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Shoulder soft tissue injuries can turn everyday tasks into a struggle. You might notice pain while putting on a shirt, reaching for something, or lying in bed. Common injuries include rotator cuff tears, sprains, strains, and labral tears. Some get better with rest and therapy, while others need more care.
Your shoulder is a ball-and-socket joint that allows your arm to move in many directions. Muscles, tendons, and ligaments keep everything steady as you move.
The labrum, a ring of cartilage, helps hold the upper arm bone in its socket.
According to the American Academy of Orthopaedic Surgeons (AAOS), shoulder pain accounts for roughly 4.5 million doctor visits yearly in the United States.
A rotator cuff tear happens when one or more shoulder tendons become damaged. You may feel pain when lifting your arm or sleeping on that side.
Not all tears require surgery. Read more about when rotator cuff surgery may not be needed.
A sprain happens when a shoulder ligament stretches too far or tears. Falls and sudden impacts are common causes.
Pain, swelling, and trouble moving the joint may follow.
A strain affects a muscle or tendon instead of a ligament. It often happens after heavy lifting or doing the same movement repeatedly.
Learn more about shoulder injuries and disorders.
The difference comes down to which tissue gets hurt. Here’s how to tell them apart.
| Shoulder sprain | Shoulder strain |
| Involves a stretched or torn ligament | Involves an injured muscle or tendon |
| Can happen during a fall | Can happen after lifting or repeated movement |
| The joint may feel loose or unstable | The shoulder may feel sore or weak |
Shoulder instability occurs when the upper arm bone moves too freely in its socket. Some people describe a slipping feeling or repeated dislocations.
With frozen shoulder, the tissue around the joint becomes tight and stiff. Even getting dressed or reaching behind your back can hurt. Over time, you may find it harder to move your arm.
Lifting boxes, throwing a ball, or working overhead for hours can leave your shoulder aching. The pain often gets worse if you keep doing the same activity.
Give your shoulder a break and avoid movements that make it hurt.
Arthritis affects the smooth cartilage covering the bones inside your shoulder joint. It can cause stiffness, swelling, and pain during movement.
Unlike tendon tears, arthritis involves wear or damage within the joint.
A dislocation happens when the upper arm bone slips completely out of its socket. It often follows a fall or hard impact.
Think your shoulder has popped out of place? Get medical help right away. Trying to push it back yourself could make the injury worse.
The labrum is a ring of cartilage that helps keep your shoulder joint steady. When it tears, you might feel pain deep in your shoulder. Some people also notice clicking or a catching feeling when moving their arm.
Throwing sports and falls are common causes.
Both can make moving your shoulder painful, but their symptoms often differ.
Your doctor may use an exam and imaging tests to identify the injury.
Not every shoulder injury needs an operation. Your doctor may recommend surgery when:
In 2025, the AAOS released updated guidance on treating rotator cuff tears. Doctors look at the size of the tear, your symptoms, and how much the injury affects daily life.
If your shoulder still hurts after treatment, ask your doctor whether shoulder surgery options are worth considering.
Recovery depends on which tissue was injured and how badly it was damaged. Mild strains may settle within weeks, while major tears can take months.
Your shoulder goes through several stages as the injured tissue heals.
Right after an injury, tiny blood vessels around the damaged tissue may break. Blood starts to clot, helping the body begin the healing process.
Your shoulder might feel warm, swollen, or tender during the first few days. Resting it and applying a wrapped cold pack for short periods can help with the pain.
At this point, your body starts building new tissue where the damage occurred. You may begin gentle movements with guidance from your physical therapist.
The new tissue needs time to become stronger. You may feel better before your shoulder is ready for heavy work or sports. Doing too much too soon can set back your recovery.
Gentle exercises can help keep nearby joints moving while your shoulder heals.
Check with your doctor before starting, especially after a tear, dislocation, or surgery.
Slowly open and close your hand. Then bend your wrist up and down without straining your shoulder.
Keep your upper arm close to your side. Gently bend and straighten your elbow.
With your elbow tucked near your waist, slowly turn your palm upward and downward.
Sit upright and gently bring your shoulder blades together. Relax after a few seconds.
If you feel a sharp pain while exercising, stop. Let your doctor or therapist know which movement caused it.
A large, recent tear may need surgery, especially if you can barely lift your arm. Your doctor may also suggest an operation if therapy hasn’t helped with the pain. Smaller tears don’t always need repair, particularly when you can still use your shoulder well.
Pendulum swings, table slides, and gentle assisted arm raises can help loosen a stiff shoulder. The right exercises depend on how painful and stiff your shoulder feels. A physical therapist can guide your movements without forcing the joint.
Try sleeping on your back with a pillow supporting the sore arm. You can also lie on your unaffected side with the injured arm resting on a pillow. After surgery, follow your doctor’s advice about sleeping positions and sling use.
A labral tear can range from a small area of frayed cartilage to a piece that has pulled away from the socket. Some tears cause little discomfort, while others make the shoulder feel loose or painful. Doctors look at where the tear is and how it affects your movement, rather than relying on the terms partial or full alone.
Yes, most mild shoulder sprains get better without an operation. You may need to rest the joint for a while, then slowly start moving it again. If the ligament is badly torn or your shoulder keeps slipping, your doctor may recommend surgery.
If your shoulder has been hurting for days and isn’t getting better, it’s worth having it checked. Pain that wakes you at night or makes lifting your arm difficult is another reason to book a visit. If your shoulder looks out of place after a fall or your arm feels numb, get urgent medical care.
Shoulder pain can get in the way of work, sleep, and the things you enjoy. Finding out what’s causing it is the first step toward feeling better. If the pain keeps coming back, the shoulder injury specialists at Sunnyvale Orthopedics can check what’s wrong and discuss your options. Book an appointment today to get your shoulder checked.
