Deltoid Pain: Causes, Symptoms, and Expert-Recommended Treatments for Relief
Deltoid pain can make everyday movements difficult. Learn about its causes, symptoms, and expert-recommended treatments to get relief and restore function.
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Your shoulder is a powerhouse of movement, and at the heart of it all is your deltoid muscle. This fan-shaped muscle sits at the top of your shoulder like an upside-down triangle, helping you lift, reach, and move your arm in nearly every direction. “It’s what allows you to grab a glass from the cabinet, wash your hair, or even throw a ball,” explains Jennifer Hayes, PT, DPT, a physical therapist at Hinge Health. Beyond movement, your deltoid plays a crucial role in keeping your shoulder stable and strong.
Think of your deltoid as a team with three key players: the anterior deltoid (which helps you lift your arm forward), the lateral deltoid (which moves your arm out to the side), and the posterior deltoid (which pulls your arm back). When all three work together, they make everyday motions feel effortless. But if any part of your deltoid becomes irritated or injured, even simple tasks — like reaching for something on a shelf or putting on a jacket — can suddenly feel difficult and painful. “Deltoid pain can also mimic rotator cuff pain, but they’re quite different,” adds Dr. Hayes.
So how do you know if your deltoid is the culprit? Here’s a deep dive into deltoid pain — what it feels like, what causes it, and how to treat it — along with exercises recommended by Hinge Health physical therapists to help strengthen and stretch this essential muscle.
Our Hinge Health Experts
Claudia Canales, PT, DPT
Jennifer Hayes, PT, DPT
Symptoms of Deltoid Pain
Deltoid pain is mainly felt in your shoulder and can vary depending on the cause, says Dr. Hayes. But common symptoms include:
Pain with movement, especially when reaching forward, raising your arm overhead, or extending it behind you.
Tenderness to touch, making the muscle feel sensitive or sore when pressed.
Weakness that makes it difficult to lift, reach, or hold objects.
Stiffness or limited range of motion, making shoulder movement more difficult.
Pain at night, especially when lying on the affected shoulder.
Deltoid Pain Causes
Deltoid pain is fairly common and can result from overuse, injury, or underlying shoulder conditions. While your shoulder is very strong and adaptable, the deltoid muscle is susceptible to occasional strain or irritation given how involved it is in lifting and stabilizing your arm. Here’s more on some of the most common causes of deltoid pain.
Muscle strain. The most common cause of deltoid pain is a muscle strain, which occurs when the muscle fibers are overstretched or torn. “We often see this in people who do a lot of overhead activities, such as swimming or baseball,” says Dr. Hayes. Strains can happen gradually from repetitive movement or suddenly from overexertion. You’re especially likely to notice it if you return to these activities after a period of inactivity — like joining a spring baseball league after a winter off — without gradually building up strength and endurance.
Repetitive motions. Frequent arm movements, especially those that involve holding your arm in an elevated position for long periods, can contribute to deltoid discomfort. “For example, typing for a long time on a keyboard that’s positioned too high for you may strain the deltoid muscle,” says Dr. Hayes. Other activities that involve repetitive lifting or overhead motion, like painting or certain manual tasks, can also play a role.
Tendonitis. Tendons are strong, cord-like structures that attach muscles to bone. Overuse or injury can cause inflammation in the deltoid tendon, leading to pain and reduced mobility.
Bursitis. Bursae are small, fluid-filled sacs that reduce friction between muscles and bones. “If your deltoid muscles and tendons are already irritated, it could trigger bursitis, which worsens your pain,” explains Dr. Hayes. A common sign of bursitis is a specific tender spot that hurts when pressed.
Arthritis. Shoulder arthritis causes changes to the cartilage that cushions the bones of the joint. As a result, surrounding muscles — including the deltoid — may become inflamed, leading to discomfort and stiffness.
Rotator cuff injuries. Your rotator cuff is a group of four muscles and tendons that form a “cuff” around your shoulder blade and help to lift and rotate your arm. But if one of them is injured, it can put more strain on your deltoid muscle and cause pain, says Dr. Hayes.
Shoulder impingement. When the structures in your shoulder become pinched between bones — often due to repetitive overhead movements — it can lead to inflammation and pain in the deltoid region.
Trauma or direct impact. A fall, direct blow, or accident can injure the deltoid muscle or surrounding structures, causing acute pain, swelling, and bruising.
