Patient Spotlight: How Sarah Overcame Chronic Hip & Shoulder Pain Without Stopping CrossFit

Sarah is a CrossFit athlete and coach who’s no stranger to pushing her body. Between

snatches, handstand push-ups, and front rack squats, her training load was high—but manageable—until things started to feel… off.

“It wasn’t pain, at first. Just tightness. But then I’d notice a shift in my squat, or my shoulder would burn out halfway through a WOD.”

The Presentation: High-Level Training, Compounding Niggles

When Sarah came to Elite, she was juggling coaching, training, and a few local comps. But underneath the hustle was a growing list of issues:

• Left hip pain and stiffness, especially deep in squat positions

• Left shoulder instability, especially during barbell bench press and overhead

• positions

Recurrent low back flare-ups after long sits or comp weekends

Previous right shoulder dislocation history, adding to the compensation load

She described her body as feeling “jammed up” and her shoulders as “always tight but manageable—until they weren’t.” On testing, we found clear asymmetries and dysfunctional movement patterns.

Clinical Findings

Hip and Lumbar Assessment:

• Left hip abduction significantly weaker than right (11.1kg vs 15.6kg at one point)

• Pinching at the bottom of a squat

• Tightness in the psoas, TFL, adductors, and glutes

• Multifidi and QLs extremely tender to palpation

Shoulder and Upper Quarter:

• Reduced IR/ER on the left with anterior instability in overhead positions

• Overactivity in upper traps and infra/supra

• Poor scapular retraction under fatigue, especially in push-based movements

Functional Signs:

• Tendency to shift off the left side in squats and jerks

• Poor glute recruitment when fatigued

• Sharp low back pain after prolonged sitting or high-volume lower body days

Our Treatment Plan

We built her plan around three core goals: restore symmetry, reduce flare-ups, and improve strength under fatigue.

Manual Therapy

• Active release to infra, teres, lats, pecs, TFL, psoas, adductors, glutes

• Dry needling for glute med, QL, Lx erectors, anterior hip capsule

• Thoracic and lumbar joint manipulations (T6 RP, L5/S1 LP, C2 RP)

Rehabilitation Progression

Phase 1: Neuromuscular Activation

• Flamingo wall presses

• Clams + banded hip bridges

• Side plank clams

• Banded shoulder clocks

Phase 2: Strength + Control

• Banded bench press

• Retraction rows with external rotation

• Quadruped serratus push-ups

• KB bottoms-up holds and overhead pressing

Phase 3: Integration into Sport

• Barbell lifting with reactive cueing

• Overhead mobility drills with scapular focus

• Core control through full kinetic chain movements (e.g. single-leg RDLs + reach)

Sarah’s Progress

Over several months, Sarah’s improvements were noticeable:

• Hip strength balanced out, with improved control through squat and lunge patterns

• Shoulder stability returned, with zero issues on push-ups, DB presses, or jerks

• Low back symptoms drastically reduced, even after weekends of travel or coaching

“I used to dread overhead pressing after a comp. Now it’s just another part of training.”

She’s now back into Olympic lifting comps with confidence—and most importantly, she’s

lifting without pain, shifting, or hesitation.

Takeaways for Athletes Like Sarah

Compensations don’t always hurt at first—but they build.

Flare-ups aren’t random. They’re often the result of overuse on top of poor control.

Strength training alone doesn’t fix dysfunction. That’s why soft tissue release + rehab is a game changer.

Whether you’re training for HYROX, CrossFit, or just want to stay consistent in the gym—don’t ignore the small signs. The earlier we catch and treat asymmetries, the quicker your comeback.

Need Help Overcoming Your Own Training Flare-Ups?

Like Sarah, many athletes push through discomfort until it starts to affect their performance. The good news? You don’t have to wait for pain to sideline you. At Elite Health & Performance, we specialise in identifying movement faults, treating underlying dysfunctions, and building personalised rehab plans that keep you lifting, training, and competing at your best.

Get in touch with Elite Health & Performance today and take the first step toward pain-free, confident training.