Shoulder pain during squats is a common concern for many strength trainers. While the squat is a highly effective exercise for building lower body strength and overall fitness, discomfort in the shoulders should not be an expected part of the movement. Addressing this pain is important for consistent training and preventing more significant issues. This article explores common reasons behind shoulder pain during squats and offers practical strategies to alleviate it.
Understanding the Roots of Pain
Shoulder pain during squats often stems from physiological or anatomical factors. One common cause is shoulder impingement, where soft tissues, such as rotator cuff tendons or the bursa, become compressed within the shoulder joint space during arm elevation or internal rotation. This compression can lead to pain and inflammation, particularly when positioning the barbell. Rotator cuff strain or tendinopathy, involving inflammation or damage to the muscles that stabilize the shoulder joint, also contributes to discomfort. These four muscles—supraspinatus, infraspinatus, subscapularis, and teres minor—are crucial for maintaining the humeral head centered in its shallow socket.
Limited thoracic spine mobility (restricted upper back flexibility) can significantly impact shoulder positioning during a squat. When the upper back cannot extend or rotate, the shoulders may compensate, leading to increased stress and pain. Scapular instability, a lack of control or strength in the muscles that position the shoulder blade, is another contributing factor. Weakness or imbalances in these muscles, such as the serratus anterior or lower trapezius, can result in improper shoulder blade movement, affecting overall shoulder stability. Pre-existing shoulder injuries or conditions, like rotator cuff tears or shoulder bursitis, can make the joint more sensitive and prone to pain under load.
Optimizing Your Squat Technique
Adjusting squat technique can significantly reduce shoulder pain. The bar position on your back plays a role in shoulder stress; a high-bar squat, where the bar rests higher on the trapezius, generally places less stress on the shoulders compared to a low-bar squat, which requires more shoulder mobility and external rotation. Individuals with tight shoulders or pre-existing injuries might find the high-bar position more comfortable. The width of your grip on the barbell also influences shoulder comfort; a wider grip can reduce the strain on the shoulders by decreasing the amount of external rotation required. Conversely, a narrow grip forces the shoulders into excessive rotation, potentially straining the joints.
Elbow position during the squat is another element. Allowing elbows to point downward rather than excessively back or flared out helps maintain a neutral shoulder position and reduce impingement. Actively engaging the shoulder blades by performing scapular retraction and depression helps create a stable shelf for the barbell. Retraction involves squeezing the shoulder blades together, while depression means pulling them downwards, creating a solid base that prevents the upper back from rounding and the shoulders from rolling forward. Proper wrist positioning is also important; avoiding excessive wrist extension that translates stress to the shoulders can be achieved by allowing the wrists to bend slightly, especially with a wider grip.
Enhancing Shoulder Mobility and Strength
Improving shoulder health through targeted mobility and strength exercises can build resilience and reduce pain during squats. A proper warm-up routine is beneficial, incorporating dynamic stretches that prepare the shoulder joint for movement. Examples include arm circles and light band external rotations to increase blood flow and range of motion.
Specific mobility drills can address common restrictions that contribute to squat-related shoulder pain. Thoracic spine extensions, such as foam rolling the upper back, can improve upper back flexibility, which directly supports better shoulder positioning. Pectoral minor stretches, often performed against a wall or with a ball, help counteract tightness in the chest muscles that can pull the shoulders forward.
Strengthening the rotator cuff muscles is fundamental for shoulder stability. Exercises like side-lying external rotations with light weights or resistance bands help strengthen the smaller muscles that keep the shoulder joint centered. Face pulls, performed with a cable or resistance band, target the rear deltoids and rotator cuff muscles, improving posterior shoulder strength and posture. Scapular stability exercises are important for ensuring the shoulder blade moves efficiently. Movements such as band pull-aparts, scapular push-ups, and prone “ITYW” raises strengthen the muscles that control the shoulder blade, helping it retract and depress effectively during the squat.
Knowing When to Consult a Professional
While many instances of shoulder pain during squats can be addressed through technique adjustments and consistent mobility work, certain signs indicate the need for professional evaluation. Persistent or worsening pain, especially if it does not improve despite self-care, warrants a consultation. Sharp, acute, or sudden severe pain could signal a more serious underlying issue, such as a rotator cuff tear or labral tear.
Symptoms extending beyond localized pain should also prompt professional attention. This includes pain with numbness, tingling, or weakness radiating down the arm or into the hand, which may indicate nerve involvement. If the pain restricts daily activities or causes decreased shoulder strength, it suggests a functional impairment requiring assessment. A lack of improvement after several weeks of consistent form adjustments and dedicated mobility and strengthening work is a clear indicator that self-management is insufficient. Consulting a doctor, physical therapist, or qualified strength and conditioning coach can provide an accurate diagnosis and a tailored treatment plan.