5 GREAT Tips for Improving Shoulder Pain After Archery

If you’re an archer or bowhunter dealing with shoulder pain, you don’t have to give up your passion – there are steps you can take to manage pain and enjoy your time in the field. As a physical therapist and avid hunter, I know that the shoulder joint is one of the most common body parts that can prevent us from shooting a bow or, in the worst case, keep us from the tree stand during the hunting season. 

In fact, a systematic review written by Lucas et al. found that a significant proportion of the world’s population will experience shoulder pain daily, yearly, and throughout a lifetime [1]. As a physical therapist, shoulder pain is one of the most common symptoms, behind low back and knee pain, that I see in the clinic on a daily basis.

Archers and bowhunters must be proactive at monitoring their aches and pains to stay ahead of their game. A seemingly minor injury can hang around, cause further dysfunction, and eventually ground us from the sport we love. The shoulder joint sacrifices stability for mobility, making it more susceptible to injury during archery or bowhunting compared to a more stable hip or knee joint.

Shoulder pain in bow hunters can be caused by: 

• Poor and faulty shooting mechanics
• Muscle imbalances
• Repetitive/overuse injuries
• A lack of mobility
• Strength deficits
• Irritated neural tissue from the neck
• Improper bow set-up, i.e., draw length and weight.

There are hunters who have had to make the switch to a crossbow because of nagging shoulder pain and weakness. I don’t know about you, but shooting a compound or recurve bow is what makes a hunt so thrilling. The timing of the draw, the anchor, holding at full draw, and waiting for that buck to take one last step before you release the arrow is such an adrenaline rush. To make the situation more breathtaking is that this is all happening while trying to blend in with the vegetation 20 feet off the ground. Man, it gives me the chills writing this! Can you say buck fever?!

Moments like these are exactly why I created High Caliber Health. I guide hunters on their health and wellness journey so they can continue experiencing moments like these. I never want an injury or nagging pain to keep you from shooting a bow or taking a shot at your target buck.

Unfortunately, reducing shoulder pain is not a one-size-fits-all solution and can take time. Some people will respond entirely differently than others. What works for you may or may not work for your best friend or family member. 

As a physical therapist and certified strength and conditioning specialist, I strive to stay up-to-date with current literature to provide the best practices in helping my clients. In future blog posts, I will discuss shoulder mobility and strengthening exercises to help build archery-proof shoulders. Stay tuned! 

If you’ve stumbled upon this article, then you’re probably looking for some guidance. Let’s get to the good stuff!

The 5 BEST Tips to Improve Shoulder Pain for Bow Hunters:

1. Identify the underlying cause of pain 

As a physical therapist and certified strength and conditioning specialist, it’s essential to identify the underlying cause of your shoulder pain. This will allow you to effectively fix the issue and reduce pain, instead of chasing symptoms and running in circles. Don’t just treat your symptoms; ignoring the underlying issue can create a snowball effect and cause further issues down the road. 

The shoulder is made up of many moving parts, making it difficult to identify the exact cause of dysfunction and pain. My goal is to simplify the shoulder complex so that you can identify the issue and alleviate your own pain, allowing you to continue shooting a bow. 

When people talk about the shoulder, they often only think about the individual ball and socket joint, known as the glenohumeral joint, instead of considering the entire shoulder complex. It’s important to understand the basic anatomy of the shoulder and how it’s supposed to move to effectively address your pain. 

The shoulder complex is composed of four individual joints:

1. Sternoclavicular joint
2. Acromioclavicular joint
3. Glenohumeral joint
4. Scapulothoracic joint

All of these joints are connected by muscles, ligaments, tendons, and connective tissue. These joints must communicate and move in a coordinated manner, just like the parts of a bow. If one of these joints isn’t moving correctly, it will require another area to compensate, which can eventually cause dysfunction within the shoulder complex. 

In bowhunters, shoulder pain is often caused by a dysfunction with the scapulothoracic joint, specifically the shoulder blade (scapula) and surrounding musculature. It’s important to ensure that the scapula has adequate stability and mobility to create a solid foundation for the shoulder joint while drawing and shooting a bow. However, given the complexity of the shoulder complex – it’s essential to look at the big picture to identify the cause of dysfunction. 

Pro tip: Video yourself in slow motion while shooting a bow. This will allow you to critique your form and identify any shooting flaws that may contribute to shoulder pain.

