Shoulder popping: Why does my shoulder pop sometimes?

Does your shoulder ever make a popping noise when you reach to grab something from your kitchen cabinet or when you use the shoulder press machine at the gym? While shoulder popping can sound unsettling, it’s not usually a cause for concern, says Emily Davis, PT, DPT, a physical therapist with Hinge Health. 

Shoulder popping — officially called shoulder crepitus — can happen for a few reasons, like changes in pressure or tissues moving around as you move. It’s often just a normal part of how your body functions. But if the shoulder popping comes with pain in your shoulder, it could be a sign that your shoulder needs a little extra care or attention.

Here’s a closer look at shoulder crepitus, including common causes and how to address it, especially with exercises recommended by Hinge Health physical therapists. 

Why does my shoulder pop? Shoulder crepitus causes

Shoulder popping can sound a little alarming, but it’s actually something that can happen in many of your joints. Most of the time, it’s nothing to worry about, says Dr. Davis. Here are some common reasons your shoulder might pop:

• Gas bubbles in your shoulder joint. Ever noticed that if you hold your hands together, then quickly take them apart, they make a popping sound? The same thing can happen in your shoulder joint. “If your shoulder stays in one position for a while, gas bubbles can build up in the fluid around the joint,” says Dr. Davis. When you move, those bubbles release —  that’s what creates the popping sound.

• Movement around the joint. Your shoulder is made of connective tissues, like tendons and ligaments, that help it stay flexible and strong. As these tissues move and slide past each other, they can sometimes make a popping or snapping sound. “It’s kind of like pulling a rubber band tight, then letting it go — it makes a sound, but it’s not harmful,” says Dr. Davis. In some cases, tissues may momentarily shift and then settle back into place, which can also cause a pop.

• Ligament laxity or joint hypermobility. “Ligament laxity is when ligaments are more flexible than usual, leading to more movement within the joint,” says Dr. Davis. “This extra movement can create a popping or clicking sound as the joint shifts back into place.” If you have very flexible joints (sometimes called double-jointed), your shoulder may pop more often due to additional movement. 

Shoulder popping may also be more noticeable if you have any of these conditions or injuries:

• Osteoarthritis. It’s normal for your joints to lose cartilage as you age, and it usually doesn’t cause any symptoms. But sometimes, the loss of cartilage means your shoulder bones can’t move as smoothly over each other, which can create a popping sound. 

• Shoulder instability. Shoulder instability occurs when the shoulder joint isn’t supported as well as it should be. Imagine your upper arm as a ‘ball’ and your shoulder blade as a ‘socket,’ working together for smooth movement. However, if these parts don’t fit well together, it can make a popping sound. This typically happens when the surrounding structures, like ligaments, muscles, and tendons, aren’t fully supporting the joint.

• Shoulder sprain. The ligaments in your shoulder are strong and resilient, but sometimes they stretch past their capacity. “This overstretching can lead to joint instability, pain, and inflammation, which might result in a popping sound,” Dr. Davis says.

• Rotator cuff tendonitis. The rotator cuff is a group of muscles and tendons that help support and move your shoulder. “With tendonitis, these tendons can become irritated or swollen,” says Dr. Davis. “That irritation may lead to a popping feeling as the tissues move and interact with other parts of the shoulder.” 

• Rotator cuff tear. A tear in a rotator cuff tendon can change how your shoulder moves and feels. It may lead to a popping sound as things don’t move as smoothly in the joint. This can sometimes cause a catching or rubbing sensation during certain movements. 

• Shoulder strain. Overworking or irritating the muscles around your shoulder can lead to soreness, tightness, and swelling. “This can make your shoulder feel stiff or less mobile, and you might notice a clicking sound when you move it,” says Dr. Davis.

• Bursitis. “When the bursa in your shoulder becomes inflamed, it can reduce your mobility,” says Dr. Davis. “This restriction may cause you to adjust how you move, potentially leading to a catching or popping sensation as you go through your range of motion.”

Should you worry about shoulder crepitus and popping sounds?

“If shoulder popping doesn’t cause any pain, it’s usually nothing to worry about,” says Dr. Davis. Whether it happens a few times a month or several times a day, it’s generally okay as long as it doesn’t cause discomfort or get in the way of your daily activities. However, if the popping comes with pain, weakness, or these symptoms, check with a healthcare provider. These include: 

• Pain, especially sharp or shooting pain

• Swelling

• Reduced range of motion

• Pain, numbness, or tingling that radiates down your arm

• Shoulder pain or popping when lifting arm 

In many cases, the symptoms above may be related to rotator cuff tendonitis or a rotator cuff tear, says Dr. Davis. “The first line of treatment for any kind of rotator cuff issue is usually shoulder physical therapy,” she explains, adding that most people recover well with movement and exercise therapy. In some cases a rotator cuff tear might require surgery.

