Neck/shoulder pain - is this the end of road riding for me?

J_Anderson

Well after developing a monster RSI at work (i'm an architect so do lots of silly, repetitive computer work) I have ended up with pain in my neck and shoulders that gets worse when I go out riding. I have adjusted my bike set up and have it pretty much spot on (though I am still off to my LBS to get it checked out). I ride a Spesh Roubaix so it's not like it's even a super stretched racing machine! I had to stop riding in the summer as the pain was shooting up my right arm into my neck and causing spasms and headaches that would last for several days. Since then I have been on a course of physiotherapy and rehabilitation exercises and finally after a good 6 months of limited road riding (have been doing lots of MTB, that doesn't hurt!) I finally got back in the saddle. Done a couple of rides with no ill effects until Sunday. The pain is back, just as bad as before.



Anyone got good tips for sorting this kind of pain out? I think that the road buzz might irritate the RSI and cause the spasms in my neck so good tips for dampening that out or checking my position on the bike etc, etc.

Basically if this doesn't improve or stop the road bike will have to go and I DO NOT WANT THAT!

Yours despondantly

J

heavymental

If its that serious I'd go and get a professional bike fit. It shouldn't mean the end of your riding as I'm sure there will be some adjustments to be made that maybe you haven't thought of.

andyp

That sounds like a terribly debilitating condition.

I'd echo what HM has said, consulting with a professional bike fitting is definitely worth a shot. I had a minor knee problem a few years ago and was recommended Cyclefit in Covent Garden in London. I spent 3 hours there going through various tests and a position analysis and the changes they recommended to my pedal stroke solved the problem.

I'm sure if you rang them to discuss your problem they'd be able to help.

geoff_ss

I get serious neck/shoulder pain too, though mine is due to a high spinal injury sustained in a cycle/cat collision.

My solution has been to convert my road/audax bike to flat bars with bar-ends which means I don't have to ride with my neck craned upwards. I used to have no problems riding on dropped bars and did many 100 mile plus days.

I've had to abandon any idea of doing the riding I used to love and accept shorter rides with relatively frequent stops. My wife is a very keen rider and rides the odd 200k audax; she wants me to get riding as much as possible so we can enjoy our retirement in the way we'd intended.

Having said that, we managed a few Pyrenean cols last summer, with rides of up to 100k on hilly, even mountainous, routes so all is not lost.

We're both in our late 60s, so if you're younger you may have a better chance of recovery. The important thing is to keep cycling.

Geoff

aracer

If worst comes to worst, you can always go over to the darkside and ride whilst lying down. A friend of mine with a chronic bad back went that way for a few years, but has now recovered enough to be back on a normal bike again, so there is still hope!

another jacko

I have a similar problem, but it is easier to manage with a more upright riding position using straight bars and bar ends than using drops. Also fatter tyres for a softer ride - e.g. use the mtb with slicks.

After a week off work over Christmas my problem went away, but has since returned. Don't give up cycling - give up work!

redddraggon

I know you say you've got your bike aswell set up as you think you can, but stay with me.

Nearly 3 years ago know I got a serious shoulder and neck injury playing rugby, I still suffer from it now.

Is your saddle sloped forward at all? If it is more weight will be on the shoulders and will cause pain after awhile.

Are your handlebars the correct width? I had a bike with handlebars that were too narrow - I couldn't manage 10 miles on it with getting pain.

I know my injury wasn't the same as RSI, but I still think you should be looking at the same things.

J_Anderson

Don't give up cycling - give up work!

Damn right!
:x

Is your saddle sloped forward at all? If it is more weight will be on the shoulders and will cause pain after awhile.

Are your handlebars the correct width? I had a bike with handlebars that were too narrow - I couldn't manage 10 miles on it with getting pain.

Saddle is ok but the bars are probably worth checking again.

was recommended Cyclefit

I've been looking at their website and think it might be worth a shot. Several people have advised getting professional help and I think that is good sound advice!

We're both in our late 60s, so if you're younger you may have a better chance of recovery.

I'm 28, I imagine you'd both put me to shame on the hills!

