Shoulder Clicking During Raises: Causes, Concerns, and What to Do

Why Does My Shoulder Click When I Do Shoulder Raises?

Shoulder clicking during exercises like raises is a common phenomenon, often benign, resulting from natural joint mechanics, but can sometimes signal underlying issues requiring attention.

Understanding Shoulder Anatomy: A Quick Primer

The shoulder is a marvel of engineering, offering the greatest range of motion of any joint in the body. This mobility, however, comes at the cost of stability. It's a complex structure composed of three bones—the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone)—that articulate at two primary joints: the glenohumeral (GH) joint (where the humerus meets the scapula's glenoid fossa) and the acromioclavicular (AC) joint (between the scapula and clavicle).

Supporting these bones are a network of muscles (including the crucial rotator cuff), tendons, ligaments, and bursae (fluid-filled sacs that reduce friction). When you perform a shoulder raise, this intricate system works in concert, with the humerus rotating within the glenoid fossa while the scapula simultaneously rotates and elevates to facilitate full range of motion.

The Science of Joint Sounds: What Causes Clicking?

Joint sounds, including clicks, pops, and cracks, are incredibly common and can occur in nearly any joint in the body. While often startling, they are frequently harmless. The primary mechanisms behind these sounds include:

• Cavitation (Gas Release): This is the most common and benign cause. Synovial fluid, which lubricates our joints, contains dissolved gases (oxygen, nitrogen, carbon dioxide). When a joint is stretched or moved, the pressure within the joint capsule changes, allowing these gases to rapidly form and then collapse into bubbles. This sudden collapse produces the characteristic "pop" or "click."
• Tendon or Ligament Snapping: Tendons (which connect muscle to bone) and ligaments (which connect bone to bone) can sometimes glide over bony prominences or other soft tissues as the joint moves. If these tissues are taut or slightly misaligned, they can snap back into place, creating an audible click.
• Articular Surface Irregularities: Minor irregularities in the cartilage surfaces of the joint, or small pieces of cartilage or bone, can cause a clicking or grinding sensation as they move within the joint space.

Common Reasons for Shoulder Clicking During Raises

When specifically performing shoulder raises (e.g., lateral raises, front raises), the clicking sound can often be attributed to one of the following, ranging from benign to potentially concerning:

• Benign Causes (Most Common):

  • Glenohumeral Joint Cavitation: As your arm moves through its range of motion during a raise, particularly at the end range, the pressure changes within the glenohumeral joint can cause gas bubbles to form and collapse. This is harmless and akin to cracking your knuckles.
  • Tendon Gliding/Snapping:
    • Rotator Cuff Tendons: The tendons of the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) pass through tight spaces, particularly the subacromial space. During a raise, as the humerus elevates and rotates, these tendons can glide and occasionally snap over bony structures like the humeral head or the acromion.
    • Biceps Tendon: The long head of the biceps tendon runs in a groove at the front of the humerus. If it's slightly irritated or if the surrounding tissues are tight, it can snap as it moves within its groove during arm elevation.
  • Scapulothoracic Movement: The scapula moves rhythmically on the rib cage during shoulder raises. Minor friction or slight irregularities in this movement can sometimes produce sounds.

• Potentially Concerning Causes (Often Accompanied by Pain, Weakness, or Other Symptoms):

  • Bursitis: Inflammation of the bursa (e.g., subacromial bursa) can cause clicking, grinding, or a "squishy" sensation, often accompanied by pain, especially with overhead movements. The inflamed bursa can thicken, leading to impingement and sounds.
  • Tendinopathy (e.g., Rotator Cuff or Biceps Tendinopathy): Degeneration or inflammation of a tendon can cause it to thicken or become irregular, leading to clicking or crepitus (a grinding sensation) as it moves. Pain and weakness are common co-occurring symptoms.
  • Labral Tears: The labrum is a ring of cartilage that deepens the glenoid socket, enhancing stability. A tear in the labrum (e.g., a SLAP tear) can cause clicking, catching, locking, and pain, especially with specific movements or loads. The torn piece of cartilage can get caught in the joint.
  • Osteoarthritis: Degenerative changes in the articular cartilage of the glenohumeral or AC joint can lead to bone-on-bone friction, causing grinding, crepitus, and clicking, often with stiffness and pain.
  • Shoulder Instability: If the shoulder joint is excessively loose (hypermobile) due to stretched ligaments or muscle imbalances, the humeral head can move excessively within the socket, leading to clicking, clunking, or a feeling of apprehension. This can sometimes precede a subluxation (partial dislocation) or dislocation.

