Shoulder Tendinitis, Bursitis, and Impingement Syndrome
This is a very common condition.
Two types of tendinitis can
affect the shoulder.
Biceps tendinitis causes pain in the front or side of the shoulder and may travel down to the elbow and forearm. Pain may also occur when the arm is raised overhead. The biceps muscle, in the front of the upper arm, helps stabilize the upper arm bone (humerus) in the shoulder socket. It also helps accelerate and decelerate the arm during overhead movement in activities like tennis or pitching.
Rotator cuff tendinitis
causes shoulder pain at the tip of the shoulder and the upper, outer
arm. The pain can be aggravated by reaching, pushing, pulling, lifting,
raising the arm above shoulder level, or lying on the affected side.
The
rotator cuff is primarily a group of four muscles that attach the arm
to the shoulder girdle/shoulder blade. The rotator cuff attaches the arm
to the shoulder joint and allows the arm to rotate and elevate.
If the
rotator cuff and bursa are irritated, inflamed, and swollen, they may
become compressed between the head of the humerus and the acromion, the
outer edge of the shoulder blade.
Repeated motion involving the arms, or the aging process involving shoulder motion over many years, may also irritate and wear down the tendons, muscles, and surrounding structures. Squeezing of the rotator cuff is called shoulder impingement syndrome.
Inflammation caused by rheumatoid arthritis may cause rotator cuff tendinitis and bursitis. Sports involving overuse of the shoulder and occupations requiring frequent overhead reaching are other potential causes of irritation to the rotator cuff or bursa, and may lead to inflammation and impingement.
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You can get Tim's support too in his guide to a fast, effective and easy shoulder pain cure.
Registered Osteopath with a clinic in Addington Palace, UK. He has been interviewed by the BBC and created Shoulder and Back Pain advice videos for the National Health Service.
Causes of rotator cuff impingement tendinitis and tears include:
- Sudden trauma e.g. fall on the shoulder or arm
- Overuse of arm with improper form
- Poor posture: e.g. rounded shoulders or forward leaning head, muscle weakness
- Improper exercise technique
- Improper exercise choice
🩺 First, Quick Check: Is It Bursitis or Tendinitis?
They often overlap, but here's a quick cheat sheet:
| Feature | Shoulder Bursitis | Rotator Cuff Tendinitis |
|---|---|---|
| Pain location | Outer shoulder, top of the arm | Front or side of the shoulder |
| Triggered by | Lifting arm overhead, sleeping on it | Reaching, lifting, or overhead work |
| Swelling or warmth | Possible over acromion | Less likely |
| Range of motion | Painful but usually preserved | Often limited due to weakness/pain |
| Pain at night | Common | Common |
🛠️ Shoulder Care & Rehab Plan
✅ Phase 1: Reduce Inflammation (First 1–2 Weeks)
-
Rest – Avoid overhead activities (lifting, throwing, reaching)
-
Ice – 15–20 minutes, 2–3x/day
-
NSAIDs – Ibuprofen or naproxen if safe for you
-
Sleep tip – Sleep on your back or opposite side with a pillow under the affected arm for support
✅ Phase 2: Gentle Mobility & Stretching
Begin once pain starts to calm down:
🌀 Pendulum Swings (Day 3+)
-
Lean forward, let arm hang, make small circles.
-
Do for 1–2 minutes, 2x/day
🧘 Wall Crawls (Flexion & Abduction)
-
Stand facing a wall, slowly “walk” fingers up as high as pain allows.
-
Hold 5–10 seconds, repeat 10 times.
🧍♂️ Cross-Body Shoulder Stretch
-
Gently pull your arm across your chest.
-
Hold 20–30 seconds. Repeat 3x.
✅ Phase 3: Strengthening (Week 2–4+)
Once pain is improving, focus on rotator cuff and scapular muscles:
💪 Isometric External Rotation
-
Stand with elbow bent 90°, press hand outward against a wall or towel without moving arm.
-
Hold 5 seconds, repeat 10x.
🏋️ Resistance Band External/Internal Rotation
-
Light resistance band at elbow height.
-
Elbow tucked in — rotate forearm out (external) or in (internal).
-
2 sets of 10–15 reps each.
🏋️♂️ Scapular Squeezes
-
Sit or stand upright. Squeeze shoulder blades together and down.
-
Hold 5 seconds. Do 10–15 reps.
🧭 Bonus Tips
-
Posture check – Keep your shoulders back and avoid slouching (especially at a desk).
-
Heat before exercise, ice after if sore.
-
Stick with light weights/resistance at first — goal is control, not bulk.
🚨 When to See a Professional:
-
Pain lasts more than 3–4 weeks with no improvement
-
Night pain is severe or constant
-
Weakness is sudden or worsening
-
You suspect a tear (e.g., can't lift arm at all)
OTHER TYPES OF BURSITIS & TENDINITIS
Tennis Elbow and Golfer’s Elbow
Knee Tendinitis or Jumper’s Knee
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To Give You The Pain Relief You've Been Looking For .... Tim Allardyce.
Exercise Your Shoulder Pain-free
Tim Allardyce is a Professional Physical Therapist
Registered Osteopath with a clinic in Addington Palace, UK.
been interviewed by the BBC and have made Shoulder and Back Pain advice videos for the National Health Service.