Cheers guys!
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cyclingfury

In addition to getting professional fitting advice, you may have to bite the bullet and buy a custom frame. By doing this you can ensure that the bike will be properly tailored to meet your needs. For example you may have to specify a very long head tube that you just won't find on any off the peg bike, despite claims that they provide an upright riding position - they just may not by upright enough to meet your needs. You may also have to re-examine whether your back will allow you to push even moderately sized gears and if not you may have to consider fitting a triple to your bike which will allow you to spin a wider range of small gears. Good luck. I'm sure a solution can be found that will allow you to keep riding!

nic_77

I also suffer from neck pain (mainly as a result of a spine injury 10 years ago)... this used to creep up on me during long rides, and cause me real pain for a few days afterwards. I think it was mainly brought on by the effect of the vibration through my arms and shoulders...

To avoid the problem, I developed a strict routine of moving my position around the handlebars every km or so to prevent pressure building up in one particualr spot... basically I would keep moving and not give the ache time to set in! I found this was very helpful in alleviating the pain, and I was able to do 6-9 hour days in the saddle for several days in a row on an expedition through France. I also fitted gel pads under the bar tape to help with the vibration problems.

More recently I have started riding with tri-bars, and these seem to give me a different position which seems to take the pressure off my shoulders, or perhaps the larger surface area I have in contact with the bike has helped to absorb the vibration.

I also built a bit of muscle in my arms and shoulders - being a bit stronger I don't seem to rest my weight so much on the bars anymore... I control the bike, rather than it controlling me!

Just my personal experience... but I hope it helps.

Nic

disney

Through running and cycling I have had all sorts of injuries and a few that made me hop on one leg etc. I found that there are physios and physios. POSSIBLY or just MAYBE what you might try is a dedicated sports physio. I used the one at Kent cricket club and they could bring people back to normality who were pronounced dead, including the team members who got really badly crocked all through the season. Think repetative bowling and the corresponding shoulder injuries. One lady I know who was told she needed a serious back operation and would never be normal by the consultant is perfectly fit after a course of a certain physios treatment. Even the consultant thought it was extraordinary. 6 weeks before a London marathon one year I needed serious help with a major leg injury. I completed the marathon fully fit. So do not despair give a real specialist a go. You do have to invest some dosh and remember the preventative exercises will be for life, so there is hope,blah blah.

fortyone

I had big problems in the areas you mentioned, but found reducing the stem length by 3 cms made an enormous difference. Obviously, a different sized frame would work the same way.

pw1brown

nic_77 wrote:

To avoid the problem, I developed a strict routine of moving my position around the handlebars every km or so to prevent pressure building up in one particualr spot... basically I would keep moving and not give the ache time to set in! I found this was very helpful in alleviating the pain, and I was able to do 6-9 hour days in the saddle for several days in a row on an expedition through France.

I think Nic is correct. Though the fit of the bike is crucial, don't neglect to vary your position to avoid repetitive strain.

ut_och_cykla

I agree with pretty much all that's been said- bike fit adjustmetns with professional guidance, physio etc.
But there are three more things you might want to pursue
1. Get a diagnosis - WHAT in your body is casuing the pain - and thereby what can you do to avoid irritating it and strengthen your body to prevent it
2. My hubby was very much helped by accupuncture (carried out by physio) Painful/numb arm and hand due to 'tight/iinflamed' nerve in neck.
3. check your glasses if you wear them, craning to see a screen (Especially with varifocles) really wrecks your neck and is mimiced in a road riding position.

Hope you get some help and giving up riding is NOT a solution in my mind!

trekvet

Sounds to me if the bike was OK before then it should be ok now.

It is your body that has altered, and altering the bike to suit may give you a continuation of the pain. Why not deal with the source of the problem?

If you had a course of physiotherapy and rehabilitation exercises and that sorted it, then you just need more of them. 6, 12 or more months for a big RSI at work sounds possible. Then perhaps twice a week to keep it at bay. Or take up a more upright job like window clearing. Heck, then you could even ride more during the day

In the meantime stop riding, stop leaning over your desk at work, and get back to the Docs for more physiotherapy and exercises, or if you paid for it and don`t want to again then dig out the exercise sheets (or get off WWW) and set to putting yourself right.