The Movement Driven Podcast:The Truth About GIRD
Greg Goldberger • December 3, 2025
The Hidden Mobility Deficit Behind Shoulder Pain, Dead Arm, and Lost Power
In Part 3 of our Shoulder Series, we break down a term every overhead athlete needs to know: GIRD — glenohumeral internal rotation deficit. If you’ve ever dealt with shoulder tightness, dead arm, or a drop in power, this episode explains why it happens and what you can do about it.
Dr. Greg explains how GIRD develops over years of throwing, swimming, serving, or lifting overhead, why it shows up more in the dominant arm, and how it can create major performance limitations. We cover early warning signs to look for, simple tests you can try at home, and why restoring internal rotation is key for staying healthy and explosive.
Whether you’re a baseball pitcher, volleyball hitter, tennis player, CrossFitter, or simply someone who reaches overhead throughout the day, this episode will help you better understand your shoulder and protect it for the long run.
In this episode you’ll learn:
- What GIRD actually is and how it develops
- Why throwers and overhead athletes are most at risk
- How mobility asymmetries can lead to injury
- A quick at-home test to spot early limitations
- What PT can do to restore rotation and prevent long-term issues
If you notice tightness, decreased mobility, or nagging shoulder symptoms, it might be time for a movement screen. The earlier you address GIRD, the faster you get back to moving and performing at your best.
Tune in on Spotify, Apple Podcasts, or YouTube
to uncover what your shoulders are really trying to tell you—and how to move better for the long haul.
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