Shoulder Starting to Speak Up? Let’s Get Ahead of Fall Sports Pain

As we slide into September, I start hearing a familiar tune:

“My shoulder’s been feeling off when I serve in pickleball…”

“It’s not pain, exactly—it just feels weak overhead…”

“I started lifting heavier again and now I’m noticing a pinch in my shoulder…”

Sound familiar? You're not alone.

As outdoor sports like golf, tennis, and pickleball ramp up—and strength training routines shift back indoors—shoulders tend to be the first to complain.

So let’s talk about why, what you can do about it, and how to stay ahead of shoulder irritation this fall.

First: Your Shoulder’s Job Is Tricky

The shoulder is one of the most mobile joints in the body, but it doesn't offer a lot of stability.

Instead, your shoulder relies heavily on:

• Good scapular (shoulder blade) movement

• Strong and balanced rotator cuff muscles

• Support from your thoracic spine (mid-back) and even your ribcage

If any of these are off, the shoulder may start to feel pinchy, sore, or weak, especially with overhead or rotational movements.

Why It Happens More in Fall

Here’s the pattern I see:

• Summer = lots of cardio, vacation, running, biking, outdoor lifting

• Fall = back to the gym, back to heavier pressing, back to racquet sports

That sudden shift back into overhead, rotational, or load-bearing work can catch your shoulder off guard, especially if you’ve been skipping accessory work or your posture's been stuck in "road trip mode."

What Doesn’t Work Well

A few things people try that don’t usually help long-term:

• Constantly stretching shoulder muscles like the pecs, anterior deltoid, and biceps

• Foam rolling the upper traps without addressing how your shoulder blades move

• Pushing through discomfort because "it'll warm up eventually”

These might give short-term relief, but they rarely address the underlying issue.

What Works Better

Here’s what I often have clients add or focus on this time of year:

1. Shoulder blade movement > Shoulder strength

If your shoulder blade isn't moving well, your rotator cuff muscles end up doing too much. Try these exercises:

• Wall slides with a light band

• Serratus wall presses

• Prone Y’s or W’s with slow tempo

2. Rotate before you lift

Your thoracic spine (mid-back) needs to rotate well for your shoulder to move smoothly. Before your activities, try this:

• Open books on the floor

• Side-lying windmills

• Cat/cow with rotation

Your shoulder movement will often feel more fluid immediately.

3. Add a low-load rotator cuff primer

Even if you’re strong, your rotator cuff benefits from low-load activation. Work these exercises into your warm-up routine:

• Side-lying external rotations

• Standing banded external rotations

• Isometric holds in 90/90 shoulder position

2–3 sets before your main lift or practice can go a long way.

The Bottom Line

If your shoulder has been talking to you lately, don’t wait for it to start shouting.

Whether you're lifting, serving, swinging, or just staying consistent in the gym, a little focused mobility, stability, and control work can keep you pain-free through the fall.

At OLO Physical Therapy and Wellness, I help active adults figure out where things are breaking down and how to get back on track, so they can keep doing the things they love without nagging pain.

Reach out if your shoulders are acting up or if you want a tune-up before your fall training kicks in.

Stay well,

Joe