How to Treat Shoulder Pain After a Workout

 

If you’ve been dealing with nagging shoulder pain after exercise, you’re not alone. Many people experience discomfort after weightlifting, sports, or even routine workouts. The shoulder is one of the most complex joints in the body, offering a wide range of motion but also being highly susceptible to injury.

Sometimes, the pain fades after a day or two of rest. Other times, it lingers, making it hard to perform everyday tasks—let alone get back to exercising. Left untreated, minor shoulder issues can become chronic, leading to stiffness, reduced mobility, and even long-term joint damage. Understanding the causes of post-workout shoulder pain and learning how to manage it properly is key to staying active and pain-free.

 

Shoulder pain after a workout can be frustrating, but it’s often a sign that something is off—whether it’s overuse, poor form, or an underlying injury. 

Here are some of the most common reasons for shoulder pain after workout treatment:

• Overuse Injuries – Repeating the same movement without proper recovery can strain muscles, tendons, and ligaments, leading to inflammation and microtears.
• Rotator Cuff Strain or Tear – The rotator cuff consists of four small muscles that help stabilize the shoulder. Lifting weights improperly or overloading the joint can lead to pain, weakness, or even tears.
• Tendonitis – The supraspinatus (one of the rotator cuff muscles) or biceps tendon can become inflamed due to repetitive overhead movements, causing sharp pain when lifting the arm.
• Impingement Syndrome – When the shoulder’s tendons get pinched between bones, it leads to irritation, swelling, and persistent pain. This is common in people who frequently do overhead exercises like presses or swimming strokes.
• Poor Posture or Incorrect Lifting Technique – Slouching, hunching over a desk, or using bad form during workouts can put unnecessary stress on the shoulder joint. Over time, this can lead to imbalances, stiffness, and chronic discomfort.

If you recognize any of these issues, taking action early can prevent long-term damage and get you back to pain-free movement faster.

At-Home Treatments for Shoulder Pain After a Workout

The good news is that many cases of shoulder pain can be managed at home with the right approach. If your pain is mild to moderate, the following treatments can reduce inflammation, promote healing, and restore mobility:

1. Rest & Activity Modification

Your body needs time to repair itself. Avoid movements that aggravate your shoulder pain, especially overhead lifts, pushing exercises, or sudden jerking motions. Instead, focus on low-impact activities and gradually reintroduce movement as your shoulder improves.

2. Ice Therapy

Applying ice packs for 15-20 minutes every few hours can help reduce inflammation and numb pain—especially within the first 48 hours after your workout. Be sure to wrap the ice pack in a towel to protect your skin.

3. Compression

Using a shoulder brace or compression wrap can limit excessive movement and provide stability while your muscles and tendons heal. Compression can also help reduce swelling and improve circulation.

4. Elevation

Although it’s more effective for lower-body injuries, keeping your arm supported in an elevated position when sitting or sleeping can help reduce fluid buildup and inflammation. If your pain is persistent, try propping your arm on a pillow to keep it slightly raised.

These simple but effective treatments can speed up your recovery and prevent the pain from becoming a long-term issue.

 

Once the initial inflammation has subsided, gentle movement is one of the best ways to promote healing, restore mobility, and prevent stiffness. The following stretches and exercises can help improve flexibility and strengthen the muscles surrounding the shoulder:

1. Pendulum Stretch

How to Do It:

• Stand with one hand resting on a table or chair for support.
• Let your injured arm hang freely, then gently swing it in small circles (forward, backward, and side to side).
• Perform for 30 seconds to 1 minute in each direction.

Why It Helps: The pendulum stretch loosens the shoulder joint without straining it, making it a great first step in recovery.

2. Cross-Body Shoulder Stretch

How to Do It:

• Bring your affected arm across your chest.
• Use your opposite hand to gently pull your arm closer until you feel a stretch in the back of your shoulder.
• Hold for 20–30 seconds, then switch sides.

Why It Helps: This stretch targets tight muscles around the rotator cuff and posterior deltoid, helping to reduce stiffness and improve range of motion.

