Over and under shotgun
While the thrill of shooting a shotgun is undeniable, the forceful kickback can sometimes lead to discomfort or even pain in your shoulder. I want to discuss what seems to be a rather popular topic related to shooting shotguns: shoulder pain caused by recoil.
Shooting a few rounds may not cause much soreness, but an entire afternoon spent with friends engaging in skeet shooting or dove hunting can leave you waking up the next morning with some aching in the anterior shoulder. Personally, I think that’s a sign of a damned good time!
Nonetheless, I’m here to provide valuable information and useful tips on how to effectively manage and alleviate shoulder pain caused by shotgun recoil. By understanding the underlying causes and implementing a few simple strategies, you’ll be able to enjoy your shooting adventures with increased comfort and ease. Let’s highlight the ways to keep your shoulders happy and pain-free after firing a shotgun!
*Always practice gun safety*
Shotgun recoil refers to the backward force generated when shooting a shotgun. When you pull the trigger, the gunpowder inside the shotgun shell ignites, creating a powerful explosion that propels the pellets or slug out of the barrel. This explosive force pushes the shotgun backward, and as a result, an equal and opposite force, known as recoil, is transferred through the gun and into your shoulder. In simple terms, recoil is the kickback you feel when you shoot a shotgun, which can sometimes be quite strong. Understanding and managing this recoil is important to ensure a comfortable and enjoyable shooting experience.
The severity of shotgun recoil can vary depending on several factors. Firstly, it depends on the specific shotgun gauge and load you’re using. Generally, shotguns with larger gauges, such as 12 gauge, produce more recoil compared to smaller gauges like 20-gauge or .410 bore.
Additionally, the type of ammunition, such as the shot size and powder load, can influence the recoil. Furthermore, the design and weight of the shotgun itself play a role. Shotguns with heavier barrels and stocks tend to absorb more recoil, making them more comfortable to shoot. I’ve personally noticed a substantial difference in kick between my 20-gauge youth model Remington and my 1187 Remington. The 0-guage is much lighter and provides a substantial kick, while the 12-guage is heavier and absorbs some of the force, making the kick less intense. Thus, the weight and size of the firearm undoubtedly make a notable impact.
Lastly, individual factors like body size, strength, and shooting technique can also affect how one perceives shotgun recoil. While some recoil is inevitable, it’s essential to manage it properly to prevent discomfort or potential injuries.
Recoil bruise, also known as a recoil injury or shotgun bruise, is a common consequence of experiencing excessive shotgun recoil. When the force of the recoil is intense or improperly absorbed, it can cause bruising on the shoulder. A recoil bruise typically appears as a discolored area on the skin, ranging from light discoloration to dark purple or blue hues. The bruise occurs due to the blood vessels near the skin’s surface being damaged or broken by the sudden impact.
Recoil bruises can be painful and tender to the touch. It is essential to take measures to prevent recoil bruising by using proper shooting techniques, ensuring a well-fitted shotgun, and employing recoil-absorbing accessories like recoil pads. If a bruise does occur, it will generally heal on its own within a week or two, but it’s advisable to consult a healthcare professional if there are concerns about the severity of the bruise or if it doesn’t improve over time.
The recoil pads below can be helpful at reducing shoulder pain after shooting.
When it comes to treating a recoil bruise, there are a few simple steps you can follow to promote healing and alleviate discomfort. Firstly, it’s important to apply a cold compress or ice pack to the affected area as soon as possible. This helps reduce swelling and numb the area, providing pain relief. Be sure to wrap the ice pack in a thin cloth to avoid direct contact with the skin. Applying the cold compress for 15-20 minutes at a time, several times a day, can be beneficial.
Additionally, over-the-counter pain relievers like acetaminophen or ibuprofen can help alleviate pain and reduce inflammation. Resting the bruised area and avoiding activities that may exacerbate the pain is recommended. It’s crucial to allow the bruise to heal naturally, so avoid applying heat or massaging the area too vigorously, as this can worsen the bruising. If the bruise appears severe, causes intense pain, or shows signs of infection (such as increased redness, warmth, or discharge), it’s advisable to seek medical attention to ensure proper evaluation and care.
