Shoulder Pain in Summer? Here’s Why It Happens—and What You Can Do About It
Summer is upon us here in Montana, and with the beautiful weather, many of us are spending more time outdoors—hiking, gardening, fishing, and soaking up the sunshine. But with the sudden increase in activity, you may start to notice a new twinge in your shoulder when reaching overhead, or an unfamiliar achiness at the end of the day.
If that sounds like you, you’re not alone.
Why Shoulder Pain Happens
Shoulder pain is one of the most common musculoskeletal complaints we treat in the clinic. The shoulder joint is uniquely designed for mobility, but that incredible range of motion also makes it more vulnerable to injury.
That’s where the rotator cuff comes in. This group of four muscles—the supraspinatus, infraspinatus, teres minor, and subscapularis—works together to stabilize and support your shoulder during everyday activities like dressing, eating, and driving, as well as during more demanding movements like casting a fishing line or pushing a wheelbarrow.
Overuse, Weakness, and Imbalance
The more demanding the activity, the more your shoulder relies on the rotator cuff for stability. If these muscles aren’t adequately prepared or conditioned, they can become overworked—leading to inflammation, irritation, and pain even during movements that were once easy and pain-free.
It’s not just the shoulder muscles, either. If your upper back muscles (such as the rhomboids and lower traps) are weak or fatigued, they can shift the load to your shoulder, increasing the risk of injury.
Injury Risk Reduction Starts with Strength
The good news is that targeted strengthening exercises can help reduce risk of injury and shoulder pain. By adding a few upper back and shoulder-specific exercises into your weekly routine, you can better prepare your body for summer activities and protect your shoulders in the process.
Here are a few exercises to consider adding to your routine:
Tip: If you’re new to shoulder exercises or unsure where to begin, a physical therapist can guide you through a safe and effective plan tailored to your needs.
When to Seek Help
If you’re already dealing with shoulder pain that’s limiting your ability to enjoy summer—or just getting through the day—a physical therapist can help. We’ll identify the root cause of your symptoms, design a personalized rehab plan, and help you gradually return to the activities you love—stronger and more confident.
Don’t let shoulder pain sideline your summer. Reach out to us at Sapphire Physical Therapy to schedule an evaluation and take the first step toward pain-free movement.
By: Ashlee Howell, SPT
References:
HEP2go. (2009). Elastic band shoulder external rotation. https://www.hep2go.com/exercise_editor.php?exId=209&userRef=gciaake
HEP2go. (2009). Elastic band rows. https://www.hep2go.com/exercise_editor.php?exId=216&userRef=gciaake
HEP2go. (2009). Elastic band shoulder internal rotation. https://www.hep2go.com/exercise_editor.php?exId=213&userRef=gciaake
HEP2go. (2016). Free weight – Bilateral abduction in neutral – lateral raises. https://www.hep2go.com/exercise_editor.php?exId=35137&userRef=gciaake
InformedHealth.org. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Overview: Tendon overuse injuries (tendinopathy) [Updated 2022 Mar 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555501/
Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British journal of sports medicine, 52(24), 1557–1563. https://doi.org/10.1136/bjsports-2018-099078