When to Be Concerned: Red Flags to Watch For

While isolated clicking without pain is usually benign, it's crucial to pay attention to accompanying symptoms. Consult a healthcare professional (orthopedic surgeon, sports medicine physician, physical therapist) if your shoulder clicking is accompanied by any of the following:

• Pain: Especially sharp, persistent, or worsening pain during or after the exercise.
• Weakness: A noticeable decrease in strength when performing the raise or other shoulder movements.
• Limited Range of Motion: Inability to move your arm through its full normal range.
• Grinding or Catching Sensation: A feeling that something is getting stuck or rubbing within the joint.
• Instability or Apprehension: A feeling that your shoulder might give way or dislocate.
• Swelling or Warmth: Signs of inflammation around the joint.
• Clicking that suddenly started after an injury or trauma.

What You Can Do: Actionable Advice

If your shoulder clicking is painless, there are several strategies you can employ to potentially reduce it and improve shoulder health:

• Optimize Your Form:
  • Controlled Movement: Perform raises slowly and with control, especially during the eccentric (lowering) phase. Avoid using momentum or "throwing" the weight up.
  • Scapular Control: Ensure your shoulder blades are stable and moving correctly. Avoid shrugging your shoulders excessively towards your ears. Focus on depressing and retracting your scapulae slightly before initiating the raise, maintaining a stable base.
  • Appropriate Weight: Do not lift weights that are too heavy, as this can compromise form and place undue stress on the joint.
  • Angle of Raise: For lateral raises, keep a slight bend in your elbows and raise the dumbbells out to the sides, stopping at shoulder height (or slightly below) to minimize impingement. Avoid raising directly overhead if it causes discomfort.
• Prioritize Warm-up and Mobility:
  • Dynamic Warm-up: Before shoulder raises, perform dynamic movements like arm circles, pendulum swings, and light band pull-aparts to increase blood flow and prepare the joints.
  • Thoracic Spine Mobility: Stiffness in the upper back can negatively impact shoulder mechanics. Incorporate exercises like cat-cow, foam rolling, and thoracic rotations.
• Strengthen Supporting Musculature:
  • Rotator Cuff Strengthening: A strong and balanced rotator cuff is vital for glenohumeral joint stability. Include exercises like internal/external rotations with light dumbbells or resistance bands.
  • Scapular Stabilizers: Strengthen muscles that control the scapula (e.g., rhomboids, lower trapezius, serratus anterior) with exercises like face pulls, band pull-aparts, and Y-T-W raises.
  • Posture Correction: Poor posture (e.g., rounded shoulders, forward head) can alter shoulder mechanics and contribute to issues. Work on maintaining an upright posture throughout the day.
• Listen to Your Body: If a particular exercise or range of motion consistently causes painful clicking, modify it or temporarily avoid it. There are often alternative exercises that target the same muscles without aggravating the joint.

Conclusion

Painless clicking in your shoulder during raises is very common and, in most cases, is a benign consequence of normal joint movement and gas release. However, the shoulder is a complex and sensitive joint. If your clicking is accompanied by pain, weakness, grinding, catching, or a feeling of instability, it's a clear signal to seek professional medical advice. A thorough evaluation by a qualified healthcare provider can help diagnose any underlying issues and guide you towards an appropriate treatment plan, ensuring the long-term health and function of your shoulders.