Behind the Neck Pain: What You Need to Know About Cervical Facet Joints
Why Shoulder Pain Happens in Overhead Sports and What You Can Do About It?
If you play a sport that involves a lot of throwing or reaching overhead—like tennis, volleyball, baseball, or cricket—you’ve probably felt some discomfort in your shoulder at some point. But what causes this pain, and how can you stop it from getting worse?
Let’s break it down in a way that makes sense.
Your Shoulder Works Hard—Really Hard
Overhead sports require your shoulder to be flexible and strong. This balance is called the “thrower’s paradox.” You need a wide range of motion to swing, serve, or throw—but you also need control to avoid injury.
The shoulder is part of a kinetic chain that includes your legs, core, and trunk. If your body isn’t working as a team, your shoulder takes the hit. That’s why poor form or weak supporting muscles can lead to pain.
What Can Go Wrong?
Here are some common reasons people experience shoulder pain from overhead sports:
1. Rotator Cuff Strain or Tear
These are key muscles that help lift and rotate your arm. Overuse can cause them to weaken or tear. Pain often shows up after activity or even at night.
2. Loss of Internal Rotation (GIRD)
Throwers often develop more outward rotation in their dominant arm but lose some inward movement. This imbalance puts extra stress on the joint and may lead to injuries like labral tears.
3. Labral Injuries
The labrum is a ring of cartilage that keeps your shoulder stable. Overhead actions can stretch or tear it, especially during the winding-up or throwing phases.
4. Shoulder Impingement
This happens when tendons get pinched during motion, leading to inflammation and pain. Often caused by poor shoulder blade control (called scapular dyskinesis).
5. Scapular Dysfunction
Your shoulder blade is the base for all upper body movements. If it’s not moving well, other structures—like the rotator cuff or labrum—can get stressed.
⚠️ Less Common But Serious Causes
Sometimes, shoulder pain is due to nerve or blood vessel compression (like in Thoracic Outlet Syndrome). Symptoms may include numbness, weakness, or swelling. These cases need medical attention and imaging tests.
How Can Physiotherapy Help?
Physiotherapy plays a major role not just in recovering from injury, but also in preventing shoulder pain before it starts. Here’s how:
✅ Detailed Assessment: A physio will check your shoulder’s mobility, strength, and how your shoulder blade moves. They’ll compare your dominant and non-dominant sides to spot any imbalances.
✅ Tailored Rehab Plan: Treatment usually includes strengthening the rotator cuff and scapular stabilizers, improving posture, and fixing movement patterns.
✅ Hands-On Therapy: Manual techniques, taping, dry needling, or soft tissue release can reduce pain and improve function.
✅ Biomechanics Coaching: If you're throwing, serving, or swinging, correcting your form and technique is critical. Physios work closely with athletes to make sure their movement is safe and efficient.
✅ Return-to-Sport Programs: Whether you’re a weekend warrior or competitive athlete, physios help you safely get back to your sport with specific drills and load management.
Shoulder pain from overhead sports isn’t caused by one single problem. It’s often the result of small imbalances that build up over time. The good news? With the right training, stretching, and support, you can prevent most of these injuries and stay in the game.
References
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Kibler, W.B., Sciascia, A. & Wilkes, T. (2012) Scapular dyskinesis and its relation to shoulder injury. Sports Medicine, 42(8), pp. 653–664. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445067/
