Shoulder Pain in CrossFit: “Chicken Winging” and Strain
Love CrossFit? Then you know how demanding it can be on your shoulders—especially during gymnastics moves like pull-ups, muscle-ups, and dips. But if you’ve ever felt nagging shoulder pain, “chicken winging” could be the culprit. This common movement flaw—flaring the elbows and externally rotating during transitions—puts excessive strain on your shoulder, particularly the subscapularis muscle. Here’s what you need to know to keep your shoulders strong and pain-free!
Why does this happen?
This happens when athletes rely too much on their biceps and upper trapezius instead of properly engaging the shoulder’s stabilizing muscles. As a result, the shoulder rotates at the wrong time, leading to inefficient movement and poor mechanics.
In a kipping pull-up or muscle-up, for example, the goal should be to maintain strong, controlled shoulder engagement throughout the movement, using the lats and rotator cuff muscles in proper coordination. However, when the elbow flares outward in a “chicken wing” position, the shoulder’s internal rotators (especially the subscapularis) are compromised.
The Role of the Subscapularis:
The subscapularis is one of the four muscles that make up the rotator cuff, but it’s often overlooked in conversations about shoulder health. This muscle plays a vital role in internal rotation and stabilization of the shoulder joint. When your elbows flare out during exercises like muscle-ups, the subscapularis is forced into a vulnerable position where it’s overstretched, potentially leading to strain.
Symptoms of Subscapularis Strain:
– Deep, aching pain in the front of the shoulder
– Reduced internal rotation strength
– Difficulty or pain when reaching behind your back
– Shoulder instability or a feeling of weakness during pressing movements
How “Chicken Winging” Leads to Subscapularis Strain:
When you “chicken wing” during transitions in pull-ups or muscle-ups, your shoulder is placed in a suboptimal position. Instead of relying on the strength of the lats, teres major, and external rotators, the subscapularis is placed under excessive tension as the shoulder rotates outward with little support. Over time, this can cause microtrauma, leading to strain or even more severe injuries if not addressed.
CrossFit athletes who are newer to gymnastics movements or those pushing to increase reps and volume are especially prone to this issue. Without adequate control or body awareness, the shoulder becomes vulnerable to repetitive stress and strain.
How do we fix this?
One of the most important strategies to prevent subscapularis strain and shoulder injuries in general is to gradually build loading tolerance in your shoulder. This means increasing the resilience of your shoulder muscles and tendons to handle the load and stress imposed by gymnastics movements. Emphasis should be placed on:
- Proper Technique
- Strengthen the Rotator Cuff
- Controlled Isometrics & Eccentric Strength
- Progressive Overload
Be Proactive:
If you’re experiencing shoulder pain or suspect a subscapularis strain, reply to this email and we can help! We will assess your movement patterns, provide targeted strengthening exercises, and help you CrossFit pain-free!
Take care of your shoulders so they can take care of you during your workouts!
Written by Ally Nelson – PT, DPT, OCS, SCS, CSCS, CIDN | Physio Room
No responses yet