3. Wall Angels

How to Do It:

• Stand with your back against a wall, keeping your lower back and head in contact with the surface.
• Raise your arms to shoulder height, then slowly move them up and down, as if making a snow angel.
• Perform 10-15 slow reps.

Why It Helps: Wall angels improve posture, scapular control, and shoulder mobility, which can help prevent future injuries.

4. Internal and External Rotator Strengthening

 How to Do It:

• Using a light resistance band, hold one end with your elbow bent at 90 degrees and tucked against your side.
• Rotate your forearm outward (external rotation) and then inward (internal rotation).
• Perform 2–3 sets of 12–15 reps on each side.

Why It Helps: These exercises strengthen the rotator cuff muscles, which are crucial for shoulder stability and injury prevention.

By incorporating these gentle, controlled movements into your recovery plan, you can gradually rebuild strength and flexibility without putting excessive strain on your healing shoulder.

Medical Treatments for Shoulder Pain After a Workout

While at-home treatments can provide relief, some cases of shoulder pain after a workout require professional intervention. If the pain persists or worsens, medical treatments may be necessary to promote healing and prevent long-term damage.

1. Physical Therapy

Physical therapy is often the first step in treating workout-related shoulder pain. A physical therapist will create a personalized rehabilitation plan to:

• Strengthen the rotator cuff and surrounding muscles to support the joint
• Improve mobility and flexibility to prevent stiffness
• Address postural imbalances that contribute to pain
• Teach correct lifting techniques to avoid reinjury

Although physical therapy is effective for many patients, recovery can take weeks or even months, and progress may be slow.

2. Anti-Inflammatory Medications

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can temporarily relieve pain and inflammation. While these medications offer short-term relief, they do not address the root cause of the pain and may have side effects if used long-term.

3. SoftWave Therapy: A Non-Invasive, Regenerative Solution

For those struggling with persistent shoulder pain that does not improve with rest or physical therapy, SoftWave Therapy is a cutting-edge, FDA-cleared technology that accelerates the body’s natural healing process.

SoftWave Therapy uses patented, broad-focused electrohydraulic shockwaves to deliver powerful healing energy across a large treatment area, affecting both superficial and deep tissues. This technology is superior to traditional shockwave therapies, as it provides:

• Deep tissue activation without microtrauma
• Significantly reduced pain
• Fewer treatments with better long-term results
• No side effects

In addition to these, a study found that shockwave therapy showed showed clinically relevant effects in reducing muscle soreness following intense exercise, particularly 72 hours post-treatment. This suggests that SoftWave Therapy can help accelerate recovery from delayed-onset muscle soreness (DOMS), making it an excellent treatment option for athletes and active individuals suffering from post-workout shoulder pain.

SoftWave Therapy is redefining shoulder pain after workout treatment, providing long-term relief without drugs or surgery.

Read more about Shockwave for Shoulder Pain

When to See a Doctor for Shoulder Pain

While many cases of post-workout shoulder pain can be managed with rest and at-home treatments, some symptoms should not be ignored. Seek medical attention if you experience:

• Pain lasting more than two weeks, even with treatment
• Shoulder weakness, numbness, or tingling, which may indicate nerve involvement
• Limited range of motion or joint instability, making daily activities difficult
• Clicking or popping sounds accompanied by pain, which could signal ligament or cartilage damage

Ignoring persistent shoulder pain can lead to long-term dysfunction and chronic discomfort. A medical professional can evaluate your symptoms and determine whether SoftWave Therapy is the right option for you.

The Best Shockwave Therapy for Shoulder Pain

Are you looking for safe, reliable, and effective relief from shoulder pain?

SoftWave therapy is FDA-cleared, patented, and nationally recognized for its leading tissue regeneration technology. Unlike other types of high-energy shockwave treatments, SoftWave is the only shockwave therapy on the market that uses true broad-focused shock waves that treat larger and deeper areas of tissue. 

Thousands of patients have experienced the benefits of SoftWave for shoulder pain, including:

• Little to no side effects
• Short treatment time
• Quick recovery
• Long-lasting results

Find a SoftWave Therapy provider near you or learn more about SoftWave and whether or not you’re eligible for full treatment today!