Shoulder Pain When Lifting Overhead? Check the Bicep Tendon!
Are you a CrossFit athlete struggling with pain at the front of your shoulder during overhead lifts, presses, or pull-ups? You might be dealing with a common issue known as long head of the biceps tendinopathy—a chronic irritation of the biceps tendon where it connects near the shoulder joint. This often-missed diagnosis can impact performance and lead to further injury if ignored.
Dr. Jeff Lewis, a physical therapist who works extensively with CrossFit athletes, explains the symptoms, causes, and most importantly, how to fix this condition without giving up your training.
🤔 What is Long Head Biceps Tendonopathy?
The biceps has two heads—one that attaches to your shoulder's front (short head), and another that travels through a groove at the top of the shoulder and has an attachment to the labrum called the long head. This tendon can become irritated due to a variety of factors and is typically painful with overhead movements.
If pressing, jerks, or pull-ups cause pinpoint pain at the front of your shoulder, and palpating that area feels tender, biceps tendinopathy could be the root cause.
⚠️ Tendonitis vs. Tendonopathy: What’s the Difference?
Most athletes are diagnosed with “tendonitis,” which implies inflammation. But true inflammation lasts only 48–72 hours. If your shoulder pain has lingered for weeks or months, you’re more likely dealing with tendinopathy.
This results in pain, decreased strength, and compensation from other muscles (like the upper trap), often worsening symptoms over time.
💥 Why CrossFit Athletes Get It
This condition typically arises due to:
Repetitive overhead movements
Poor scapular stability
Limited thoracic spine mobility
Weakness in the rotator cuff
Even if the pain shows up in a single lift, it’s likely the result of long-term overload and not one isolated incident.
🛠️ How to Treat and Train Around It
Dr. Lewis recommends a rehab plan that focuses on:
Scapular Stability
Strengthen the serratus anterior and lower trapezius to create a stable foundation for the shoulder.Thoracic Spine Mobility
Improve mid-back extension and rotation to reduce strain on the biceps during overhead lifts.Rotator Cuff Strengthening
Add posterior cuff exercises and subscapularis work to support shoulder joint mechanics.
These steps help offload the biceps tendon and restore safe, pain-free motion for CrossFit movements like overhead squats, snatches, and handstand work.
🎥 Want the Full Visual Breakdown?
👉 Watch the full video here from Dr. Jeff Lewis to learn how to assess and fix front shoulder pain effectively.
🔧 Recommended Tools to Support Recovery
Crossover Symmetry System – Great for scapular and rotator cuff prehab
TheraBand Resistance Bands – Perfect for shoulder stability drills
Thoracic Spine Foam Roller – Essential for improving overhead mechanics
Shoulder Pulley System – For regaining pain-free overhead range
