Shoulder pain after workout: how to ease soreness and support recovery

We all know that exercise is one of the best ways to stay healthy. But it’s not uncommon to feel some soreness afterward — especially in your shoulders, which play a key role in many types of movement, from lifting weights to swimming laps.

If you’ve ever experienced post-workout shoulder pain, know that it’s a normal response to physical activity, particularly when trying new exercises or increasing intensity. In fact, some soreness can be a positive sign that your muscles are adapting, getting stronger, and building endurance.

That said, discomfort can be frustrating, and you might be wondering how to ease shoulder pain after a workout — or how to speed up your recovery. The key? Keep moving.

“Continuing to move is really the best thing you can do for sore shoulders — you may just want to do something that’s lower intensity or focus on a different area of your body while the soreness subsides,” says Caleb Wolters, PT, DPT, a physical therapist at Hinge Health. “Just getting your heart rate up will indirectly help your body work through some of that shoulder soreness and decrease those pain sensations.”

Read on to learn more about how to ease shoulder pain after a workout and get tips from Hinge Health physical therapists to support your recovery so you can keep moving with confidence.

Why does my shoulder hurt after working out?

There are several common reasons your shoulders may feel sore after exercise. 

• Delayed onset muscle soreness (DOMS). This appears 24 to 72 hours after a workout due to microscopic muscle fiber tears and your body's inflammatory repair response — a normal process that helps muscles grow stronger. It usually causes mild stiffness or reduced range of motion but doesn’t disrupt daily activities. “DOMS often results from pushing your body beyond its current capacity, whether by lifting too much, doing too many reps, or moving too fast,” says Dr. Wolters.

• Movement patterns that don’t work for you. There’s no single “perfect” way to lift or move — everyone’s body is different. However, certain movement patterns can put excess stress on your shoulders, especially when repeated over time. For example, lifting with your wrists bent too far back or your shoulders shrugged during overhead presses may cause strain. 

• Muscle weakness or imbalances. When certain muscles around your shoulder are weaker, tighter, or more fatigued than others, it can create imbalances that add stress during movement. Since many workouts emphasize repetitive motions, it’s common for some muscles to develop more than others, potentially leading to discomfort over time.

• Skipping a warm-up. Skipping a warm-up can increase the risk of shoulder pain after a workout. Warming up boosts blood flow, oxygen, and nutrients to your muscles, preparing them for movement and reducing the risk of injury. 

Common shoulder injuries and working out

“Exercise itself doesn’t inherently cause shoulder injuries,” says Dr. Wolters. In fact, regular movement is beneficial, helping to reduce pain and improve mobility. The key is choosing the right exercises for your body, progressing gradually, and adjusting movements as needed to suit your body’s capabilities.

That said, shoulder injuries can sometimes occur, whether from overuse, strain, or sudden movements that put too much stress on the joint. Overuse injuries — caused by repetitive motions and not enough recovery — are one common category. Injuries can also result from your shoulder absorbing more force than it’s prepared for. This might occur if you lift too much weight too soon, move in an awkward way, or repeatedly place stress on the joint in positions that don’t suit your body. 

Here are some common shoulder injuries that can arise from exercise. 

• Sprains and strains. A sprain occurs when the ligaments (the tough bands connecting bones in the shoulder joint) are overstretched or partially torn, while a strain affects the muscles or tendons that support shoulder movement. Both can cause pain, tenderness, swelling, and difficulty lifting your arm. Sprains often result from sudden movements, like catching yourself during a fall, while strains tend to develop from overuse or repetitive stress, such as lifting heavy weights without enough recovery. Mild cases usually heal with activity modifications, but more severe injuries may require rehabilitation to restore strength and mobility.

• Tendonitis. Repetitive movements or excessive strain can inflame shoulder tendons, causing pain with lifting, reaching, or overhead motions. While often affecting the rotator cuff, other tendons, like the biceps tendon, can also be involved. Sports and activities with frequent overhead movements or repetitive lifting — such as weightlifting, swimming, or tennis — are common triggers. 

• Shoulder impingement. This occurs when tendons in the shoulder get pinched against the shoulder blade during movement, leading to pain, especially with overhead motions. It often develops from repetitive overhead activities, such as swimming, weightlifting, or throwing, which place extra demand on the rotator cuff. Symptoms may include shoulder pain, weakness, or discomfort when lifting your arm. 

• Rotator cuff tear. This occurs when one or more of the tendons that stabilize the shoulder joint are torn, often due to repetitive overhead movements like heavy lifting or repeated throwing. Overuse and prolonged strain are common causes, though acute injuries can also play a role. Rotator cuff tears typically lead to shoulder pain, weakness, and difficulty lifting your arm overhead or reaching behind your back.

• Labral tears. A labral tear is an injury to the labrum, a ring of cartilage that lines the shoulder joint and helps stabilize it. It often results from repetitive overhead movements, such as throwing or weightlifting, but can also occur from sudden trauma. Symptoms may include sharp pain with movement, a sensation of pinching, and shoulder instability, sometimes feeling like your shoulder is slipping out of place.

Most shoulder injuries improve with at-home care, says Dr. Wolters. However, seek medical care if your pain persists for more than a few weeks, limits arm movement, or is accompanied by swelling, redness, or fever. 