This ice pack is a great option to help with a sore shoulder after shooting a shotgun, or alleviating pain from every day use. It’s large enough to cover some of the pectoral and rotator cuff muscles, as well!
When shooting a shotgun, the recoil force generated can sometimes cause the gun to hit your cheek, resulting in discomfort or even injury. This can happen when the gun is not properly shouldered or if the shooter’s stance or grip is incorrect. The impact of the gun hitting your cheek can be painful and may even leave a mark or bruise. To prevent this, it is crucial to ensure a proper shooting technique. This includes firmly shouldering the shotgun, positioning your cheek comfortably on the stock, and maintaining a stable and balanced stance.
Additionally, using a shotgun with appropriate stock dimensions and fit for your body can also help minimize the likelihood of the gun hitting your cheek. Remember, safety should always be a priority when handling firearms, so pay close attention to your shooting form and take necessary precautions to prevent any unnecessary discomfort or injury.
Labrum injuries can occur after shooting due to the repetitive and forceful movements involved in shotgun shooting. The recoil from shooting a shotgun can put significant stress on the shoulder, potentially causing the labrum to tear or become damaged.
Labrum injuries can result in symptoms such as shoulder pain, a feeling of instability or popping in the joint, decreased range of motion, and difficulty with certain movements.
The labrum is a ring of cartilage that surrounds the shoulder socket, providing stability and support to the joint.
If you experience these symptoms after shooting, it is important to seek medical evaluation and diagnosis. Treatment for labrum injuries may include rest, physical therapy exercises to strengthen the shoulder muscles, and in severe cases, surgical repair.
It’s crucial to take measures to prevent labrum injuries by using proper shooting techniques, maintaining good shoulder strength and stability, and ensuring that your shotgun fits you well.
With appropriate caution and proper shooting form, a labrum injury is not commonly caused by the actual shooting itself. If this happens, it’s likely the individual had an underlying labral tear that became aggravated by the repetitive recoil and stress to the shoulder.
While it is possible for a shotgun’s recoil to cause shoulder injuries, such as bruising or strains, dislocating your shoulder solely from shooting a shotgun is highly unlikely. Shotgun recoil typically generates a backward force that is absorbed by the shoulder joint and the surrounding muscles and tendons.
Dislocating a shoulder usually requires a significant force or trauma, such as a fall or a sudden impact. However, it’s important to note that if you already have a pre-existing shoulder instability or a history of shoulder dislocation, the recoil from shooting a shotgun could potentially exacerbate the condition or increase the risk of a dislocation.
If you have any concerns about the health and stability of your shoulder, it’s always a good idea to consult with a licensed physical therapist who can guide you in a strengthening program to improve the stability of the shoulder joint.
The shoulder muscles play a crucial role in stabilizing the shoulder joint while shooting a shotgun. When you fire a shotgun, the recoil force generated travels through the gun and into your shoulder. This force can be quite powerful and potentially destabilizing if not properly controlled.
The shoulder muscles, including the deltoids, rotator cuff muscles, and the muscles of the upper back and chest, work together to provide stability and support to the shoulder joint during the recoil.
By engaging and strengthening these muscles, you can better absorb and distribute the recoil force, reducing the impact on the shoulder joint and minimizing the risk of injury. Additionally, having strong and stable shoulder muscles helps maintain proper shooting form and accuracy, as it allows for better control of the shotgun. Therefore, it is vital to prioritize shoulder muscle strength and stability through regular exercise and conditioning, enabling you to enjoy a more comfortable and controlled shooting experience.
Proper shouldering position is crucial when shooting a shotgun to ensure stability, control, and minimize the risk of injuries. To achieve the correct shouldering position, start by placing the buttstock firmly against the pocket of your shoulder, where the shoulder meets the chest. The stock should rest snugly in this pocket, allowing for a solid connection between your body and the shotgun. Position your head in alignment with the shotgun’s barrel, with your cheek lightly touching the stock. This position, known as the “cheek weld,” helps provide a consistent sight picture and improves accuracy. Maintain a relaxed but firm grip on the forearm of the shotgun, allowing for controlled movement and absorption of recoil.
Green photo: great cheek contact and positioning of the butt of the gun on the pocket of the shoulder.
