Why Does My Shoulder Keep Popping During Training… And Is It a Problem?
The Question
I get this question a lot, especially from jiu jitsu and wrestling athletes:
“Doc, my shoulder pops when I… [insert specific movement here].”
My first response?
“Is it painful?”
Most of the time the answer is no. So I’ll usually joke,
“Well… maybe don’t do that movement.”
But the truth is, shoulder popping can be normal or it can be a sign of something deeper.
Let’s break it down.
Common Causes of Shoulder Popping
Poor scapulothoracic mechanics
This is the big one. If your shoulder blade isn’t moving well, everything else compensates… setting you up for clicking, pinching, and long-term issues.External Impingement
This is what most people picture when they hear “shoulder impingement.” It’s a pinch between the rotator cuff tendons and the bones above and below them, usually aggravated with overhead or repetitive motion.Internal Impingement
This happens deeper in the joint, typically during extreme external rotation. Think pitchers. Or, in jiu jitsu, athletes caught in kimuras and americanas. Can lead to labrum damage or partial rotator cuff tears.Biceps Tendon Issues
Less popping, more clicking or aching pain. But if the biceps tendon is unstable where it connects to the labrum, it can make noise and feel weird.Joint Laxity or Instability
Some athletes have naturally loose joints. Others have had trauma such as dislocations or subluxations. If your shoulder feels like it’s “shifting,” get it checked. This is one of the few times you should see an ortho sooner rather than later.
What Should You Do?
Start with physical therapy (PT).
I know. You’re busy. You don’t have time. But if you keep ignoring it, don’t expect it to get better.
PT is about movement control, shoulder blade muscle strength, and building joint stability. It is not just doing rotator cuff exercises with a band. I recommend finding a PT who specializes in athletes (ideally combat sports). If you’re in a clinic where everyone else is 75 and rehabbing a hip replacement… you’re in the wrong place.
Bonus: I know a PT who treats jiu jitsu athletes over Zoom. Message me if you want the contact.
When Is It a Problem?
If you’ve done 3 months of consistent PT (2–3x/week with a therapist, 2–3x/week on your own) and you're still popping or in pain, it's time to follow up.
See a sports or shoulder orthopedic surgeon. They may recommend imaging, injections, continued rehab, or a combination.
When Do You Need Surgery?
Depends on the cause.
In most cases, you don’t. Especially if you’re willing to temporarily modify your jiu jitsu game and put in the work.
But if you’ve had a shoulder dislocation, don’t wait. Especially if you’re young and active.
One of the most referenced studies on this comes from 1989 (yes, still relevant). It looked at military cadets with first-time shoulder dislocations. The result? 92% of them dislocated again within 14 months without surgery.
Surgery isn’t always the answer.
Know your options. Know the risks. Build a plan that works for you.
Final Thoughts
Popping doesn’t always mean injury.
But pain, instability, or progressive symptoms? Those are your red flags.
Listen to your body early, before it forces you to listen later… and for longer.
And always remember: training through pain is not the same as training smart.
____
Dr. Megan Lisset Jimenez
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Reference:
Wheeler JH, Ryan JB, Arciero RA, Molinari RN. Arthroscopic versus nonoperative treatment of acute shoulder dislocations in young athletes. Arthroscopy. 1989;5(3):213-7. PMID: 2775396.
