Training Around Shoulder Pain? Dr. Dustin DebRoy Shares How To Move With Comfort

Dr. Dustin DebRoy, manager of chiropractic education and relations for The Joint Chiropractic, was recently featured in a Men’s Journal article discussing how to stay active while dealing with shoulder discomfort. In the piece, Dr. DebRoy explains why load management matters, how to tell the difference between normal workout soreness and a potential injury, and which movements may feel more comfortable as your shoulder heals. Read the full article titled “The Right Way to Train Around Shoulder Pain, According to Experts.

Have you ever had a shoulder injury and wished you knew a better way to train around it?

In a recent Men’s Journal article, Dr. Dustin DebRoy, manager of chiropractic education and relations for The Joint Chiropractic, shared expert insight into what causes shoulder irritation, how to tell when discomfort is more than normal soreness, and which exercises may feel better while you heal. His guidance helps gym-goers stay active while avoiding the common mistakes that can turn minor issues into long-term injuries.

“The shoulder is a highly mobile joint, but that mobility comes with vulnerability,” Dr. DebRoy explains. “When the structures designed to stabilize the shoulder become irritated, you’ll notice it pretty quickly.”

Let’s take a closer look at why shoulder pain happens, what healthy movement looks like, and how to train more comfortably when your shoulder needs extra support.

What causes shoulder pain during workouts?

Shoulder pain can develop for many reasons, but in active adults it often stems from three main factors: poor technique, doing too much too soon, and skipping a proper warm-up. These habits can overload the joint and lead to irritation or overuse injuries.

Load management also plays a major role. When that balance is off, the shoulder has a harder time adapting.

“When there is too much weight, too much volume, or too much intensity and not enough recovery time, the tissues around the shoulder cannot adapt properly,” Dr. DebRoy explains. “Over time, this mismatch leads to overuse injuries such as biceps tendinitis, rotator cuff strains or tears, and labral irritation or tears.”

Different diagnoses may look similar, but they often point back to the same issue: doing more work than the shoulder can recover from.

Normal soreness vs. signs you should stop training

Some soreness after a workout is completely normal, especially when you increase intensity or try new movements. This type of discomfort usually improves once you start moving again.

“Normal workout soreness is uncomfortable but typically improves with movement,” says Dr. DebRoy. “Once you warm up and get blood flowing, soreness should decrease, and you will often feel looser or even pain-free as you continue training.”

However, certain red flags indicate it is time to pause or rest:

• Sharp or pinpoint pain that limits your ability to complete a movement
• Pain that does not improve or continues with specific motions

Paying attention to these cues can help you prevent lingering or more serious issues.

How to train around shoulder pain

Once a healthcare professional clears you to exercise, you can still stay active. Making simple changes to your routine can help you avoid irritating the shoulder and move more comfortably.

“The key is to move through pain-free ranges of motion and emphasize form, control, and gradual loading,” Dr. DebRoy says. “If a movement consistently causes discomfort despite good technique and moderate weight, it is better to modify or replace it than to force it.”

Many people find that certain exercises are more comfortable while the shoulder heals. Movements like dumbbell pressing, pushups with a shoulder-width grip, wall angels, and cable face pulls promote stability and keep the joint in more manageable positions.

How you perform these exercises makes a difference. A few technique cues can help your shoulder feel better supported:

• Anchor your shoulder blades. Gently pull them back and down to create a stronger base and reduce unnecessary strain.
• Keep a slight elbow tuck. A 30 to 45 degree angle spreads the workload across your chest, shoulders, and triceps.
• Focus on slow, steady movement. Controlled reps through a comfortable range support shoulder health and build strength more safely.

When to seek additional support

Even with careful modifications, persistent or worsening shoulder discomfort is a sign to seek help. A licensed chiropractor can evaluate your alignment, mobility, and movement patterns to identify what may be contributing to your pain.

At The Joint Chiropractic, we believe that better movement starts with a well-aligned spine and healthy joint mechanics. Whether you are navigating shoulder irritation, returning to exercise, or simply wanting to feel more confident in your workouts, we are here to help you move comfortably.

Looking for support? Visit The Joint to talk with a licensed chiropractor about shoulder movement, everyday habits, and simple strategies to keep your body feeling its best.