Sore muscle in the shoulder after training sessions.

[isaacdl]

Hi, I would like to ask what muscle is the responsible of having the arm in a backhand blocking position (elbow a little to the side and in front) (might be the traps?) I have realized if I train 2 consecutive days my shoulder gets sore if I'm in that position for more than 30s. So yeah, what muscle is responsible to that and what exercise (type of exercise also, like strength, resistance of that muscle) can improve the ability to be in that position more than the time I'm able now
Thanks in advance!

 

[DrBean]

Title says elbow but post says shoulder, I'm going to assume it's shoulder because elbow doesn't make sense here.

Depends on where on the shoulder and what exactly is irritated. Could be any of the scapular elevators (supraspinatus more often than traps), or sometimes internal or external rotators.

Most likely you just need to relax your shoulder more than you need to strengthen a specific muscle because it's more of a isotonic contraction than isometric. A lot of people like banded warmup work.

I generally do not recommend strengthening specific muscles, partly because it is almost impossible to target a specific muscle, or part of a specific muscle (e.g. VMO that was all the hotness a while ago).

 

[lodro]

could also be some tendons instead of muscle. Get a really good physiotherapist to check it .

 

[DrBean]

could also be some tendons instead of muscle. Get a really good physiotherapist to check it .

Tendons are what attach muscles to bone. There could be tendonpathy (in my population it's usually supraspinatus) but the physiotherapy approach is the same regardless. You generally don't treat the muscle tendon unit separately aside from interventions.

I used to harp on it but at this point I just assume people should know to seek out in person medical attention.

 

[Lula]

I am a physiotherapist but do not actually work so much with assesment of pain. But i am interested how come you get pain? There are so many tabletennis players of all kind and many are not so fit. Are you very unfit? If so i think general strenght training would be good, even so for your overall health. Also wondering if you are doing something different compared to everyone else, maybe elevate the shoulder?
have you recently started to train much more? How long do you block?
Of course you should work on the muscles if they are weak but have a hard time seeing that you are somehow weaker than the general tabletennis population. So good to ask yourself if there are something else in play.

 

[isaacdl]

Thanks for all responses.

Title says elbow but post says shoulder, I'm going to assume it's shoulder because elbow doesn't make sense here.

Depends on where on the shoulder and what exactly is irritated. Could be any of the scapular elevators (supraspinatus more often than traps), or sometimes internal or external rotators.

Most likely you just need to relax your shoulder more than you need to strengthen a specific muscle because it's more of a isotonic contraction than isometric. A lot of people like banded warmup work.

I generally do not recommend strengthening specific muscles, partly because it is almost impossible to target a specific muscle, or part of a specific muscle (e.g. VMO that was all the hotness a while ago).

Yeah, sorry for that, mixed the elbow with the shoulder. What I wanted to say is that in an active elbow position for the backhand, at the 10 or 15 consecutive backhand the shoulder gets sore.

I am a physiotherapist but do not actually work so much with assesment of pain. But i am interested how come you get pain? There are so many tabletennis players of all kind and many are not so fit. Are you very unfit? If so i think general strenght training would be good, even so for your overall health. Also wondering if you are doing something different compared to everyone else, maybe elevate the shoulder?
have you recently started to train much more? How long do you block?
Of course you should work on the muscles if they are weak but have a hard time seeing that you are somehow weaker than the general tabletennis population. So good to ask yourself if there are something else in play.

I think I explained it so badly, my bad. It's not pain, it's just soreness after being executing 15 backhand loops or blocking after some minutes. I asked if there was some muscle what was common to causing this soreness, but I think I'm going to start including more frecuently all rotator cuff mini muscles exercises along with the traps ones, as @DrBean suggested

 

[Lula]

Thanks for all responses.

Yeah, sorry for that, mixed the elbow with the shoulder. What I wanted to say is that in an active elbow position for the backhand, at the 10 or 15 consecutive backhand the shoulder gets sore.

I think I explained it so badly, my bad. It's not pain, it's just soreness after being executing 15 backhand loops or blocking after some minutes. I asked if there was some muscle what was common to causing this soreness, but I think I'm going to start including more frecuently all rotator cuff mini muscles exercises along with the traps ones, as @DrBean suggested

Okey. If you get really sore i still think it could be techniqe issue. Unless you are weaker than most tabletennis players in certain muscles. Sounds good to train muscles but i think you still should consider the technique, are you tense? elevated shoulder? Racket to high?
But of course if you practice a lot it can take a toll on the shoulder. The mobility of the shoulder is basically to good, the head of the joint is bigger than the socket so need active stabilization from the muscles. In/outrotation with rubber band is good.
Hope it works out good for you!

 

[plunder]

🧠 First: what position are we actually talking about?​

In a typical table tennis backhand blocking position, your arm is:

• Elbow slightly abducted (out to the side)
• Shoulder slightly flexed (arm in front of your body)
• Shoulder internally rotated a bit
• Scapula (shoulder blade) protracted + stabilized
• Elbow bent (~90°)

So the real answer is:
👉 It’s not one muscle. It’s a coordination of several muscle groups, especially around the scapula and rotator cuff.

---

🧩 The main muscle groups responsible​

1. 🧱 Scapular stabilizers (THE hidden MVPs)​

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These keep your shoulder blade in position—which is crucial for holding that static guard.

Key players:​

• Serratus anterior
  • Protracts the scapula (pushes it forward)
  • Keeps it glued to the ribcage
  • 🔥 Massively important for your position
• Trapezius (upper + middle)
  • Upper traps: elevate & assist stabilization
  • Middle traps: retract & stabilize
• Rhomboids
  • Prevent excessive protraction (balance the serratus)

👉 Your guess about traps?
Partly right—but incomplete.
The serratus anterior is often the missing piece in people who fatigue quickly here.

