shoulder pain include:

• Scapula Retraction Exercise (targets the rhomboids to stabilize shoulder blade)
• Open Book Exercise
• Standing or Side-Lying External Rotator (targets the infraspinatus to stabilize shoulder)

Included in the TitaniumPhysique Program are treatment video (to release restricted shoulder muscles) and shoulder strengthening/mobility exercise video (to stabilize the shoulder joint).

Restricted shoulder group muscles pull and put tension on the shoulder tendons. As a result, the shoulder tendons become inflamed and cause pain during exercise or after lifting weights. The ROOT causes of shoulder pain from lifting weights are chronic inflammation, magnesium deficiency, and muscle restriction.

Athletes and weight lifters with shoulder tendonitis experience the following when lifting or after working out:

1. Sharp or severe pain in shoulder while lifting
2. Burning pain in shoulder joint after lifting
3. Instability and a feeling of weakness in shoulder when lifting
4. Shoulder AC joint pain and swelling after lifting
5. Difficulty and pain moving shoulder after working out
6. Clicking and popping of shoulder AC joint after lifting 

Traditional remedies like painkillers, joint supplements, shoulder braces, and topical anti-inflammatory creams can help with acute shoulder tendonitis but are not effective in treating chronic shoulder tendonitis. With traditional remedies, the tendonitis comes back and often gets worse as you continue to lift. To cure chronic shoulder tendonitis and shoulder pain:

1. Reduce chronic inflammation
2. Replenish muscle magnesium levels
3. Release restricted muscles

The TitaniumPhysique Formula is an innovative strategy for tendonitis treatment. The TitaniumPhysique program will show you the fastest way to reduce chronic inflammation, replenish muscle magnesium levels, and release restricted muscles. It can help you get rid of and prevent weight lifting shoulder injuries.

Tendonitis can turn your passion for fitness into a chore and rob you of the motivation to work out. Yet, everyone who lifts weights experiences shoulder tendonitis at some point. You don't have to give up your passion for lifting because of ineffective traditional tendonitis remedies.

Claim your passion and power back by grabbing your copy of the TitaniumPhysique Program today. Take advantage of our special promotion and get it at 50% off for a limited time.

*97% Satisfaction - 5-Star Rated Program

Written by: Nurudeen Tijani

Nurudeen (aka T.J.) is passionate about helping people build the body they desire through weight training. He is a physique and fitness trainer, nutritionist, yoga instructor, vegan natural bodybuilder, National Physique Committee (NPC) competitor, and founder at TitaniumPhysique. Nurudeen is a member of the International Association Study of Pain (IASP) and the American Chronic Pain Association (ACPA).

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