Climbing with Shoulder Pain? Here's What You Shoulder Know

5-minute read

You’re Strong so Why Is Your Shoulder Still Bugging You?

Climbing is all about movement—pulling, reaching, stabilizing—but it’s also a sport that puts a ton of stress on the shoulder joint. Whether you’re bouldering, projecting a lead route, or just getting back into the gym after a break, shoulder discomfort is one of the most common complaints we hear from climbers.

And not just beginners—strong, experienced climbers deal with this too.

We work with climbers all the time who feel like their shoulder is always a little off: stiff when they warm up, sore the next day, or nagging pain with certain moves (like gastons or lock-offs). The frustrating part? They’ve already done “rotator cuff exercises” and still feel stuck.

Why Climbing Shoulders Get Cranky

Your shoulder is one of the most mobile joints in your body and it relies on a fine balance between mobility and stability. When you’re hanging, cranking, or compressing, it’s not just your big muscles doing the work. It’s your scapular stabilizers, rotator cuff, thoracic spine, and even your core working together to create efficient movement.

The problem is, climbing tends to build strength in specific planes of motion such as overhead pulling, reaching across the body, and internal rotation. When that strength isn't balanced with control and mobility in the opposing directions, things can start to break down.

Most chronic shoulder pain in climbers isn’t from a single traumatic event—it’s from accumulated imbalance, compensatory patterns, and fatigue in key stabilizers.

The 3 Areas We Focus on for Climbers with Shoulder Pain

When we assess a climber with shoulder pain, we rarely just treat the shoulder. Here’s where we start instead:

1. Scapular Control

Your shoulder blade is your base. If it’s not moving well, or if the surrounding muscles are compensating, your rotator cuff ends up doing too much. We focus on scapular upward rotation, posterior tilt, and control during overhead movement—especially under load or fatigue.

Drills like serratus wall slides, banded “push aways,” and scapular lifts on the wall are often part of the early rehab plan.

2. Rotator Cuff Strength in Functional Ranges

Side-lying external rotation has its place—but we go further. Climbers need cuff strength in the overhead position, mid-range lock-offs, and across the body. We use tools like wall walks, bottoms-up kettlebell presses, and banded diagonal patterns to build real-world strength and endurance.

3. Thoracic Mobility + Ribcage Positioning

If your upper back is stiff, your scapula can’t glide and your shoulder compensates. Thoracic extension and rotation drills, combined with breath work and rib control, create the foundation for efficient movement on the wall.

Why "Just Resting It" Doesn't Work

If you’ve taken time off and the pain returns as soon as you start climbing again, it’s a sign that the issue hasn’t been fully addressed. Rest can reduce symptoms—but unless you change how the shoulder is functioning, the pain usually comes back.

We help you build control, capacity, and confidence so you’re not just climbing pain-free, but climbing stronger than before.

What Makes Our Approach Different

At Atomic PT, we combine climbing movement analysis with targeted strength and mobility work to uncover why your shoulder is getting irritated, not just where it hurts.

We don’t give cookie-cutter rotator cuff exercises. We assess how you move on the wall, how you recover between climbs, and how your shoulder functions under load. Then we build a plan that addresses your specific needs—so you can keep climbing without second-guessing every move.

Want Help Getting Back to Pain-Free Climbing?

If your shoulder has been holding you back, we’d love to help. Book a free Discovery Visit to see if our climbing rehab approach is a good fit. Or, if you’re ready to dive in, schedule a 1-on-1 evaluation at our G1 Climbing + Fitness location—where we treat climbers, on and off the wall, every single day.

References

• Ellenbecker TS et al. Shoulder injuries in overhead athletes. Int J Sports Phys Ther, 2018.

• Chopp JN et al. Shoulder muscle activation during climbing-specific exercises. J Strength Cond Res, 2016.

• Meyer M et al. Climbing-specific rehabilitation strategies: scapular control and thoracic mobility. J Sport Rehabil, 2022.