You’re going about your day, maybe lifting something or reaching just a little too far, and then Pop! That sudden, sharp noise from your shoulder stops everything. Now you keep worrying. “I heard a pop in my shoulder and now it hurts”
You’re wondering whether you pulled something or tore something. The pain might be steady, or it could hit only when you move in certain directions.
That pop could mean a few things, but here’s the truth: your body is telling you something important. The faster you listen, the better your chances of healing fully and avoiding long-term issues.
In this blog, you’ll learn:
• What that pop could mean based on common shoulder injuries
• When to seek help and what to watch for in the first 24 hours
• How physical therapy helps you recover without surgery
• What to expect at your first PT session in Minnesota
Let’s break it down so you know exactly what to do next.
“I Heard a Pop In My Shoulder and Now it Hurts” Injuries and How Physical Therapy Can Make All the Difference
“I heard a pop in my shoulder and now it hurts” usually signals something in your shoulder joint gave out or shifted in a way it shouldn’t have. These injuries happen often to active adults, especially if you lift, throw, reach overhead, or fall while playing sports or staying active.
Let’s walk through the most common shoulder injuries that can cause that popping or cracking sound, along with how a physical therapist helps you recover strength, range of motion, and confidence in your shoulder again.
Rotator Cuff Tears
Your rotator cuff is made up of four muscles and their tendons. They help stabilize your ball and socket joint and allow you to lift and rotate your arm. A sudden tear—especially if you fall or lift something awkwardly—can cause a distinct popping noise followed by sharp shoulder pain.
Therapies and Treatments
Your physical therapist will guide you through:
• Gentle range of motion exercises to prevent frozen shoulder
• Strength training for your shoulder muscles once swelling goes down
• Manual therapy to release tension in nearby muscles
• Ice packs and anti inflammatory medication to reduce swelling
Avoiding overuse injuries later depends on restoring balance between the shoulder blade, upper arm bone, and rotator cuff tendons.
If you’re thinking “I heard a pop and now my shoulder hurts,” don’t wait and worry. At Revival Physical Therapy and Wellness, you’ll get personal care that helps you heal faster and stay active for the long run.
Request an appointment at Revival PT or call 612-605-7594 to get started.
Labral Tear
A labral tear affects the ring of cartilage that lines your shoulder socket. When that cartilage tears, you might hear a pop or feel like your shoulder dislocates slightly when moving.
Therapies and Treatments
After a physical exam and possibly imaging, treatment may include:
• Scapular stabilization exercises to strengthen the shoulder blade
• Closed chain movements to rebuild control through the shoulder joint
• Isometric exercises early on to build strength without further injury
• Sports-specific retraining once pain subsides
Some cases may require steroid injections or surgery, but physical therapy often helps avoid those routes when addressed early.
Dislocated Shoulder
If your shoulder dislocates, the upper arm bone pops out of the shoulder socket, often due to a fall or collision. “I heard a pop and now my shoulder hurts” is classic and unmistakable for this injury. It’s often followed by pain, weakness, and difficulty moving the arm.
Therapies and Treatments
Once the joint is reduced and stabilized by a doctor, PT can help you recover with:
• Strengthening exercises for the rotator cuff and shoulder stabilizers
• Controlled movements to avoid further shoulder instability
• Postural training to fix any poor posture contributing to instability
• Pain relief strategies including anti inflammatory treatments and ice packs
A dislocation is a sign that the shoulder joint has become unstable. Ongoing rehab helps prevent it from happening again.
Shoulder Impingement
Shoulder impingement happens when the tendons in your rotator cuff get pinched between the upper arm bone and the shoulder blade. You may feel pain when lifting your arm and sometimes hear a popping or snapping noise as tendons rub against bone or fluid filled sacs swell.
Therapies and Treatments
PT focuses on reducing inflammation and restoring space in the joint with:
• Mobility work for the rib cage and thoracic spine
• Postural corrections to align the shoulder properly
• Strengthening exercises for the rotator cuff and scapular muscles
• Manual techniques to reduce tightness in nearby tissues
Addressing this early prevents more serious shoulder problems like rotator cuff injury or tears.
Frozen Shoulder
Frozen shoulder involves thickening and tightening of the joint capsule, often following immobility or injury. You’ll usually feel pain and stiffness that gradually worsens. You may be tempted to rest the arm, but think “I heard a pop and now my shoulder hurts” when you forget and use it. Popping noises may be the joint itself trying to move through limited range.
Therapies and Treatments
PT is essential for breaking the cycle of stiffness and discomfort:
• Passive stretching to maintain range of motion
• Low-load strengthening to protect the joint while it heals
• Moist heat before exercise and ice after to manage inflammation
• Functional movement retraining to safely reintroduce daily activities
A frozen shoulder needs time, but a personalized treatment plan shortens recovery and helps you return to full function.
Hearing a pop in your shoulder may be alarming, but with the right approach, you can recover fully. A physical therapist builds a treatment plan tailored to your pain level, movement goals, and risk factors.
If your shoulder hurts, don’t wait. Early physical therapy can be the difference between long-term shoulder problems and a full, confident return to doing what you love.
How Physical Therapy Helps You Heal and Stay Active
Shoulder pain doesn’t just interrupt your workouts or hobbies. It limits how you live day to day, from reaching for your seatbelt to carrying groceries or lifting your child.
At Revival Physical Therapy and Wellness, treatment goes beyond pain relief. You get a plan designed around how you move, what you love to do, and what your body needs to heal safely.
You Get One-On-One Treatment That Targets the Root Cause
I heard a pop and now my shoulder hurts is a common and straightforward complaint, but your shoulder is part of a complex system. The ball and socket joint relies on strong coordination between muscles, tendons, and joints throughout your upper body.
A licensed physical therapist performs a full movement assessment and physical exam. Then they explain exactly where the breakdown is happening and how to fix it.
Your Therapy Plan Is Built Around Your Lifestyle and Goals
The plan focuses on your real-world movements. If your shoulder hurts when lifting a backpack, playing pickleball, or reaching for a cabinet, your exercises target those actions directly.
You might work on:
• Shoulder blade stabilization to support the upper arm bone
• Rotator cuff activation to prevent further injury
• Stretching to open space in the shoulder socket
• Functional strength to get you back to sports or outdoor activities
Every visit is intentional and patient-focused. You do not waste time on generic stretches or routines that don’t translate to your life.
You Avoid Unnecessary Surgery or Medication
Many shoulder problems respond well to conservative care. If you start early, you often avoid the need for injections, painkillers, or surgery.
Physical therapy helps you:
• Reduce swelling naturally
• Improve blood flow to speed healing
• Address poor posture that may be stressing your shoulder
• Prevent shoulder dislocation or frozen shoulder from returning
Therapy sessions also give you the tools to stay strong long after your shoulder pain is gone.
You Build Long-Term Strength and Stability
Shoulder injuries come back when rehab is rushed or incomplete. Revival’s approach helps you regain strength and control without cutting corners.
You leave therapy knowing how to move well and protect your shoulder from future setbacks. That confidence makes all the difference when you’re staying active.
If you are thinking “I heard a pop in my shoulder and now it hurts,” don’t worry and don’t wait. At Revival Physical Therapy and Wellness, you’ll get personal care that helps you heal faster and stay active for the long run.
Request an appointment at Revival PT or call 612-605-7594 to get started.
