Shoulder Pain? Here’s How to Know If This Program Is Right for You
How to tell when shoulder pain is safe to manage with exercise—and when it’s time to get more help.
Shoulder pain can be frustrating, exhausting, and confusing. One moment you’re lifting groceries or reaching for a coffee mug—and the next, you're wincing and wondering what just happened. If you're here, it's likely your shoulder pain has started to settle… but you're still not where you want to be.
This blog will help you figure out whether you're a good fit for the Shoulder Reset Program, or whether it’s best to check in with a physiotherapist or your doctor first.
✅ This Program Is for You If:
Your shoulder pain started a few weeks or months ago and is no longer severe
You’ve had shoulder pain before, and it feels similar
Your shoulder feels stiff, weak, or sore with movement
You have trouble with things like reaching overhead, dressing, lifting, or sleeping on your side
You're ready to try gentle movement and strength-building exercises
If this sounds like you — you’re in the right place. Keep reading.
⚠️ When to Check in With a Healthcare Provider First
We always want to be cautious with certain symptoms. You should speak with a healthcare provider before starting this program if you’re experiencing:
🚩 Red Flags:
Pain that is constant, severe, and unrelenting — even at rest
Sudden loss of movement (e.g., your arm is "stuck")
Fever, chills, night sweats, or unexplained weight loss
Shoulder pain with numbness, tingling, or weakness in your hand
A recent history of cancer, infection, or trauma (like a fall or collision)
A dramatic increase in swelling or heat in the shoulder joint
If any of these apply to you, please pause here and book a check-in with a healthcare provider. It may be nothing serious — but it’s important to rule out anything more urgent.
⏳ What If I Have Frozen Shoulder or Calcific Tendinopathy?
These two conditions take longer to recover from and might not respond as quickly to this program. A physiotherapist can help you understand your specific timeline and tailor your exercises accordingly. Read more on frozen shoulder here.
Still want to try the program? That’s okay! Again, we would suggest checking in with a healthcare provider first, but in absence of this, just go slowly, listen to your body, and know that your progress may take more time — and that's totally normal.
Adapted from Littlewood et al. (2019).
This table outlines a clinical framework for managing RCRSP — a common form of shoulder pain related to changes in load and tendon sensitivity. It helps identify who is most likely to benefit from an exercise-based approach, and when to refer for further investigation.
✅ Diagnosis is often clinical — pain on movement, over the upper arm/deltoid, and associated with activity or recent load increase (e.g., work, lifting, sports).
⚠️ Imaging is not recommended as a first-line tool unless red flags (e.g., trauma, tumour) are present.
🏋️ Progressive exercise is the main treatment, ideally just 1–3 movements guided by symptoms and focused on meaningful tasks.
⏳ Recovery takes time — a minimum of 12 weeks is needed, and improvement may continue over 24 weeks.
🚩 Refer or reassess if symptoms persist despite consistent rehab or if your quite worried or not engaging.
“Rotator Cuff Injury” or “Impingement”? Let’s Clear That Up
You may have heard your condition called:
Rotator cuff injury
Tendinopathy
Impingement
Bursitis
Subacromial pain
The truth? These labels describe a group of conditions now commonly called “Rotator Cuff Related Shoulder Pain (RCRSP).” And here's what research tells us:
These conditions usually respond very well to progressive exercise
Scans often show normal age-related changes that don’t explain pain
Shoulder pain is rarely caused by posture alone — like slouching or having your shoulders rolled forward.
Many people have partial tears and no pain at all - think wrinkles on the inside or kisses of time
Pain doesn't always mean damage — it’s a signal, not a sentence
So don’t let scary-sounding labels hold you back. Most shoulder pain, even with tears, improves with movement and time.
What You’ll Learn in This Program or in Physio
We’ll help you:
Understand hurt ≠ harm
Track symptoms using a 24-hour pain monitoring framework.
Choose exercises that match your symptoms and goals
Progress safely with support
Focus on functional changes, not just pain
Final Check: Is This Program Right for You?
If your shoulder pain is not severe, is slowly improving, and you're ready to try movement-based recovery — this program is likely a great fit.
If you’re unsure, checking in with one of our physiotherapists is always a good idea. We’re here to help you move with more freedom, confidence, and less fear.
Sean Overin, Registered Physiothearpist
