What Causes Shoulder Impingement?

If you’ve ever felt that deep, annoying pinch in the front or top of your shoulder when reaching overhead — yeah, that’s not something to ignore. Shoulder impingement (sometimes mimicking rotator cuff tendonitis) can creep up on anyone from desk workers and weekend warriors to CrossFit athletes, swimmers, and golfers. It’s one of the most common shoulder issues we treat here at Minnesota Movement Chiropractic & Sports Rehab in Excelsior, right on Lake Minnetonka.

Dr. Reid likes to say the shoulder is “the overachiever of the body.” It’s supposed to move in all directions — but when something isn’t doing its job (usually your scapular stabilizers or thoracic spine), the shoulder joint pays the price.

Common Causes & Mechanisms of Injury

• Repetitive overhead activity (throwing, swimming, CrossFit, painting, etc.)

• Rounded shoulders from prolonged sitting or poor posture

• Weak or underactive rotator cuff or lower trap muscles

• Previous shoulder injuries or scapular instability

• Limited thoracic spine (upper back) mobility

• Excessive pressing or bench work without adequate pulling exercises

What Is Shoulder Impingement (and Why It Happens)

Shoulder impingement happens when the rotator cuff tendons and bursa get squeezed between the top of your arm bone (the humerus) and part of your shoulder blade called the acromion. That repeated rubbing or compression leads to inflammation, pain, and that sharp “catch” you feel when lifting your arm.

There are three main culprits:

1. Tendinitis: The rotator cuff tendons get irritated or inflamed.

2. Bursitis: The fluid-filled bursa that cushions the joint swells up.

3. Impingement: The space between the acromion and rotator cuff narrows, pinching structures as you move.

Common Symptoms

• Sharp pain when lifting your arm or reaching overhead

• Dull ache at rest or when lying on that shoulder

• Weakness or “dead arm” sensation when throwing, pressing, or swimming

• Clicking, catching, or “grinding” with movement

• Pain when tucking in a shirt, washing your hair, or reaching behind your back

How We Treat Shoulder Impingement at Minnesota Movement

Our approach is simple: find why your shoulder is irritated — and fix the problem at the source. We don’t just chase symptoms; we rebuild strength, control, and confidence in movement.

Our shoulder impingement care may include:

• Extremity Adjustments & Mobilizations to the shoulder (glenohumeral joint), collarbone, and upper back

• Active Release Technique (ART) and Manual Muscle Therapy to free up tight muscles

• Instrument-Assisted Soft Tissue Mobilization (IASTM) to help remodel scar tissue

• Cupping Therapy to improve blood flow and recovery

• Functional Dry Needling for overworked muscles like the supraspinatus, pec minor, or infraspinatus

• Corrective Exercise Patterning to restore full shoulder range and motor control

• RockTape Kinesiology Taping to reduce irritation and support healthy movement patterns

Simple At-Home Mobility Exercises

These light mobility drills can help maintain shoulder motion between visits (if pain-free):

• Serratus Anterior Holds – helps restore scapular upward rotation

• Banded Capsular Stretch – loosens the posterior capsule

• Banded External Rotations – strengthens the rotator cuff

Recovery Timeline & Prognosis

Mild shoulder impingement typically improves within 4–6 weeks with consistent care. Moderate or chronic cases can take 8–12 weeks to fully restore range and function, depending on your activity level. The good news? Most athletes can continue modified training during rehab — we’re all about keeping you moving, not sidelining you.

Real Results from Real Patients:

“As a dentist, I’ve always dealt with constant shoulder issues due to the awkward postures I need to get into. Then when it comes to lifting or playing baseball I really feel it. Working with Reid Nelles at Minnesota Movement has been a game-changer. He has truly redefined what chiropractic care means for me. Each session is tailored to my needs, and he combines adjustments with movement and physical therapy to address the root cause and keep discomfort from returning. I really appreciate the care and expertise Reid and his team provide, and I highly recommend them to anyone seeking lasting relief!”

- Dale B., Victoria MN

Ready to Fix That Achy Shoulder for Good?

Whether you’re an athlete, weekend warrior, or just tired of that dull ache when you reach overhead — our Excelsior sports chiropractic team can help. We’ll pinpoint what’s driving your shoulder pain and get you back to performing at your best.