How to Check for Shoulder Injury: A Comprehensive Self-Exam Guide

Waking up with a stiff joint is one thing; realizing you can't lift your arm to put on a t-shirt is entirely different. Whether you felt a pop during a heavy bench press or developed a nagging ache over weeks of desk work, knowing how to check for shoulder injury is the first step toward recovery.

Shoulder pain is notoriously tricky because the joint is so complex. It isn't always clear if you are dealing with a muscle strain, a ligament sprain, or a structural issue like a rotator cuff tear. Before you panic, you can perform a few specific assessments to gauge the severity of the situation.

Quick Summary: The Self-Assessment Checklist

If you are in a rush, here are the core components of a basic shoulder check. These steps help differentiate between soreness and injury.

• Visual Inspection: Look for deformity, swelling, or asymmetry compared to the healthy shoulder.
• Range of Motion (ROM): Test if you can raise your arm forward and to the side without a "painful arc" (pain specifically between 60 and 120 degrees).
• The "Empty Can" Test: Checks for supraspinatus (rotator cuff) weakness or tears.
• Cross-Body Adduction: Helps identify AC joint issues.
• External Rotation Strength: Tests for tears in the posterior rotator cuff.

Visual and Physical Inspection

Before you start moving the joint around, you need to look at it. Strip down so you can see both shoulders in a mirror. You are looking for asymmetry.

Does one shoulder hang lower? Is the collarbone poking out more on the painful side? These visual cues are often missed because we rush straight to moving the arm.

Next, gently palpate (touch) the area. Press along the collarbone, the top of the shoulder (acromion), and the front of the deltoid. You are looking for specific point tenderness. If pressing on the AC joint (the bump on top) causes sharp pain, you might be dealing with a separation rather than a muscle tear.

Testing Range of Motion (Active vs. Passive)

Understanding how to check shoulder injury severity often comes down to active versus passive movement.

The Painful Arc Test

Stand straight and slowly lift your arm out to the side (abduction). Pay attention to when the pain starts.

If the motion is pain-free at the bottom but hurts significantly between 60 and 120 degrees (roughly shoulder height), this is a classic sign of impingement. This means the tendons are getting pinched between the bones. If you cannot lift the arm at all without hiking your shoulder up toward your ear, you may have a significant rotator cuff tear.

Specific Orthopedic Tests You Can Try

These are simplified versions of tests a physiotherapist would use. They aren't as accurate as an MRI, but they give you good data.

The Empty Can Test

Extend your arm straight out at a 45-degree angle (between forward and sideways). Rotate your hand so your thumb points to the floor, as if pouring out a can of soda. Now, try to lift your arm against resistance (use your other hand to push down).

If this causes sharp pain or weakness—meaning the arm drops despite your effort—it suggests an issue with the supraspinatus muscle.

The Cross-Arm Test

Raise your arm to shoulder height and pull it across your chest toward the opposite shoulder. If this compresses the joint and causes pain right on top of the shoulder, the AC joint is likely the culprit.

My Personal Experience with how to check for shoulder injury

I’ve been through the rehab wringer more times than I care to admit. The most distinct memory I have isn't from the gym, but from trying to sleep. When I tore my labrum, the specific "tell" wasn't just pain—it was a deep, sickening instability.

I remember trying to do the "Empty Can" test I described above. In my head, I was pushing up with full force. In reality, my arm was trembling and drifting downward instantly. It didn't feel like muscle fatigue; it felt like the power cord had been unplugged.

Another detail the textbooks don't emphasize enough is the "thud." When I tried to wash my hair, lifting my elbow past my ear caused a dull, mechanical clunk in the joint that made me nauseous. That mechanical catching sensation was the biggest indicator that I needed imaging, not just ice.

When to See a Professional

Self-checks are great for triage, but they are not a diagnosis. If you experience numbness running down the arm, notice a visible deformity (like a step-off in the collarbone), or have pain that wakes you up at night, schedule an appointment immediately.

Shoulders are precision instruments. Treating a tear like a strain can lead to permanent mobility loss. Listen to the feedback your body is giving you during these tests and act accordingly.

Frequently Asked Questions

Can I check for a rotator cuff tear at home?

While you cannot definitively diagnose a tear without imaging, the "Drop Arm Test" is a strong indicator. Lift your arm to the side and lower it slowly. If the arm drops suddenly or uncontrollably, a tear is likely.

What is the difference between shoulder soreness and an injury?

Soreness is usually dull, distributed across the muscle, and improves with light movement. Injury pain is often sharp, located deep in the joint or at a specific point, and worsens with specific ranges of motion.

Should I keep moving my shoulder if it hurts?

If the pain is below a 3/10, gentle movement is usually good to prevent stiffness (frozen shoulder). However, avoid any movement that causes sharp, catching pain or exceeds a 5/10 on the pain scale.