Harmless causes of shoulder popping
- Gas bubbles: as in other joints, a pop can come from gas forming in the joint fluid; see back cracking.
- Tendons and ligaments: sliding over bony prominences as the arm moves.
- Stiffness after rest: noises that reduce once warmed up.
- Hypermobility: loose joints make more noise but are not necessarily damaged.
If popping is painless, there is no swelling, weakness or injury, it is usually not a concern.
Labral tears
The labrum is a rim of cartilage that deepens the socket and anchors the biceps tendon. Tears can follow falls, dislocations, heavy lifting or repetitive overhead sport. They cause deep pain, clicking, catching or locking, a sense of instability and reduced strength, especially with overhead movements.
See shoulder labral tear.
Instability and subluxation
A shoulder that partially slips out and back in can pop or clunk, often with a sudden pain or a “dead arm”. This is more common after a previous dislocation and in people with loose joints.
See shoulder subluxation.
Rotator cuff and bursa problems
Irritation of the rotator cuff tendons and the subacromial bursa can cause grinding or snapping with pain on the outer shoulder, especially when lifting the arm out to the side. Rotator cuff tears may cause popping with weakness.
See shoulder bursitis and bicep tendonitis.
Snapping scapula
Snapping scapula syndrome is a grinding or popping under the shoulder blade as it moves over the ribs, often felt when shrugging or rolling the shoulders. It may be caused by muscle imbalance, poor posture, bursitis under the shoulder blade or, rarely, a bony bump. It usually improves with strengthening and posture work.
See shoulder blade pain.
Arthritis
In older adults, grinding (crepitus) with pain and stiffness can come from osteoarthritis of the shoulder joint or the AC joint at the end of the collarbone. See collarbone pain.
How it is assessed
A physiotherapist or doctor asks when the popping happens, whether it hurts and whether there was an injury, then tests movement, strength, stability and specific labral and impingement signs. Ultrasound shows tendons and bursae, and MRI or MR arthrogram is used for suspected labral tears or instability.
Exercises that help
- External rotation with a band: strengthens the rotator cuff; see shoulder external rotation.
- Rows and band pull-aparts: strengthen the muscles that control the shoulder blade.
- Wall slides and serratus punches: train the shoulder blade to move smoothly on the ribs.
- Thoracic mobility: extension and rotation of the upper back.
- Progressive overhead strengthening: once pain allows.
Popping in the gym
Popping during bench press, push-ups, dips or overhead press is common. If painless, technique and control usually help: keep the shoulder blades set, avoid flaring the elbows too wide and control the lowering phase. If painful, reduce load and range and strengthen the rotator cuff and upper back before building back up.
Shoulder popping by age
- Teenagers and young adults: painless popping is often linked to loose joints; painful popping after sport may suggest instability or a labral tear.
- Adults in their 30s to 50s: rotator cuff and bursa irritation, often related to work or gym load.
- Older adults: grinding with stiffness may reflect arthritis or degenerative rotator cuff tears.
Age helps narrow the cause, but examination is what confirms it.
Questions to ask yourself
- Does it hurt when it pops, or just make a noise?
- Did it start after a fall, dislocation or heavy lift?
- Does the shoulder ever feel like it slips or gives way?
- Is there weakness lifting or carrying?
- Does it wake you at night?
A “yes” to any of these is a reason to have the shoulder assessed.
When to see a professional
- Popping with pain, swelling or weakness.
- Catching, locking or the shoulder feeling like it slips out.
- Popping that started after a fall or injury.
- Loss of movement or night pain.
- Numbness or tingling down the arm.
Key points to remember
- Painless shoulder popping is common and usually harmless.
- Popping with pain, catching or instability may point to a labral tear or instability.
- Rotator cuff and shoulder blade strengthening helps most people.
- Persistent painful popping should be assessed.
Questions about shoulder popping
These answers are general information and do not replace an examination or individual medical advice.
Is it normal for my shoulder to pop?
Yes, painless popping is common and usually harmless.
Why does my shoulder pop when I rotate it?
Tendons moving over bone or gas release are common harmless causes. Pain suggests a problem to assess.
Can a labral tear heal on its own?
Many people improve with physiotherapy, though the tear itself may not heal.
Why does my shoulder pop during push-ups?
Shoulder blade control and technique often play a role. Painful popping should be checked.
Should I stop exercising if my shoulder pops?
Not if it is painless. If it hurts, reduce load and seek advice.
What does a torn labrum feel like?
Deep shoulder pain, clicking or catching, and a feeling of instability.
Can posture cause shoulder popping?
Rounded shoulders can alter shoulder blade movement and contribute to popping.
Is shoulder crepitus a sign of arthritis?
In older adults, grinding with pain and stiffness can be. Painless crepitus is common at any age.
Sources
- NHS · Shoulder pain
- OrthoInfo (AAOS) · SLAP tears in the shoulder
- OrthoInfo (AAOS) · Chronic shoulder instability and dislocation
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.