My shoulder has been injured for 5 months now with no sign of imrovement.

The problem: When i raise my arm over my head and back down (same motion as lat pulldown) i can feel or hear the tendons in my shoulder rubbing against eachother. However i feel no pain, i can move my shoulder in all directions and not feel any pain- the only annoyance is getting that 'pinch' everytime i raise my arm.

Im pretty sure i sustained the injury doing lat pulldowns, not behind the neck but in front, however i was keeping my shoulders back during hte movement which is pretty much the leading to the same motion as doing it behind the neck. So yeah im an idiot! and i have a weak Rotator Cuff (should i be doing strenghtening exercises now or when ive recovered?)

Anyway, im confused because most people who have shoulder impingement experience pain of some sort and i dont. Is this normal? do i have impingement or something else?

I havnt done anything to exacerbate the injury (stopped everything).

Any help would be appreciated, thanxs.