These exercises can help address some of the common reasons your shoulder might pop by building strength and flexibility in the shoulder tissues. “When your shoulder muscles are stronger and more supported, it’s easier to move comfortably and reduce popping or pain,” says Dr. Davis.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for shoulder pain and popping 

If your shoulder popping doesn’t cause pain when you exercise, work, or do chores, then you don’t need to treat it, says Dr. Davis. “The noise itself may sound uncomfortable, but if it doesn’t bother you, you don’t need to ‘fix’ it.” But if your shoulder popping is accompanied by pain and impacts your ability to do things, conservative treatments may help. Here’s what Hinge Health physical therapists recommend: 

• Try physical therapy and targeted exercises. Targeted exercises can help strengthen and stretch the ligaments, tendons, and muscles that support and stabilize your shoulder joint. “Most cases of shoulder popping improve with a program designed to strengthen shoulder muscles and improve the mobility of your shoulder joint,” says Dr. Davis. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Get moving. Shoulder popping can make you hesitant to continue moving it, but the more physically active you are, the healthier your shoulder joint ‌will be. “Exercise increases blood flow to your joint, which reduces pain and inflammation, allowing it to move more easily,” says Dr. Davis. It also lets the synovial fluid in your shoulder joint move around, making it less likely to pop. A study in PLOS One found that targeted shoulder exercises are very effective at reducing chronic shoulder pain — including pain linked to shoulder popping.

• Apply heat or ice therapy. If your shoulder popping is due to arthritis or a past injury, heat can increase blood flow and reduce stiffness, says Dr. Davis. If you’re having a shoulder pain flare from a recent strain or injury, ice could help for the first 24-48 hours as it helps decrease inflammation.

• Try complementary treatments. Alternative therapies like acupuncture and massage can help loosen tight shoulder muscles and create more space in your joints, which can help reduce popping and alleviate pain. Talk to your provider if you’re interested in trying alternative treatments for shoulder popping, such as massage, acupuncture, or chiropractic care.

• Change how you sit and stand. Making modifications to how you sit and stand throughout the day can help reduce stress on your shoulders. “If you type on a computer, or do repetitive motions with one arm, incorporating movement snacks and switching arms can relieve tension and prevent strain on your shoulder,” Dr. Davis says.

• Consider steroid injections. If shoulder pain and popping is so bad that you can’t do physical therapy or your exercises, your doctor may recommend a steroid injection in your shoulder. This can help relieve inflammation and pain so that you can do the shoulder exercises you need to strengthen and stretch your shoulder muscles, tendons, and ligaments, explains Dr. Davis.  

PT tip: Focus on simple shoulder movements

“The shoulder is such a complex joint, that getting back to basics can be very helpful,” says Dr. Davis. If you sit for most of your day, you often round your shoulders without even knowing it. Break that habit by squeezing your shoulder blades together every half hour or so. “It’s a natural way to support your posture and ease tension,” Dr. Davis says. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Pak, S. S., Janela, D., Aires, M., Costa, F., Moulder, R., Molinos, M., Areias, A. C., Bento, V., Cohen, S. P., Vijay Yanamadala, Souza, R. B., & Fernando Dias Correia. (2023). Comparing digital to conventional physical therapy for chronic shoulder pain: A randomized controlled trial (Preprint). Journal of Medical Internet Research, 25. doi: 10.2196/49236

2. Merolla, G. (2013). Snapping scapula syndrome: current concepts review in conservative and surgical treatment. Muscle, Ligaments and Tendons Journal. doi: 10.11138/mltj/2013.3.2.080

3. Varacallo, M., & Mair, S. D. (2019b, June 4). Rotator Cuff Tendonitis. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK532270/

4. Birch, S., Lee, M. S., Kim, T.-H., & Alraek, T. (2022). Shoulder Pain and the Potential Role of Acupuncture: A Narrative Review of Clinical Practice and Treatment Guidelines. Perspectives on Integrative Medicine, 1(1), 3–9. doi: 10.56986/pim.2022.09.002

5. Arthritis of the Shoulder - OrthoInfo - AAOS. (n.d.). Www.orthoinfo.org. https://orthoinfo.aaos.org/en/diseases--conditions/arthritis-of-the-shoulder/ 

6. Itoi, E. (2013). Rotator cuff tear: physical examination and conservative treatment. Journal of Orthopaedic Science, 18(2), 197–204. doi: 10.1007/s00776-012-0345-2

7. Silveira, A., Lima, C., Beaupre, L., Chepeha, J., & Jones, A. (2024). Shoulder specific exercise therapy is effective in reducing chronic shoulder pain: A network meta-analysis. PloS One, 19(4), e0294014–e0294014. doi: 10.1371/journal.pone.0294014