Shoulder Pain When Lifting Your Arm Overhead? Here's What It Means and What to Do
Updated July 20261 minute read
Pain when raising your arm overhead — especially a pinch partway up — usually points to the rotator cuff tendons or bursa being irritated or compressed, known as impingement or cuff tendinopathy. It's the most common shoulder complaint and rarely serious. Modifying overhead activity and progressively strengthening the cuff and shoulder blade typically fix it. See a PT if it lasts beyond 2–3 weeks or comes with weakness.
What this usually means
Most likely causes. Rotator cuff tendinopathy and impingement top the list — both flare when the arm goes overhead. Bursitis often coexists. Less common causes. A rotator cuff tear (if weakness is prominent), a labral issue (if there's catching), or AC joint pain (felt right on top) can also cause overhead pain.
What you can try at home
Temporarily reduce repetitive overhead reaching and heavy overhead lifting while keeping the shoulder gently active. Avoid total rest, which can stiffen the joint. Strengthening the rotator cuff and shoulder-blade muscles is the longer-term fix, ideally guided by a professional.
When to see a physical therapist
If overhead pain persists past 2–3 weeks, keeps returning, or comes with weakness, a PT can pinpoint the cause and build a plan.
Red flags — don't wait
Seek urgent care for arm pain with chest pressure or breathlessness (emergency), a hot feverish joint, sudden major weakness, or deformity after injury.
How a PT treats this
Treatment centers on rotator cuff and scapular strengthening, movement retraining, and graded return to overhead activity.
Frequently asked questions
Sources (3)
- OrthoInfo (AAOS): Shoulder Impingement/Rotator Cuff Tendinitis. — AAOS OrthoInfo
- Steuri R, et al. Effectiveness of conservative interventions including exercise, manual therapy and medical management in adults with shoulder impingement: a systematic review and meta-analysis of RCTs. Br J Sports Med. 2017. — PubMed
- MedlinePlus: Shoulder pain. — NIH/MedlinePlus
This article is for education only and isn't medical advice. Always talk to a licensed clinician about your specific situation.