Exercises for Deltoid Pain Relief
Want expert care? Check if you're covered for our free program →- Cross Arm Stretch
- Doorway Stretch
- Wall Slides
- Banded Bent-Over Row
- Wall Push-Up
These exercises recommended by Hinge Health physical therapists can help keep your shoulder strong, mobile, and resilient. Stretching is essential for restoring range of motion in your shoulder joint, which can help relieve deltoid pain, explains Dr. Hayes. Strengthening not just the deltoid but also the surrounding muscles that support your shoulder helps improve stability and reduce strain.
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.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
How to Relieve Deltoid Pain
Most deltoid pain improves with conservative treatments like strengthening exercises, stretching, and adjustments to activity.
Exercise therapy. If you have deltoid pain, you may worry that moving the muscle will make it worse — but movement is actually one of the best ways to promote healing. “Exercise therapy is a first-line treatment for all types of shoulder pain, including deltoid pain,” says Dr. Hayes. “Strengthening and stretching exercises improve blood flow to the deltoid, support healing, and prevent muscle tightness.” Working with a physical therapist can help ensure you’re doing the right exercises for your specific needs. They can guide you through safe, progressive movements that restore shoulder function while minimizing discomfort. 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.
Activity modifications. While staying active is important, you may need to adjust certain movements. “Initially, it can help to keep all your movements below a ninety-degree angle,” says Dr. Hayes. That means limiting overhead lifting when possible. If you do need to lift something, keep it close to your body and use both hands for added support. As your deltoid strength and mobility improve, you can gradually return to your normal routine and lifting techniques.
Ice, then heat. If your deltoid pain is due to a sudden strain or sprain, apply ice for the first 48 hours to help reduce inflammation. You can ice for 15 to 20 minutes every six hours. After that, switching to heat may feel better. This will help relax the muscle and improve circulation.
Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for deltoid pain. It’s important to make sure that you are safely able to take these medications, based on your medical history and speaking with your healthcare provider.
Adjusted sleeping position. There’s not a “good” or “bad” sleeping position for deltoid pain. What matters most is finding a position that feels comfortable and allows you to rest without aggravating your pain. If sleeping on your side is uncomfortable, try lying on the side that doesn’t have deltoid pain with pillows under your arm to keep it in a neutral position. If sleeping on your back causes discomfort, you can try placing a folded blanket or pillow under your arm for added support and to reduce strain on your deltoid.
If you’re wondering about using a shoulder wrap or brace to relieve deltoid pain, it’s usually best to avoid them. “Prolonged immobilization can increase the risk of frozen shoulder,” says Dr. Hayes. This condition occurs when the tissues around the shoulder joint thicken due to inactivity, leading to stiffness, restricted movement, and increased pain. Keeping your shoulder gently active is key to preventing this complication — movement not only helps maintain mobility but also promotes healing more effectively than immobilization.
PT Tip: Ease Into It
“When starting a new activity that engages your shoulder muscles, resist the urge to go full throttle,” advises Dr. Hayes. A proper warm-up is key. “Stretching exercises that activate the deltoid, like arm circles, are a great way to prepare your muscles,” she says. Another option is incorporating movements that involve repetitive overhead motion, such as jumping jacks. “These not only get your deltoid muscles warmed up but also help them adjust to the demands of your activity,” explains Dr. Hayes.
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.
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References
Shoulder pain: Overview. (2024). Institute for Quality and Efficiency in Health Care (IQWiG). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK554693/
Hudnall, S. (2023). Frozen shoulder (adhesive capsulitis). UpToDate. Retrieved from https://www.uptodate.com/contents/frozen-shoulder-adhesive-capsulitis
Pieters, L., Lewis, J., Kuppens, K., Jochems, J., Bruijstens, T., Joossens, L., & Struyf, F. (2020). An Update of Systematic Reviews Examining the Effectiveness of Conservative Physical Therapy Interventions for Subacromial Shoulder Pain. Journal of Orthopaedic & Sports Physical Therapy, 50(3), 131–141. doi:10.2519/jospt.2020.8498
Lucas, J., van Doorn, P., Hegedus, E., Lewis, J., & van der Windt, D. (2022). A systematic review of the global prevalence and incidence of shoulder pain. BMC Musculoskeletal Disorders, 23(1). doi:10.1186/s12891-022-05973-8
Elzanie, A., & Varacallo, M. (2024, January 30). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. PubMed; StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK537056/