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: 

1. Proper Technique
2. Strengthen the Rotator Cuff
3. Controlled Isometrics & Eccentric Strength
4. 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

The post Shoulder Pain in CrossFit: Avoiding “Chicken Winging” & Strain appeared first on Physio Room.

Scaling CrossFit: Train Through Injury with Your PT

Injuries can be frustrating for athletes—I’ve been there myself. Often, they lead to unnecessary time away from the gym. However, with the right approach, injuries don’t have to mean complete rest. Scaling workouts and working closely with a physical therapist specializing in CrossFit rehabilitation can keep you training safely while allowing your body to heal.

The Role of Scaling in Recovery

At Physio Room, we believe that complete rest isn’t always necessary for most injuries. In fact, controlled movement and modified workouts can help maintain strength, promote blood flow, and prevent deconditioning, leading to a faster recovery. For instance:

• Shoulder injuries: Swap overhead presses for single-arm landmine presses or sled pushes.
• Knee injuries: Focus on upper-body strength or seated cardio.
• Wrist injuries: Prioritize lower-body exercises like lunges, deadlifts, and sled drags.

How a Physical Therapist Can Help

A CrossFit-focused physical therapist at Physio Room can customize a plan to modify movements safely based on your specific injury. They assess your movement patterns, identify safe exercises, and correct imbalances that might have contributed to the injury.

For example, one of our recent clients was dealing with a Rotator Cuff strain. Instead of completely avoiding upper-body work, we recommended skipping overhead presses with the barbell or dumbbells, which put excessive strain on the injured area. Instead, we had him perform Landmine Presses, which require less stabilization and allowed him to continue training without increased symptoms.

Staying Active and Motivated

Injuries can be mentally tough, but at Physio Room, we focus on what you can do:

• Replace high-impact moves: Swap box jumps for step-ups or running for rowing.
• Use alternative equipment: If barbell lifts are too taxing, use dumbbells or kettlebells.
• Embrace skill work: Focus on mobility, core strength, or conditioning during recovery.
• Stay connected: Attend gym classes for support or help coach others to maintain motivation.

Bottom Line

An injury doesn’t have to derail your progress. By scaling workouts and working closely with a CrossFit-specialized physical therapist at Physio Room, you can stay active, recover effectively, and come back stronger.

Written by Jack Butler – PTA, Strength Coach | Physio Room

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Shoulder pain is a frequent challenge for CrossFit athletes, stemming from the high-intensity, repetitive movements that define the sport. Understanding and addressing this issue is crucial for staying strong and injury-free. Here’s a comprehensive guide packed with tips and strategies to help you manage shoulder pain and stay on top of your CrossFit game:

Common Causes of Shoulder Pain in CrossFit:

Many CrossFit movements—such as overhead presses, snatches, and pull-ups—place significant stress on the shoulders. Overuse injuries, improper technique, lack of mobility, and muscle imbalances are common culprits behind shoulder pain. For instance, performing snatches with poor form can lead to impingement and Rotator Cuff issues.

Preventing Shoulder Pain:

A thorough warm-up is essential to prepare your shoulders for intense workouts. Incorporate exercises that activate and mobilize the shoulder joints, such as shoulder hurdles or swimmers, to strengthen the rotator cuff and scapular stabilizers. Consistently addressing mobility and stability can significantly reduce the risk of injuries. Explore more exercises here!

Managing Shoulder Pain:

If you experience shoulder pain, it’s crucial to prioritize rest and recovery. Avoid pushing through the pain, as this can lead to more severe injuries. Ice and anti-inflammatory medications can help reduce acute pain and swelling. For persistent or chronic pain, seeking guidance from a physical therapist is highly recommended.

Modifying Workouts to Avoid Shoulder Pain:

To continue training without exacerbating shoulder issues, modify high-risk movements. For instance, substitute overhead presses with push-ups or landmine presses, and avoid exercises that place excessive strain on the shoulders. Scaling workouts and listening to your body are key to maintaining progress while managing pain.

Take Care of Your Shoulders

Understanding the causes, preventive measures, and management techniques for shoulder pain will help you maintain shoulder health and enhance your CrossFit performance. Be proactive about shoulder care, make modifications when needed, and don’t hesitate to seek professional support to stay pain-free and strong in your CrossFit journey.

Have shoulder pain and ready to get to the root cause? BOOK HERE!

Written by Ally Nelson – PT, DPT, OCS, SCS, CSCS, CIDN | Physio Room

The post CrossFit and Shoulder Pain: Tips to Prevent, Manage, and Stay Strong During Workouts appeared first on Physio Room.

“There are so many super-fit people out there and it doesn’t necessarily define you as an athlete,” says returning guest Dr. James Stetson of Physio Room. In today’s episode, Dr. Andrew and Dr. James discuss everything there is to know about the CrossFit Open. A competitive CrossFit athlete since 2015, Dr. James has the insight to explain what the audience can do to be effective participants.

Ultimately, CrossFit is a community. When you work out with people every day to push each other to your limits, camaraderie is inevitable. With that in mind, Dr. Andrew and Dr. James let their listeners know the importance of having a team mentality with any competitive sport, and to enter the CrossFit Open without expectations. Even though there are people who are fitter than you, you can always keep working hard to do better next time.

Tune into this week’s episode of The Code for a revealing conversation on the CrossFit Open. Learn more about Dr. James’ CrossFit background, physically and mentally preparing for the CrossFit Games, and how other competitors’ physical fitness does not define your athletic capabilities.

Quotes

• “When people are in the gym doing hard things together, it creates that shared suffering. You’re doing hard stuff, you’re pushing your body, and you form a bond with the people around you.” (4:23 – 4:33 | Dr. James) 

• “There is a benefit to having a little bit of that butterfly feeling, a little bit of that anxiety because it means something to you. If you’re going into a workout, and you just don’t care about how things go, then you’re probably in the wrong place to start with.” (17:11 – 17:30 | Dr. James)

• “Don’t put a lot of weight into where you rank on the leaderboard because of the broad scope of the Open. There are so many super-fit people out there across the globe and it doesn’t necessarily define you as an athlete.” (27:37 – 27:53 | Dr. James)

• “I never like to be the smartest person in the room, or the fittest person in the gym because I always want something to chase, something to strive for, and put myself around people who are in the position that I would like to be in someday.” (30:33 – 30:45)

Links

Instagram | 
https://www.instagram.com/jamesstets/
 

Facebook | https://www.facebook.com/profile.php?id=100004164646151 

Connect with Physio Room: 

Website | ​​https://physioroomco.com/ 

Instagram | https://www.instagram.com/physioroomco/

Facebook | https://www.facebook.com/physioroomco

Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/ 

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

Podcast production and show notes provided by HiveCast.fm

The post 5. Conquering the CrossFit Open | Dr. James Stetson appeared first on Physio Room.