Shoulder discomfort during physical activity is common. When this discomfort occurs in the left shoulder, it can disrupt workouts and raise concerns. Understanding the reasons helps address the pain and make informed activity decisions.
Common Causes of Left Shoulder Pain
Left shoulder pain during exercise frequently stems from issues within the rotator cuff, a group of four muscles and their tendons surrounding the shoulder joint. Tendinitis, an inflammation of these tendons, often results from repetitive overhead movements or sudden increases in workout intensity. Small tears within these tendons can also occur, leading to pain, weakness, and restricted range of motion, particularly during lifting or reaching movements.
Another frequent cause is shoulder impingement, which happens when the rotator cuff tendons or the bursa (a fluid-filled sac that cushions the joint) become compressed between the bones of the shoulder. This compression typically occurs during arm elevation, causing a pinching sensation or pain that worsens with overhead activities like presses or throws. Repetitive impingement can lead to inflammation and damage.
Biceps tendinitis, an inflammation of the tendon connecting the biceps muscle to the shoulder, can also cause pain in the front of the left shoulder. This condition is often aggravated by exercises involving bicep curls, pull-ups, or any movement that heavily loads the biceps tendon. The pain might feel like a deep ache or a sharp sensation, especially when the muscle is contracted.
Ligamentous issues, such as an acromioclavicular (AC) joint sprain, involve the ligaments connecting the collarbone to the shoulder blade. This injury typically results from a direct impact, like a fall onto the shoulder, but can be exacerbated by exercises that stress the AC joint, such as bench presses or dips. Pain is usually localized to the top of the shoulder and can worsen with arm movements across the body or overhead.
Beyond specific structural injuries, improper exercise form and muscle imbalances contribute to shoulder pain. Incorrect technique during exercises like overhead presses or push-ups can place undue stress on the shoulder joint, leading to irritation or injury. Similarly, an imbalance where chest and front shoulder muscles are overdeveloped compared to back shoulder and scapular stabilizers can pull the shoulder out of optimal alignment, increasing pain risk.
Immediate Steps and When to Seek Medical Attention
Experiencing left shoulder pain during a workout requires immediate action. Stop the activity causing pain and rest the affected shoulder. Apply ice to the painful area for 15-20 minutes to reduce inflammation and discomfort. Gentle, pain-free movements, such as pendulum swings, may be performed, but avoid movements that worsen discomfort.
Seek medical attention for diagnosis and treatment. Persistent pain that does not improve after a few days of rest and self-care warrants evaluation. Severe, sharp, or sudden pain, especially if it limits arm movement, indicates a need for medical consultation.
Other warning signs include an inability to lift the arm, a visible deformity, or numbness and tingling sensations extending down the arm. Pain that worsens at rest or during the night, disturbing sleep, also suggests a more serious issue requiring medical assessment. Ignoring these signals can delay recovery.
Strategies for Pain Prevention
Preventing left shoulder pain during workouts involves prioritizing joint health and proper mechanics. Incorporate a dynamic warm-up before exercise and a cool-down afterward to prepare muscles and joints and aid recovery. A warm-up might include light cardio and arm circles, while a cool-down could involve gentle stretches for the shoulder and chest.
Maintaining proper exercise form helps prevent shoulder injuries. Learning and consistently applying correct technique for all upper body exercises, especially presses and rows, ensures stress is distributed appropriately. Focusing on controlled movements helps protect the shoulder from excessive strain.
Gradual progression of weight and intensity is important, allowing the shoulder and surrounding muscles to adapt. Rapid increases in load or volume can overload tendons and ligaments, leading to inflammation or injury. Listen to the body’s signals and avoid pushing through pain to prevent acute issues from becoming chronic.
Integrating specific mobility and strengthening exercises can enhance shoulder stability. Exercises that target the rotator cuff muscles and improve scapular (shoulder blade) stability enhance stability. These exercises help maintain optimal shoulder mechanics and reduce the risk of impingement or other soft tissue injuries.
Finally, ensuring balanced training, such as an appropriate ratio of pushing to pulling exercises, helps prevent muscle imbalances that can strain the shoulder. Neglecting back muscles while overdeveloping chest muscles can pull the shoulders forward, increasing strain. A well-rounded program strengthening all muscles around the shoulder contributes to long-term pain prevention.