Impingement happens when rotator cuff tendons or the bursa get pinched between the top of the arm bone and the bone above the shoulder (the acromion) during movement. It’s common in overhead sports like baseball, tennis, and volleyball, and it tends to snowball: pain leads to guarding, which leads to stiffness and weakness, which leads to more pain.
Breaking the cycle
About two-thirds of people improve with a structured physical therapy program over roughly six weeks. The goal is restoring normal strength and flexibility rather than just resting — rest alone tends to let the stiffness-weakness cycle continue. Ice (or sometimes heat before activity) and anti-inflammatory medication can help manage symptoms alongside exercise.
Rehab progression
- Stage 1 — Capsule stretches: gently pulling the elbow across the chest, and towel-assisted internal rotation stretches, restore flexibility.
- Stage 2 — Light resisted rotation: lying on your side, rotating the arm in and out against light resistance (1–2 lb) rebuilds control without pinching the joint.
- Stage 3 — Functional strength: wall push-ups and controlled overhead lifting reintroduce load safely.
If symptoms persist despite consistent rehab, a cortisone injection is sometimes considered to interrupt the pain cycle; surgery is generally a later option if that doesn’t help.
Shoulder impingement/Bursitis exercices
This page is educational and general in nature and does not replace an individualized evaluation — see our medical disclaimer.