Red photo: incorrect placement of the butt of the gun on the deltoid/biceps area. This CAN be painful.
Keeping the shotgun shouldered properly throughout the shooting process helps maintain balance and control, allowing you to shoot with greater accuracy and comfort. Regular practice and proper shouldering technique can contribute to a more enjoyable and successful shooting experience.
The timing of when you can resume shooting after shoulder surgery depends on several factors, including the type and extent of the surgery, as well as the recommendations of your surgeon and physical therapist.
Each person’s recovery is unique, and it’s essential to follow the specific guidelines provided by your healthcare team. Generally, it takes time for the shoulder to heal and regain strength after surgery, so shooting should be approached with caution and gradual progression.
You may need to wait several weeks or even months before attempting to shoot again. During the recovery period, you’ll likely undergo rehabilitation exercises to restore range of motion, strength, and stability to the shoulder.
Once your surgeon and physical therapist give you the green light, they may recommend starting with lighter loads and gradually increasing the intensity and frequency of shooting sessions. It’s crucial to listen to your body, pace yourself, and avoid pushing through pain or discomfort.
In this article, the individual reported no pain at 6 months following a reverse bony bankart lesion, a surgery performed to reattach the posterior labrum to the bony surface of the scapula.
In this study of 100 individuals, a high percentage of patients who had shoulder surgery were able to resume shooting. Around 60% of patients were able to shoot again after 6 months, and about 85% were able to do so after 1 year. Patients who had surgery on the opposite side of their dominant shooting hand returned to shooting faster. However, patients who had arthroscopic posterior labral repair returned to shooting at a slower rate compared to other types of shoulder stabilization surgeries.
By following the guidance of your medical professionals and gradually reintroducing shooting activities, you can safely return to enjoying your passion for shooting after shoulder surgery.
Yes. But, shooting a gun with a torn rotator cuff can be challenging and potentially worsen the injury if not approached with caution. The rotator cuff is a group of muscles and tendons that provide stability to the shoulder joint.
When a rotator cuff tear occurs, it can result in pain, weakness, and limited range of motion. If you choose to continue shooting with a shoulder injury, it is important to prioritize safety and take measures to minimize further strain on the injured area.
Here are some tips to safely continue shooting with a torn rotator cuff:
1. Seek Medical Advice: Before continuing any shooting activities, consult with your healthcare provider or orthopedic specialist to assess the severity of your rotator cuff tear and receive specific guidance regarding shooting restrictions or modifications.
2. Modify Shooting Technique: Adjust your shooting technique to reduce stress on the injured shoulder. For example, consider shooting from a supported position, such as using a shooting rest or bipod, to minimize the weight and recoil absorbed by your shoulder.
3. Use Recoil Reducing Accessories: Recoil can be particularly challenging for a torn rotator cuff. Utilize recoil-reducing accessories such as recoil pads or shoulder braces to help absorb and distribute the impact of the recoil, reducing strain on the injured area.
4. Take Regular Breaks: Shooting can be physically demanding, even for individuals without shoulder injuries. Take frequent breaks during shooting sessions to rest your shoulder and prevent excessive fatigue that could lead to compromised form and increased risk of injury.
5. Strengthen Supporting Muscles: Engage in a comprehensive physical therapy program to strengthen the muscles surrounding the shoulder, including the rotator cuff muscles. Strengthening these muscles can provide better stability and support to the injured shoulder during shooting activities.
6. Listen to Your Body: Pay close attention to any pain or discomfort during or after shooting. If you experience increased pain or worsening symptoms, it is crucial to stop shooting and consult with your healthcare provider.
Remember, it is essential to prioritize health and recovery. If shoulder pain persists or worsens, it may be necessary to take a break from shooting and focus on proper rehabilitation and treatment to address the shoulder pain.
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Taylor Kuhlmann, PT, DPT, CSCS
Taylor is a licensed physical therapist, certified strength and conditioning specialist accredited by the National Strength and Conditioning Association, an avid outdoorsman, and the founder of High Caliber Health.
With a passion for guiding hunters and outdoor enthusiasts, Taylor focuses on enhancing their overall health and wellness, enabling them to experience the outdoors with reduced pain and enhanced performance.
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