How to Get Relief from Shoulder Pain After Workout

Every workout tells a story of strength, whether it’s lifting weights, running, or swimming. It not only builds stronger muscles and bones but also improves mental health, energy, and sleep, leading to a healthier life with increased feelings of happiness.

However, that same intense exercise can sometimes cause discomfort, like shoulder pain. This specific pain after a workout refers to any ache or soreness around the shoulder joint, ranging from a dull throb to sharp pain.

Shoulder pain can result from overuse, poor posture, or minor injuries sustained during workouts. Many people experience shoulder soreness after a workout or notice shoulder pain while lifting or engaging in cardio.

In some cases, shoulder pain from working out is linked to more severe injuries, such as rotator cuff strain or tendinitis, or repetitive movements that put excessive stress on the joint.

But the good news is, you don’t have to let shoulder pain after a workout hold you back. Relief is possible with the right approach and the use of a trusted pain reliever, such as Biofreeze^® Canada.

So read on to learn how to ease discomfort caused by shoulder pain and get back to the workouts you love.

How can you tell if muscles or joints cause shoulder pain?

After an intense workout, it’s not unusual to feel some discomfort. But how do you know if that pain is coming from the muscles or the joint itself?

Muscle-related pain

When the pain is muscle-related, it typically feels like shoulder soreness after a workout, which is easily identifiable. It’s often described as a dull, tender ache that worsens with certain movements or exercises. Most of the time, this type of pain develops one to two days after training, especially following new or intense routines.

Joint-related pain

Shoulder joint pain after exercise is more intense. Instead of a constant soreness, it may feel like stabbing, throbbing, or even restricting your range of motion. Unlike muscle soreness, this pain can begin during your workout or immediately afterward, making it more difficult to continue exercising.

How to tell if shoulder pain after workout is serious

Most of the time, shoulder pain from working out could be a sign of something more serious. Here are signs that your pain might need medical attention:

1. Persistent pain

If your shoulder soreness after a workout doesn’t improve with rest, gentle stretching, ice, or over-the-counter pain relief, it may indicate a deeper issue, such as a frozen shoulder, labrum tear, arthritis, or impingement syndrome, that requires professional evaluation.

2. Severe pain or swelling

Sharp, intense pain or visible swelling that doesn’t get better could signal a more serious issue, like a rotator cuff tear, shoulder dislocation, bursitis, or tendon injury, not just regular sore muscles after gym workouts.

3. Weakness or loss of strength

When your shoulder feels weak or struggles to lift, it could signal injury to muscles, tendons, or ligaments. This is especially concerning if it occurs with shoulder joint pain after exercise.

4. Numbness or tingling

Feeling tingling or numbness spreading down your arm might signal nerve problems. It’s crucial to see a doctor in these cases to stop your shoulder pain from worsening after exercise.

5. Pain during everyday movements

If daily activities like reaching overhead, dressing, or carrying things become painful, it’s time to see a healthcare professional about your shoulder.

How to fix shoulder pain after working out

Here are some simple ways to relieve your shoulder pain, especially after a workout.

1. Prioritize rest and recovery

Allow your shoulder to heal by incorporating rest days into your training schedule. Overworking your muscles without proper recovery raises the risk of strain and inflammation. Mix up your workouts to target other muscle groups while your shoulders heal.

2. Use ice and heat therapy

Cold and heat are effective methods for managing shoulder pain, swelling, and inflammation. Apply an ice pack for the first 24–48 hours to reduce inflammation. Afterwards, switch to heat therapy with options like warm showers, heating pads, or hot towels to relieve stiffness, improve circulation, and speed up healing of sore shoulder muscles.

3. Add stretching and mobility work

Gentle movements can help improve flexibility and prevent stiffness in the shoulder joint or rotator cuff. Simple exercises like arm circles, shoulder rolls, and dynamic stretches relieve tension, reduce tightness in the deltoids and upper shoulder muscles, and promote long-term mobility.

4. Correct your exercise form

Performing shoulder exercises with incorrect form can lead to increased pain or injury. If you’re unsure, get guidance from a trainer to improve your movements. Furthermore, adjust or replace exercises that cause discomfort until your shoulders heal.

5. Over-the-counter treatment

Experience the cooling sensation of topical pain products like Biofreeze^®*, which provide cooling comfort for sore muscles and joints, helping you recover from shoulder pain so you can return to your training routine with ease.

Relieve shoulder and muscle pain with the fast-acting, long-lasting cooling of Biofreeze^® Pain Relief Gel^*. Its easy-to-apply formula covers both small and large areas.

Soothe post-workout shoulder aches with Biofreeze^® Pain Relief Patches^*, designed for mess-free application and secure placement on small or large areas. These patches offer up to 8 hours of targeted relief, helping you stay active while relieving muscle aches, pains or soreness.

^*To be sure this product is right for you, always read and follow the label.