Shoulder clicking and popping are pretty common. You might hear it referred to as crepitus, and it’s that sound your shoulder makes when you move it a certain way.
Sometimes, it’s nothing to worry about. Other times, a clicking or popping shoulder can signal a problem, especially if it’s accompanied by pain or other symptoms.
This article will help you understand the causes of shoulder clicking, what treatments are available, and when it’s time to see a doctor. We’ll give you the information you need to understand and manage your shoulder clicking.
Why is my shoulder popping and clicking? Common causes explained
A clicking or popping shoulder is an extremely common complaint. Here are some of the most frequent reasons why it might be happening to you.
Joint cavitation (normal sounds)
One of the most common reasons for a popping shoulder is joint cavitation. That’s when gas or air builds up within the joint. As the joint moves, the gas is released, and you hear a pop.
Typically, joint cavitation doesn’t cause pain, and it’s no cause for alarm.
Tendon movement
Sometimes, the sound you hear isn’t coming from inside the joint at all, but from a tendon snapping or clicking as it slides over bone.
As with joint cavitation, tendon movement is not usually a cause for concern unless it’s accompanied by pain or limited movement.
Labral tears
The labrum is a ring of cartilage that helps stabilize the shoulder joint. A tear in the labrum can cause popping and clicking, especially if you’re also experiencing pain or a feeling of instability in the joint.
Rotator cuff issues
The rotator cuff is a group of muscles and tendons that surround the shoulder joint, helping to stabilize it and allow for a wide range of motion. Rotator cuff injuries, such as tendinitis or tears, can alter the mechanics of the shoulder joint and lead to clicking and popping sounds.
Painful Shoulder Popping: When to Be Concerned
A popping shoulder isn’t always a cause for concern, but sometimes it can point to an underlying issue.
Associated Conditions
Here are a few conditions that can cause a painful, popping shoulder:
- Scapulothoracic bursitis. This is an inflammation of the bursa, a fluid-filled sac between your shoulder blade and your rib cage.
- Osteochondroma. This is a benign bone tumor that forms near the shoulder joint.
- Osteoarthritis (OA). OA is a degenerative joint disease in which the cartilage wears away, leading to pain and popping.
- Rotator cuff injuries. Tears or inflammation of the rotator cuff muscles can cause pain and clicking.
Red Flags: Symptoms That Warrant Medical Attention
If you experience any of the following symptoms along with shoulder popping, it’s a good idea to see a doctor:
- Persistent or worsening pain that doesn’t get better with rest or OTC pain relievers
- Limited range of motion or difficulty lifting or rotating your arm
- Weakness in your shoulder or arm that makes it hard to do everyday activities
- Instability or a feeling that your shoulder is “giving way” or might dislocate
How to Treat Shoulder Clicking and Popping
Shoulder clicking and popping can often be managed with a combination of home remedies, physical therapy, and, in some cases, medical interventions. Here’s a breakdown of common treatment approaches:
Home Remedies and Self-Care
- Rest and activity modification: Give your shoulder a break! Avoiding activities that make the clicking or popping worse is key to allowing it to heal.
- Ice and heat therapy: Use ice to reduce inflammation, especially after activity. Heat can help loosen up stiff muscles before exercise or physical therapy.
- Over-the-counter pain relievers: NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen or naproxen can help manage pain and reduce inflammation. Always follow the recommended dosage.
Physical Therapy Interventions
A physical therapist can develop a tailored treatment plan to address the underlying causes of your shoulder clicking.
- Strengthening and stretching exercises: These exercises improve muscle strength and flexibility around the shoulder joint, providing better support and stability.
- Posture improvement: Proper posture reduces stress on the shoulder joint and can prevent further irritation.
- Manual therapy: Techniques like joint mobilization and soft tissue massage can improve joint mechanics and reduce muscle tension.
- Activity modification advice: A physical therapist can provide guidance on how to perform daily activities in a way that minimizes stress on the shoulder.
Medical Treatments
If home remedies and physical therapy aren’t enough, your doctor may recommend medical treatments.
- Corticosteroid injections: These injections can reduce inflammation and pain in the shoulder joint.
- Surgery: In severe cases, surgery may be necessary to repair labral tears, rotator cuff injuries, or other structural problems.
Shoulder popping prevention: Tips for long-term shoulder health
While shoulder popping is often harmless, there are ways to promote long-term shoulder health and potentially reduce its occurrence. These strategies focus on maintaining proper joint function and minimizing stress.
- Pay attention to your posture. Good posture prevents excessive strain on the shoulder joint.
- Get regular exercise. Gentle exercises strengthen the muscles around the shoulder, helping to keep the joint mobile.
- Avoid overuse and repetitive movements. If your shoulder feels stressed, take breaks.
- Listen to your body. Stop any activity if you start to feel pain.
Final Thoughts
Understanding the potential causes of a clicking shoulder is the first step to managing and maintaining healthy shoulders.
If your shoulder clicks, pops, or grinds and is also painful, limits your range of motion, or feels unstable, it’s time to see a healthcare provider for an evaluation.
Whether or not you have shoulder clicking, you can take steps to keep your shoulders healthy. Good posture, regular exercise, and avoiding overuse are all ways to protect your shoulder joints and the soft tissues around them. After all, an ounce of prevention is worth a pound of cure.