Why Your Shoulder Keeps “Catching” — And What You Can Actually Do About It

A – Attention

If you’ve ever reached overhead — maybe grabbing something from the top shelf or throwing a ball — and felt that sharp little pinch in the front or top of your shoulder… you’re not imagining it. And you’re definitely not the only one.

At Bond Physiotherapy & Sports Medicine in Robina, we see this exact scenario every single week: active people, gym-goers, surfers, tradies, parents lifting kids — all describing the same story.

“It doesn’t hurt all the time… just when I lift my arm like this.”
“It feels like something is getting caught.”
“I keep hoping it’ll go away on its own.”

Here’s the thing: shoulder impingement is incredibly common — but it’s also incredibly misunderstood.

Let’s break it down properly, in a way that actually makes sense.

E – Education

So… what is shoulder impingement, really?

Think of your shoulder as this beautifully complicated moving system. You’ve got the humerus (upper arm bone), the scapula (shoulder blade), and the AC joint all working together, with the rotator cuff acting as the quiet, underappreciated hero keeping everything centred.

When the shoulder is healthy, everything glides. Smooth. Controlled. No drama.

Impingement happens when the space at the top of the shoulder gets a little too crowded — usually because one part of the system isn’t doing its job as well as it should. Then, when you lift your arm, something soft (like a tendon or bursa) gets irritated.

It’s not that anything is “caught” — it’s that the shoulder isn’t moving efficiently.

Common symptoms

Pain when lifting the arm (especially above shoulder height)

A “pinching” or “catching” feeling

Weakness or fatigue during overhead movements

Pain at night, especially lying on the affected shoulder

Trouble with gym movements like pressing or shoulder work

Common causes

Here’s where it gets interesting: impingement isn’t just a shoulder issue. It’s often everything around the shoulder, too.

Rotator cuff weakness
Pec tightness / upper trap dominance
Scapula not rotating properly
Poor posture habits
Repetitive overhead activities
A big spike in training load

The shoulder is a team sport — when one player drops the ball, the others feel it.

I – Integration

“So what do I do? Rest it? Stretch it? Push through?”

Here’s the honest, real-world answer we give people in the clinic:

Rest alone won’t fix this. But neither will smashing yourself in the gym.
Most shoulders with impingement respond best to a balanced, progressive approach.

A typical Bond Physio plan looks something like this:

1. Calm things down (without stopping life)

We settle the irritation without shutting everything down.
Maybe you use lighter weights. Maybe we modify your shoulder press.
You’ll still move — just in a way the shoulder can handle.

2. Rebuild the rotator cuff — the unsung hero

We strengthen the small stabilisers so the shoulder stays centred and happy.
This might look like simple, precise movements… but the impact is huge.

3. Get the shoulder blade doing its part

Most people don’t realise how much shoulder comfort depends on the scapula gliding and rotating properly.
We clean this up so your arm can move through space without friction.

4. Return to the activities you love with confidence

Surfing, gym work, throwing, manual labour — whatever you’re missing right now, we rebuild you toward it intentionally, not accidentally.

And honestly?
That’s the part we love most: seeing someone go from “I’m scared to lift my arm” to “I barely even think about it anymore.”

M – Momentum

If your shoulder has been pinching for more than a couple of weeks — or if it keeps flaring up every time you get back into training — that’s usually the sign your shoulder just needs some guidance.

Shoulder impingement is very treatable.
We see it resolve all the time.
And the sooner you get it moving well again, the sooner you can stop thinking about it altogether.

If you’re ready to get back to lifting, swimming, surfing, or just sleeping on that side again without discomfort, we’re here to help.