The Supraspinatus

About the Supraspinatus

The supraspinatus is a small rotator-cuff muscle located above the spine of the shoulder blade, underneath the upper trapezius. It helps begin lifting the arm out to the side and assists in keeping the shoulder joint stable.

Trigger points may develop when the muscle is repeatedly overloaded during lifting, carrying, reaching, or overhead activity. Although the tender area is above the shoulder blade, discomfort is often felt farther away on the outside of the shoulder or arm.

Supraspinatus Referred Pain and Related Symptoms

Trigger points in the supraspinatus commonly refer discomfort to the top or outer side of the shoulder. The pain may extend down the outside of the upper arm toward the outer elbow and sometimes into the forearm.

• Deep aching at the top or outside of the shoulder.
• Pain that may travel down the outside of the upper arm.
• Discomfort near the outer elbow or upper forearm.
• A painful catch or difficulty when raising the arm out to the side.
• Discomfort during reaching, lifting, or overhead activity.

These symptoms may resemble those associated with rotator-cuff tendinopathy, shoulder bursitis, impingement, the deltoid, tennis elbow, or irritated nerves. A referred-pain pattern can provide a useful clue, but it cannot confirm the cause of pain.

The image above shows possible locations of supraspinatus trigger points and referred discomfort.

What May Contribute to Supraspinatus Trigger Points?

• Repeated overhead reaching, painting, throwing, or swimming.
• Carrying a heavy bag or object with the arm hanging at the side.
• Sudden pulling on the arm, such as holding a strong dog's leash.
• Strength exercises that repeatedly load the shoulder.
• A sudden increase in shoulder exercise or activity.
• Insufficient recovery between demanding activities.

How to Help Prevent Supraspinatus Trigger Points from Returning

• Increase lifting, throwing, swimming, and shoulder exercise gradually.
• Take breaks from repetitive lifting or overhead movements.
• Keep loads close to your body when lifting or carrying.
• Use comfortable shoulder positioning during work and exercise.
• Warm up before demanding shoulder activity.
• Allow enough recovery time between demanding activities.

Pay attention to activities or positions that repeatedly bring back your symptoms. Reducing or modifying the aggravating movement may be as important as massaging the tender area.