No one wants shoulder pain to derail their routine. These exercises, recommended by Hinge Health physical therapists, are specifically chosen to help with post-workout shoulder pain by addressing the key factors that contribute to discomfort. Gentle stretches improve flexibility and relieve muscle tightness, while targeted strengthening exercises help stabilize the shoulder joint, reducing strain and supporting long-term recovery. Dr. Wolters suggests starting every other day and adjusting frequency based on how your shoulders feel, so you can stay active without worsening soreness.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for shoulder pain after a workout

Although shoulder pain after a workout is common, it’s also frustrating. So finding relief quickly is key. Here are some expert-backed strategies to help you move more comfortably. 

• Physical therapy and exercise. A physical therapist can work with you to provide tailored stretching and strengthening exercises that both relieve pain and improve long-term shoulder function, says Dr. Wolters. “It helps put out the fire by calming inflamed tissue, then provides a long-term fix.” Gentle stretching helps reduce stiffness and irritation, making movement more comfortable. Once inflammation settles, strengthening exercises gradually build muscle support around the shoulder joint, improving stability and resilience so it can better handle daily activities and workouts without discomfort. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Activity modification. Adjusting your workout — not avoiding it — is key, says Dr. Wolters. “We want to use the gym, not leave the gym.” Modifying movements by reducing resistance, reps, or frequency helps keep your shoulder joint active without excessive strain. Switching to lighter weights, resistance bands, or bodyweight exercises can maintain strength while allowing recovery. As pain improves, gradually increasing intensity helps your shoulder adapt without flaring up symptoms. 

• Hot and cold therapy. Both heat and ice can help relieve sore muscles, and the best choice depends on what feels most effective for you. “They’re each safe, so choose whichever helps you move more comfortably,” says Dr. Wolters. Heat helps relax tight muscles, improve circulation, and ease stiffness, making it a good option before activity. Ice reduces inflammation and numbs soreness, which may be more beneficial after a workout or when dealing with acute pain. 

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for shoulder pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Massage. Massage — whether using a foam roller, massage gun, or professional treatment — can boost circulation, reduce inflammation, and ease soreness. Research suggests it's particularly effective for delayed onset muscle soreness (DOMS).

• Cooling down after a workout. “A cooldown helps start the recovery process,” says Dr. Wolters. Light aerobic activity, like walking or slow jogging, followed by static stretches for major muscle groups (including your shoulders), helps flush out chemical irritants that contribute to soreness.

Tips to prevent shoulder pain after a workout 

Your body needs the right support to recover and perform well after exercise. “If you don’t give it the tools it needs, it won’t be able to do the job, which can lead to soreness and discomfort,” says Dr. Wolters. To help prevent post-workout shoulder pain and keep your muscles feeling strong, focus on these key strategies. 

• Do a warm-up. A proper warm-up gets your muscles and joints ready for movement, which can help reduce strain and post-exercise soreness. A few minutes of dynamic stretching or light activity before your workout increases blood flow and mobility, helping to protect your shoulders from discomfort. Gentle arm circles, shoulder rolls, or resistance band exercises can be especially useful in preparing your shoulders for activity.

• Stay hydrated. “Hydration helps flush out post-exercise soreness,” says Dr. Wolters. Water plays a crucial role in muscle function and recovery. When you're dehydrated, your muscles can become stiff and fatigued, making post-workout discomfort more likely — especially in areas like your shoulders, which are heavily involved in many exercises. Drinking enough water before, during, and after your workout helps maintain circulation, deliver nutrients to your muscles, and flush out metabolic waste that can contribute to soreness.

• Eat enough protein. Your muscles rely on protein to repair and rebuild after exercise, explains Dr. Wolters. If you don’t get enough, your body may struggle to recover, leaving you with lingering soreness or discomfort. Including protein-rich foods like lean meats, eggs, dairy, tofu, or beans in your meals can support muscle repair and reduce the likelihood of post-workout shoulder pain. A balanced intake of carbohydrates and healthy fats also helps provide energy for recovery.

• Prioritize sleep. Sleep is when your body does the bulk of its recovery work. During deep sleep, your muscles rebuild, inflammation decreases, and your nervous system resets — all essential for preventing aches and pains after exercise. Skimping on sleep can make your body more sensitive to pain and slow down recovery, making it harder to bounce back from workouts. Aim for at least seven to nine hours of quality sleep each night to keep your shoulders and the rest of your body feeling strong.

PT tip: Play the long game

To minimize shoulder soreness after a workout, start slow and gradually build up, says Dr. Wolters. “We want you moving consistently for the long run, not just the next two weeks. It’s better to undershoot your limits and progress gradually than to push too hard and end up sidelined for a month.” He recommends viewing exercise as a long-term habit, taking your time to increase intensity in a sustainable way.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Krause, A. J., Prather, A. A., Wager, T. D., Lindquist, M. A., & Walker, M. P. (2019). The Pain of Sleep Loss: A Brain Characterization in Humans. The Journal of Neuroscience, 39(12), 2291–2300. doi:10.1523/jneurosci.2408-18.2018

3. Silveira, A., Lima, C., Beaupre, L., Chepeha, J., & Jones, A. (2024). Shoulder specific exercise therapy is effective in reducing chronic shoulder pain: A network meta-analysis. PloS One, 19(4), e0294014–e0294014. doi:10.1371/journal.pone.0294014

4. George, S. Z., Dover, G. C., & Fillingim, R. B. (2007). Fear of Pain Influences Outcomes After Exercise-induced Delayed Onset Muscle Soreness at the Shoulder. The Clinical Journal of Pain, 23(1), 76–84. doi:10.1097/01.ajp.0000210949.19429.34