Shoulder Pain But Full Range of Motion? The Honest Truth

You can lift your arm above your head. You can reach behind your back. Mechanically, everything seems to work, yet there is a nagging, deep ache that won't go away. This is a confusing spot to be in. Usually, we associate injury with restriction. When you experience shoulder pain but full range of motion, it is easy to dismiss it as just "sleeping wrong" or general soreness.

But ignoring this specific type of pain is a mistake. It is often the body's early warning system—a check engine light that comes on before the engine actually smokes. As a coach, I see this frequently in athletes who push through the pain because "it still works." Let's break down exactly what is happening inside that joint.

Key Takeaways: Why It Hurts When You Can Still Move

• Rotator Cuff Tendinopathy: The most common culprit. The tendons are irritated or degenerating but not fully torn, allowing movement but causing a dull ache.
• Shoulder Impingement: Soft tissue gets pinched between bones during movement. You have range, but it comes with a "catch" or sharp pain at specific angles.
• SLAP Lesions (Labral Tears): A tear in the cartilage lining. You can move, but you might feel a lack of stability or a deep popping sensation.
• Referred Pain: The issue might not be your shoulder at all. Pinched nerves in the neck (Cervical Spine) often send pain signals to the shoulder blade or deltoid.

The "Toothache" of the Joint: Tendinopathy

If you have full mobility, you likely haven't suffered a massive traumatic event like a complete dislocation or a full-thickness tear. Instead, you are likely dealing with tendinopathy.

Think of your rotator cuff tendons like a rope. In a full tear, the rope snaps, and you lose function. In tendinopathy, the rope is fraying slightly or is just swollen. The muscle can still pull the arm up (full range), but the attachment point is screaming. This pain usually presents as a dull, toothache-like throb, especially at night or after exercise, rather than during the movement itself.

The Painful Arc

While you have full range, pay close attention to the quality of that motion. Do you feel pain specifically between 60 and 120 degrees of lifting your arm to the side? This is called the "Painful Arc."

It is a classic sign of impingement. Your humerus (arm bone) and acromion (shoulder blade tip) are pinching the bursa or tendon in that specific window. You can push past it to full extension, but that momentary wince is your diagnostic clue.

The Deception of Referred Pain

This is the one that tricks even experienced lifters. You treat the shoulder, ice the shoulder, and rehab the shoulder, but the pain persists. Why? Because the problem is in your neck.

Issues at the C5 or C6 vertebrae often radiate pain down into the deltoid or trapezius. If you have shoulder pain with full range of motion but also notice tingling in your fingers, stiffness in your neck, or if the pain changes when you turn your head, stop treating your shoulder. You need to look at your spine.

The "Silent" Labral Tear

The labrum is the rubbery seal that keeps the ball of your shoulder in the socket. Minor tears (SLAP lesions) often don't stop you from moving. In fact, some athletes continue throwing or lifting with them for months.

The giveaway here isn't restriction; it's instability. Does the shoulder feel "loose"? Do you hear a clicking or popping sound when you bench press or rotate the arm? That mechanical noise, combined with a deep, hard-to-pinpoint ache, points toward the labrum.

My Training Log: Real Talk

I have personally dealt with this exact scenario, and it was more frustrating than a full injury. A few years ago, I developed a nagging pain in my front deltoid. I could strict press 185lbs without issue. I could do pull-ups. Full range was there.

But the moment I reached across the passenger seat of my car to grab a bag—an unloaded, trivial movement—I felt a sharp, sickening stab deep in the joint. It didn't make sense. I could lift heavy, but I couldn't reach for a seatbelt comfortably.

I ignored it for three months because I could still train. That was stupid. It turned out to be supraspinatus tendinosis caused by poor scapular stability. My shoulder blade wasn't moving correctly, so even though my arm had full range, I was grinding the tendon with every rep. The rehab wasn't heavy lifting; it was boring, humble work with resistance bands that felt like they did nothing until the burning set in. If you feel that specific "seatbelt reach" pain, don't wait like I did.

Conclusion

Having shoulder pain but full range of motion is a blessing and a curse. It's a blessing because your structure is likely still intact. It's a curse because it tricks you into thinking you don't need to stop. Don't let a dull ache turn into a surgery. If the pain has persisted for more than two weeks, consult a physical therapist who understands lifting mechanics.

Frequently Asked Questions

Can I continue lifting weights if I have shoulder pain but full motion?

Generally, yes, but you must modify. Avoid movements that aggravate the pain (often overhead pressing or upright rows). Switch to neutral-grip dumbbell presses or floor presses to limit range slightly and reduce tendon stress while you heal.

How do I know if it is a rotator cuff tear or just inflammation?

A significant tear usually causes weakness. If you cannot hold your arm out to the side against gravity (the "drop arm" sign), it suggests a tear. If you are strong but hurting, it is more likely inflammation or tendonitis.

Should I stretch a painful shoulder that has full range?

Be careful. If you already have full range of motion, stretching might actually irritate the joint further, especially if the cause is instability or a labral tear. Focus on stability exercises (like isometric holds) rather than stretching.