Expert Tips from Dr. Michael Del Core, Orthopedic Shoulder Specialist in Omaha and Council Bluffs
Shoulder pain is one of the most common gym-related complaints—especially among CrossFit athletes, weightlifters, and weekend warriors. The shoulder joint is the most mobile joint in the body, but that mobility comes with a cost: it’s also one of the easiest to injure when form breaks down.
As a fellowship-trained shoulder and upper extremity surgeon at MD West ONE, Dr. Michael Del Core treats many athletes from Omaha, Nebraska, and Council Bluffs, Iowa, who develop shoulder injuries from preventable training mistakes. Understanding the top errors can help you stay strong, safe, and in the gym—not on the sidelines.
1. Poor Overhead Form
Whether it’s a snatch, press, or handstand push-up, improper overhead mechanics can overload the rotator cuff and labrum.
Common problems:
- Over-arching the lower back
- Pressing the bar too far in front of the head
- Shrugging the shoulders prematurely
Dr. Del Core’s Tip: Keep your ribcage down, engage your core, and finish with the bar directly over the ears. Focus on mobility in the thoracic spine and shoulders before going heavy.
2. Skipping the Warm-Up
Cold muscles and stiff joints are a recipe for shoulder strain. Many CrossFit athletes jump right into high-intensity WODs without properly activating the stabilizing muscles.
Dr. Del Core’s Tip: Spend at least 10 minutes warming up with:
- Band external rotations
- Scapular push-ups
- Light cardio and dynamic stretches
Prepping the rotator cuff, scapular stabilizers, and posterior shoulder reduces your risk of impingement and overuse injury.
3. Ignoring Shoulder Mobility
Tightness in the chest and lats limits shoulder range of motion, forcing the joint to compensate during lifts. This can lead to impingement, tendonitis, and labral tears over time.
Dr. Del Core’s Tip: Incorporate daily stretching for the pectoralis major, lats, and posterior capsule. A lacrosse ball or foam roller can help release tension before training.
4. Overtraining and Poor Recovery
Shoulder injuries often result from repetitive micro-trauma rather than one big event. Pushing through pain or skipping rest days can cause chronic inflammation and even rotator cuff tears.
Dr. Del Core’s Tip: Respect recovery days. If shoulder soreness persists more than a few days, back off high-volume overhead movements and let inflammation settle before resuming training.
5. Neglecting the Scapula
Strong shoulders require stable shoulder blades. Without proper scapular control, your rotator cuff works overtime to stabilize the joint.
Dr. Del Core’s Tip: Add face pulls, scapular rows, and prone Y-T-W raises into your weekly program to strengthen the mid- and lower-trapezius muscles.
When to See a Shoulder Specialist
If you experience:
- Pain that interferes with sleep or daily movement
- Weakness when lifting overhead
- Clicking, popping, or catching in the joint
…it may be time to see a specialist. Early evaluation can prevent minor shoulder irritation from turning into a rotator cuff or labral tear.
Dr. Michael Del Core provides comprehensive diagnosis and treatment for shoulder injuries—from conservative therapy to advanced arthroscopic and reconstructive procedures.
Keep Training Smart in Omaha and Council Bluffs
You don’t have to give up the gym to protect your shoulders. With proper mechanics, balanced training, and early intervention when pain arises, you can continue lifting safely for years to come.
Schedule a consultation with Dr. Michael Del Core to assess your shoulder health or recover from injury.
MD West ONE – Omaha, NE | Council Bluffs, IA
Learn more: michaeldelcoremd.com
