Fix Your Shoulder Pain Fast: What Most Overhead Athletes Get Wrong About Recovery

If you're an athlete who lives overhead — spiking a volleyball, nailing a heavy clean and jerk, pressing a log, or throwing some absolute heat — shoulder pain can feel like the end of your competitive season. But here’s the truth: most overhead athletes aren't getting what they need.

As a sports-focused physical therapist, I work with high performing athletes every day. I've seen it all: from nothing but rest, YouTube and Instagram rehab protocols, injections, and even the "ignorance is bliss method." Here's what they get wrong, and how to fix those shoulders.

🚨 The Big Mistake Overhead Athletes Make with Shoulder Pain

Most athletes assume shoulder pain means there’s something wrong simply because of the shoulder. The answer is yes... but no. Sometimes the problem isn't just the shoulder, even though the shoulder might be the area of pain and/or injury. Areas like the neck, mid/upper back, elbow, and trunk can all play a role or even be the causes. Changes in your normal movement patterns can affect pain and injury too. These are all factors that need taken into consideration. Now what are most athletes doing wrong?

The mistake they make is not addressing the problem, and then going to a therapist or coach who doesn't understand how to load them appropriately for the demands of their sport. That yellow Theraband you're given on day one of PT? THAT AIN'T IT. Unless you had major surgery and have a long road ahead, I don't think that little yellow band is going to get you back to slinging 95mph fast balls down the pipe or tossing 300lb or more above your head. You can also ice, rest, or stretch your shoulder all day — but unless you address the root cause(s), it’ll come back the moment you pick up the bar or try to throw again.

💡 What Effective Shoulder Recovery Should Look Like

Real, lasting shoulder rehab for overhead athletes requires a systematic, movement-based approach — not just banded external rotations with a tiny Theraband (nothing against the brand, they've done a lot!)

Here’s what we do with athletes in my practice:

Assess the System

We evaluate the whole system and how it works together — because dysfunction in any link could be a problem.

Decrease Pain

We can't progress if we don't get a handle on the pain. This doesn't mean you have to be pain free right away, but we will educate you on what research says regarding pain and the appropriate levels to have when training and rehabbing. We CAN get back to pain free competition!

Build Mobility, Strength, and Power

This means training your shoulder to be able to handle the demands of your sport. Mobility, strength, and power are the meat and potatoes of returning to sport and need to be taken VERY seriously.

Enhance Motor Patterns

We don't just “strengthen the rotator cuff” — we examine how you move and how to maximize the efficiency of that movement to help you return to sport just as, if not more, effectively than you did previously!

🏋️‍♂️ Ready to Fix Your Shoulder and Stay in the Game?

If you're an overhead athlete and you’re serious about getting out of pain without surgery, endless rest, or cortisone shots, I can help.

Book a free discovery call to find out if we’re a good fit — or DM me on Instagram at @functionreforged with the word “SHOULDER” and I will reach out to you! Don't let yourself feel stuck, reach out and let's get those shoulders healthy!