2. Stretch before and after shooting

Warming up the body before any physical activity is generally a good idea to help reduce the risk of injury. Shooting a bow can be demanding on the body due to the repetitive nature of the sport. 

Start your target practice or hunt with a dynamic warm-up. A dynamic warm-up increases blood flow and activates the musculature required to shoot a bow. This will allow you to take advantage of the entire practice session, from the first to last arrow, and be prepared to draw on your target buck. 

Our muscles, joints, and nervous system perform at a much higher level following an adequate warm-up. Gradually increasing the range of motion and amplitude of movements throughout a warm-up will prepare the shoulder for the first shot on the range or the one shot from a tree stand. The quality of target practice is much greater after a dynamic warm-up rather than starting out cold. 

A dynamic warm-up before shooting a bow and arrow offers the following benefits:

• Increases blood flow
• Improves flexibility
• Enhances focus and concentration
• Boosts accuracy
• Activates the muscles
• Improves muscle function

After finishing your target practice or hunt, it’s recommended to cool down to minimize soreness. This can include performing light, static stretches for the muscles used during the activity. 

Pro tip: Throw a resistance band in your hunting bag to incorporate into your dynamic warm-up routine before a hunt or target practice. 

3. Maintain proper form and technique

Archery and bowhunting require repetitive shooting and practice for the greatest success. The shoulder joint is an incongruous, ball-and-socket joint that allows for considerable arm movement, which predisposes the joint to potential instability and, thus, shoulder pain. 

It is essential to adapt proper shooting form and technique to help minimize abnormal stress through the shoulder joint. Taking pictures or videos of your target practice can help you review your shooting form and identify any flaws.

Proper shooting technique can be achieved by:

• Establishing a solid base of support
• Placing feet shoulder-width apart for balance and stability
• Keeping feet, hips, and shoulders stacked above one another
• Drawing the bow with low shoulders
• Drawing the bow with a high draw elbow, at the level of the nose or eyes
• Having a relaxed grip on the bow handle
• Anchoring the string in a consistent spot 
• Anchoring the release hand in a consistent spot along the jaw or cheek
• Relaxing and breathing during the draw, anchor, and release
• Practicing a consistent release and follow through 

At full draw, an archer should be in a relaxed T position with both shoulder blades engaged “down and back” as they wait to release the arrow at their target. 

Pro-tip: Be aware of these common flaws in shooting form and technique so you don’t acquire a bad habit and increase your risk of injury. 

4. Exercise regularly

Newton’s first law of motion, “a body in motion will stay in motion,” holds true. Regular exercise maximizes the strength, stability, and range of motion necessary to perform hunting activities. 

When it comes to exercise, there is no wrong exercise. Find a program or routine that works for you and your schedule. Consistency is key – stick with the program for the best results. A good exercise program should include strength training, mobility training, and endurance training. Improving overall strength will help increase the draw weight and reduce the risk of injury when shooting a bow and arrow. 

Pro-tip: Track your daily protein intake for one week to determine whether or not you are meeting your daily recommendation. I’ve found that a majority of us do not consume enough protein. If this is the case, a protein supplement is recommended. 

5. Allow time for recovery

Passionate bow hunters and archers can shoot more than 100 arrows in a session. It may be advisable to allow one or two recovery days between high-volume sessions. Listen to your body and let the soreness guide the number of arrows you shoot in one session, as well as the frequency of practice sessions in a week.

This can be particularly important when returning to shooting a bow after the off-season. If you haven’t shot your bow since you tagged out last season, you may need more recovery time between sessions until your muscles are conditioned to handle the repetitive stress of shooting a bow.

Pro-tip: Spend rest days shed hunting, checking trail cameras, or cross-training.  

Summary

Shoulder pain is a common issue that all bowhunters and archers will face at some point in their life. By following these five tips, you will prioritize shoulder health and enjoy the sport with much less pain. 

Improving shoulder pain for bowhunters requires a multifaceted approach. Identifying the underlying cause of pain, practicing good form, stretching and strengthening exercises, and allowing recovery days can all help to alleviate shoulder pain and allow you to continue enjoying the sport of bow hunting. It can be very beneficial to work with a physical therapist or strength and conditioning specialist to develop a personalized plan to address your specific needs and goals. 

Source: Lucas, J., van Doorn, P., Hegedus, E. et al. A systematic review of the global prevalence and incidence of shoulder pain. BMC Musculoskelet Disord 23, 1073 (2022). https://doi.org/10.1186/s12891-022-05973-8