• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Plates
      • Best Weight Benches
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Home Gym Machines
      • Best Resistance Bands
      • Best Cable Machines
      • Best Trap Bars
      • The Best Pull-Up Bar
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

A Quick Look at Preventing and Treating Shoulder Instability

Most athletes deal with shoulder pain at one point or another. The root cause for most of them is shoulder instability. But what causes instability and how can you fix it?

Written by Jeff Barnett Last updated on May 14, 2013

If you perform strength training, then you’ve probably experienced shoulder pain. You’re not alone. About 36% of injuries in the weight training population occur at the shoulder, and many of these injuries occur because of instability in the shoulder joint.

The shoulder is a relatively fragile joint compared to its lower body cousin, the hip. The shoulder only attaches to your skeleton via bone in one place: the clavicle. All the other connections via your upper arm and scapulae are floating in a sea of muscles, tendons, and ligaments. Many of the stupid things we do in life and the gym contribute to shoulder instability – when you can’t effectively keep the humeral head centered in the shoulder joint.

A recent study from the Journal of Strength and Conditioning Research asked, “What causes shoulder instability? What can be done to avoid it? Can anything be done to prevent it?” The study examined 123 participants who trained recreationally about three times per week. The average participant had about nine years of weight training experience and was about 28 years old.

The study identified two movements in particular that accompany shoulder instability: military press and behind the neck pulldowns. The frequent use of both movements together was also particularly correlated with instability. But the study also found some good news. Strengthening the external rotators of the shoulder makes the shoulder more stable and can help prevent the above problems.

To get some practical advice from these findings, I reached out to Dr. Ryan Davis, a doctor of chiropractic and a rock star manual therapist. Dr. Davis says, “Too often rehab professionals confuse strength and stability. Strength is simply one component of stability. Just as important for stability are timing and neuromuscular control.” He goes on to describe how rhythmic stabilization drills, such as the one in the video below from Eric Cressey, can aid someone recovering from shoulder pain. For advanced patients he prescribes functional movements that can strengthen the external rotators such as Turkish get ups, pull ups, and deadlifts.

EricCressey.com - Shoulder Health: Supine Rhythmic Stabilization Series

If you suffer chronic shoulder pain, shoulder instability could be part of the problem. My advice is to lay off the strict presses for a while and work on strengthening the muscles that externally rotate your shoulder. I also recommend seeking out a therapist who can help solve the problem at the root of your shoulder pain, and not a family doctor who will simply prescribe two weeks of rest and Ibuprofen.

References:

1. Morey Kolber, Melissa Corrao, and William Hanney. Characteristics of Anterior Shoulder Instability and Hyperlaxity in the Weight-Training Population. Journal of Strength & Conditioning Research. May 2013. Vol 27. Issue 5. p1333-1339. doi: 10.1519/JSC.0b013e318269f776

Photo courtesy of Shutterstock.

About Jeff Barnett

Jeff Barnett is a CrossFit affiliate owner, mechanical engineer, and former Marine. He is a Certified Strength and Conditioning Specialist. He holds specialty certifications as a CrossFit Mobility Trainer, CrossFit Olympic Lifting Trainer, CrossFit Gymnastics Trainer and is a USA Weightlifting Sports and Performance Coach. He holds a bachelor’s degree in Mechanical Engineering and an MBA.

Jeff served as a Marine officer from 2003-2007 and deployed to Fallujah in 2006. After leaving the Marine Corps he co-founded CrossFit Impulse in 2009. His writing focuses on fitness, nutrition, and leadership. Jeff’s writing has appeared in publications as diverse as The New York Times and CrossFit Journal.

Jeff competed in the CrossFit Games Southeast Regionals in 2010 as an individual competitor and 2012 as a team competitor. If you don’t find him training hard or coaching athletes to PRs at CrossFit Impulse, then he’s probably wakeboarding, snowboarding, or eating meat off the bone.

View All Articles

Recommended Articles

shouldermuscularself-diagnose
How to Self-Diagnose Your Shoulder Pain
shoulder MRI
You Are Not Your Shoulder Ultrasound
internetsquare
The Worst Strength Training Advice on the Internet
shoudlersquare2
5 Simple Solutions to Shoulder Pain

Primary Sidebar

Latest Articles

Derek Lunsford Crushes Chest and Ab Training 6 Weeks Out From 2023 Mr. Olympia

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

The 2024 CrossFit Games Are Officially Coming to Texas

Powerlifting Records: How to Compare Your Lifts to the All-Time Greats

Latest Reviews

The Best Pull-Up Bar of 2023, According to a Strength and Conditioning Coach

Best Pea Protein Powders for Weight Loss, Muscle Building, and More (2023)

Three weight vests on a red background

Best Weighted Vests for CrossFit, Running, Walking, and More (2023)

Three types of gym flooring on a red background

Best Home Gym Flooring Options for Over Carpet, Concrete, and More (2023)

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About