---

2. 🎯 Deltoid (especially anterior + lateral)​

6

• Anterior deltoid → holds arm forward
• Lateral deltoid → keeps elbow slightly out

These are doing a low-level isometric contraction the whole time.

---

3. 🔒 Rotator cuff (stability crew)​

6

• Supraspinatus → assists arm elevation
• Infraspinatus & teres minor → external rotation stability
• Subscapularis → internal rotation balance

👉 These don’t generate big movement here—they prevent your shoulder from falling apart under load.

---

4. 💪 Biceps (yes, sneakily involved)​

• Holds elbow flexion
• Also stabilizes shoulder slightly

---

⚠️ Why your shoulder gets sore after ~30 seconds​

This is the key part of your question.

You’re not failing because you’re weak in a “bench press” sense.

You’re failing because of:

1. 🧯 Poor muscular endurance (NOT max strength)​

Holding a position = isometric endurance, especially in:

• Serratus anterior
• Deltoid
• Rotator cuff

---

2. ⚖️ Imbalance between stabilizers​

Classic pattern:

• Strong front (delts)
• Weak scapular control (serratus + mid traps)

👉 Result:

• Shoulder drifts out of optimal position
• Other muscles compensate
• 🔥 soreness kicks in quickly

---

3. 🧠 Neuromuscular inefficiency​

You’re probably:

• Using too much tension
• Not distributing load efficiently

Very common in table tennis players under match stress (👀 looking at your “first match tension” issue).

---

🏋️‍♂️ What type of training you actually need​

Not just “strength.” You want:

✅ 1. Isometric endurance (MOST important)​

✅ 2. Scapular control​

✅ 3. Rotator cuff stability​

✅ 4. Low-load, high-time-under-tension work​

---

🧪 The best exercises (with intent explained)​

🔹 1. Wall slides (serratus anterior GOD exercise)​

6

• Stand against wall, arms up
• Slide upward while keeping contact
• Focus: scapula moving smoothly

👉 This directly improves your ability to hold that forward arm position.

---

🔹 2. Isometric “ready position” holds (sport-specific)​

• Literally mimic your backhand stance
• Hold for time

Progression:

• 30s → 45s → 60s → 90s
• Add light dumbbell later (0.5–2 kg max)

👉 This is the most transferable thing you can do.

---

🔹 3. Band external rotations (rotator cuff)​

7

• Elbow at side, rotate outward
• Slow, controlled

👉 Builds shoulder stability → less fatigue

---

🔹 4. Scapular push-ups (serratus again)​

• Keep arms straight
• Only move shoulder blades

👉 Teaches control + endurance

---

🔹 5. Light lateral/front raises (BUT with a twist)​

6
Do them:

• Very light weight
• Slow tempo
• Add holds at the top (10–30s)

👉 You’re training endurance, not ego.

---

📊 How to structure it (simple plan)​

2–3x per week:

• Wall slides → 2×10
• Band external rotations → 2×15
• Scapular push-ups → 2×12
• Ready-position hold → 3×30–60s
• Light raises (with holds) → 2–3 sets

---

🚨 Important reality check​

If you get sore after 30 seconds:

👉 That is completely normal for untrained isometric shoulder endurance.

Even strong athletes fail here if they haven’t trained it specifically.

---

🧠 Final “smart-alec” takeaway​

• It’s not your traps alone
• It’s a scapular stability + deltoid endurance problem
• The real bottleneck is likely your serratus anterior + rotator cuff endurance

And the fix is not:

“lift heavier”

…but:

“hold longer, control better, and suffer more intelligently.”

 

[DrBean]

Booo ChatGPT trying to do my job poorly.

Thanks for all responses.

Yeah, sorry for that, mixed the elbow with the shoulder. What I wanted to say is that in an active elbow position for the backhand, at the 10 or 15 consecutive backhand the shoulder gets sore.

I think I explained it so badly, my bad. It's not pain, it's just soreness after being executing 15 backhand loops or blocking after some minutes. I asked if there was some muscle what was common to causing this soreness, but I think I'm going to start including more frecuently all rotator cuff mini muscles exercises along with the traps ones, as @DrBean suggested

If I take my physiatrist hat off and put on my gym bro hat for a moment, it's very unlikely your traps are lacking in strength or endurance. In this case targeting your traps could be counterproductive.

 

[blahness]

Most likely culprit, your elbow is not pointing down.

 

[BackhandSteve]

I have had shoulder problems för a long time. And These are the things that have worked for me.

1. You cannot Only play table tennis. You need balance just like in everyday life.

2. Always warm up before practice. I have a rubber band with low resistance level and i use it in my warm up often and it helps. I do rowing motions with it so i pull my arms back. I get circulation in my shoulder area and back.

3. The muscles between the shoulder blades are important because if they are weak your shoulders will be more forward tilted than usual and THIS makes the Shoulder work more ALONE. And it will be easily injured. You need strong back muscles between shoulder blades in order to relieve the shoulder.

4. Also an important aspect!!
Many rackets today are heavy. I cannot have slow and heavy blade. I dont have fast motions and if i do that with a slow blade i cannot play more than one hour.

Solution for me that works:

1. Go to gym, strengthen muscles between shoulder blades. Do overall training exercises for full body. Careful with isolation exercises on shoulder.

2. Have light racket with good speed. (Im a good player also so i can handle the speed, switched to Timo Boll ALC, very fast).

3. Warm up when before training when you have time.