🔥 CrossFit Shoulder Pain: Why It Happens & What You Can Do About It

Shoulder pain is one of the most common issues I see in the CrossFit community—especially among athletes who are consistent with overhead lifts, kipping movements, and high-volume training. Whether it’s a lingering ache during snatches or a sharp pinch at the bottom of a dip, shoulder pain is your body’s way of saying something’s off.

Why Do CrossFit Athletes Get Shoulder Pain?

✔️ Mobility Restrictions: Limited thoracic spine or lat mobility can force the shoulder joint to compensate during overhead lifts.
✔️ Lack of Scapular Control: The shoulder blade sets the foundation for strong pressing and pulling—if it’s not moving well, your rotator cuff is likely to take the hit.
✔️ Volume & Fatigue: High-rep workouts with minimal rest can fatigue stabilizers like the rotator cuff and mid-back muscles, leaving the shoulder vulnerable.
✔️ Technique Overload: Going too heavy or scaling poorly (especially in gymnastics movements) can cause breakdowns in form that stress the shoulder joint.

3 Things You Can Start Doing Today

1. Prioritize Your Warm-Up
   • Spend 5–8 minutes on thoracic spine mobility (e.g. foam roller extensions, open books)
   • Include scapular activation like banded Y/T/Ws or wall slides
2. Control the Eccentric
   • Pay attention to the lowering phase of lifts and gymnastics movements—don’t drop into positions you can’t stabilize
3. Recover Like a Pro
   • Static stretching for lats and pecs after training
   • Soft tissue work to upper traps, posterior shoulder, and pec minor
   • Sleep, hydration, and off-day mobility matter more than you think

💪 Still Hurting? You Need More Than Just Rest

Too many athletes “push through” shoulder pain until it sidelines them completely. A skilled physical therapy evaluation can pinpoint the exact movement or mobility issue causing your pain—and fix it with a personalized plan that keeps you training.

📍If you’re in the Iowa City or Cedar Rapids area, I offer free 15-minute athlete screens via phone or on-site at Versa Fitness. Let’s figure out what’s going on and build a plan that fits your training.