Shoulder Impingement: Causes, Treatment & Relief in Chirnside Park, Croydon & Ringwood

What is Shoulder Impingement?

Shoulder impingement occurs when the tendons of the rotator cuff muscles become compressed or irritated as they pass through the subacromial space — the passage beneath the top of the shoulder blade. It’s a common source of shoulder pain, especially in active individuals and those involved in overhead movements.

Many people in Chirnside Park, Croydon, and Ringwood present to physiotherapy with impingement-related symptoms, particularly those participating in sports like swimming, tennis, and CrossFit.

Anatomy Involved

The rotator cuff consists of four muscles that stabilise and move the shoulder joint. These muscles pass under the acromion (the bony point of the shoulder), which can narrow the space and contribute to tendon irritation. The bursa, a fluid-filled sac, also lies in this space and can become inflamed.

Common Causes of Shoulder Impingement

• Repetitive overhead activity
• Poor posture or rounded shoulders
• Weak rotator cuff or scapular muscles
• Abnormal shoulder blade motion (scapular dyskinesis)
• Previous shoulder injury or instability

Symptoms

• Pain when lifting the arm overhead or behind the back
• Discomfort lying on the affected shoulder
• Weakness in the shoulder or arm
• Pain during exercise or after activity

Diagnosis

A thorough physical assessment by a physiotherapist is essential. Tests such as Neer’s or Hawkins-Kennedy can help identify impingement. Imaging (ultrasound or MRI) may be recommended if symptoms persist.

Treatment Options

Physiotherapy Management

Physiotherapy is the mainstay of treatment for shoulder impingement. At Ryan Harris Physiotherapy, we provide a personalised approach to patients from Chirnside Park, Croydon, and Ringwood. Our treatments focus on:

• Reducing pain and inflammation
• Improving posture and shoulder mechanics
• Strengthening the rotator cuff and scapular stabilisers
• Manual therapy and soft tissue release
• Education on load management and activity modification

Early-Stage Exercises

Here are three commonly prescribed exercises:

Scapular Retractions

• Stand tall and gently squeeze shoulder blades together.
• Focus on engaging muscles between your shoulder blades.
• 2 sets of 10–15 reps.

External Rotations with Resistance Band

• Elbow tucked into side, rotate arm outwards against band.
• Aims to strengthen rotator cuff without aggravating symptoms.
• 2–3 sets of 10 reps.

Wall Slides

• Stand with back and arms against wall in a “W” shape.
• Slide arms up slowly, keeping contact with the wall.
• Promotes scapular control and shoulder movement.
• 2 sets of 10 reps.

Avoid pushing through pain — exercises should feel challenging but not sharp or provocative.

Preventing Recurrence

• Maintain shoulder mobility and strength
• Avoid poor lifting mechanics in the gym
• Incorporate shoulder stability work into your routine
• Monitor training loads in sports involving repetitive overhead activity

When to Seek Help

If shoulder pain doesn’t improve with rest or self-management, or if it begins affecting your training or daily activities, it’s worth booking a session. Our team in Chirnside Park supports patients across Croydon, Ringwood, and surrounding suburbs with evidence-based shoulder rehab programs tailored to each individual.