Labral Tears in Athletes: Why Your Shoulder Clicks and What It Means for Training

Have you ever felt your shoulder click or catch during pull ups, overhead presses, or snatches? Maybe it does not hurt much yet, but it feels unstable, off, or simply not right.

These sensations are often a sign of a labral tear. The shoulder joint is a marvel of mobility, but that freedom comes at the cost of stability. Understanding how to manage a labral injury is the difference between a minor training modification and a long term plateau.

While a clicking shoulder can be frustrating, it does not have to end your season. With the right approach to loading and mechanics, you can protect the joint and maintain your performance.

What Is a Labral Tear in Athletes?

The shoulder is a ball and socket joint, but the socket is remarkably shallow. To compensate, the body uses a ring of specialized cartilage called the labrum. This structure deepens the socket, acts as a gasket for stability, and serves as an attachment point for vital ligaments and the biceps tendon.

In the athletic community, we most commonly see SLAP tears (Superior Labrum Anterior to Posterior). This occurs at the top of the labrum where the long head of the biceps tendon anchors. When this area becomes frayed or torn, the “seal” of the joint is compromised, leading to the clicking and catching sensations many athletes report.

Why Does a Labral Tear Cause Shoulder Clicking?

A healthy labrum ensures the head of your humerus stays centered during movement. When the labrum is damaged, the humeral head can shift slightly within the socket. This altered tracking creates the characteristic pop or catch as the joint moves through its range of motion.

Clicking is not always a disaster. Many joints make noise without being injured. However, if that clicking is accompanied by pain, weakness, or a feeling that the shoulder might “give out,” it is a clear signal that the joint’s stabilizing structures are under excessive stress.

Common SLAP Tear Symptoms

A labral tear rarely presents as a sudden, agonizing injury. Instead, symptoms tend to creep up over time:

• Deep Joint Pain: Discomfort that feels like it is “inside” the shoulder rather than on the surface.
• Catching and Popping: Especially during overhead movements or behind the neck exercises.
• Loss of Power: A sudden drop in strength during explosive lifts like snatches or cleans.
• Reduced Endurance: The shoulder feels fatigued or “dead” much earlier in a workout than usual.
• Instability: A sensation that the arm is not securely seated in the socket during pulling movements.

Why Athletes Are More Prone to Labral Injuries

High volume overhead training places repetitive stress on the labrum. Several factors can accelerate this wear and tear:

• Rapid Spikes in Intensity: Increasing weight or volume faster than the connective tissue can adapt.
• Poor Scapular Control: If your shoulder blade does not move correctly, the labrum absorbs forces it wasn’t designed to handle.
• Limited Thoracic Mobility: A stiff upper back forces the shoulder joint to over-rotate to reach overhead positions.
• Hyper-mobility: Athletes with naturally “loose” joints require significantly more muscle strength to keep the labrum protected.

Can You Train With a Labral Tear?

In most cases, the answer is yes. A labral tear is not an automatic sentence for surgery or complete rest.

The shoulder relies on two types of stabilizers: static (the labrum and ligaments) and dynamic (the rotator cuff and scapular muscles). When the static stabilizers are damaged, we can compensate by making the dynamic stabilizers significantly stronger. A stronger rotator cuff acts like a localized “compressor,” holding the joint together and reducing the friction on the torn labrum.

How to Modify Training Safely

If you suspect a labral issue, you should stay active but work smarter. The goal is to maintain your fitness while avoiding “end-range” positions that pinch or pull on the tear.

1. Adjust Your Overhead Loading

Movements like heavy kipping pull ups or maximal snatches place extreme tension on the top of the labrum. Consider switching to:

• Strict pull ups with a neutral grip.
• Landmine presses instead of vertical overhead presses.
• Dumbbell work to allow the shoulder to find its most comfortable path of motion.

2. Prioritize Scapular Stability

The shoulder blade is the foundation of the joint. If the foundation is shaky, the labrum suffers. Focus on controlled rowing, face pulls, and “serratus” exercises to ensure your shoulder blade is supporting the joint during every lift.

3. Control the Eccentric

Avoid “dropping” into the bottom of a pull up or a snatch. Slowing down the lowering phase of your lifts helps the rotator cuff stay engaged, providing a protective sleeve of tension around the joint.

When to Seek a Professional Assessment

You should get your shoulder checked if:

• The clicking is becoming painful or more frequent.
• You feel a “locking” sensation that prevents you from moving your arm.
• You are avoiding certain workouts out of fear of your shoulder slipping.
• You have persistent night pain that prevents you from sleeping on that side.

Early intervention often prevents the need for surgery. We focus on movement analysis to see why the labrum was overloaded in the first place, addressing everything from your grip to your mid-back mobility.

Final Thoughts: Focus on Longevity

Shoulder clicking is feedback, not a disability. It is your body telling you that your current mechanics or load levels are exceeding your joint’s capacity.

At Rocky Point Fitness, we want our athletes to be resilient for the long haul. By prioritizing rotator cuff strength and scapular control, most athletes can return to full performance without surgery. Train smart, listen to the clicks, and adjust your plan before a minor irritation becomes a major setback.

If you are unsure about your shoulder health, book an assessment with our team today. Let’s build a plan to keep you lifting, pulling, and pressing safely.