Shoulder pain

cframe

A few times recently I've tried dropping the stem on my bike to a slightly lower position (1 spacer under vs. 2) but every time I try it I end up with really stiff shoulders after even only about 20miles or so.

It's a 54cm trek 1.7 so it's not like it's got a fantastically short head tube and I'd like to think I've got the rest of the bike fit setup about right, based off of various guides online etc - not quite ponied up the cash for a full bikefit session yet!

Does anyone have any suggestions what tweaks I might try to ease up the pain on my shoulders in the lower position? Or is it more that I just need to get used to the position, maybe try and get some more strength into the shoulder to deal with supporting the more forward position?

Cheers,
c.

heavymental

I'd be interested in this too. I'm getting pain in my shoulders and had a massage yesterday. It felt like she was massaging a bag of walnuts so there's obviously alot of tension there. I'm going to get myself a shorter stem to try and bring my position back a bit rather than getting used to it but I'd still be interested in any stretches and/or strengthening exercises that people recommend. I too am skimping on a bikefit session although I'm hoping a shorter stem might sort it out before going the whole hog.

Sorry to hijack your thread cframe! Its a similar problem though so conside it a bump.

Blonde

I'd suggest that if you only started getting the pain after you changed the stem position then the original position was better, as it sounds like a classic case of putting too much weight on your hands, by having set the handlbar too low. If you haven't changed anything on the bike and have no previous known shoulder injury, have you considered that this may not be cycling related and may instead be something to do with the way you sit or stand at work all day?

drumsmasher

As you dropped the bars and stem, it may be an idea to raise the brake/shifters a little to alter the angle. It worked for me.

BikeDynamics

Hi

Have somebody look at you from the side in both positions.

The upper arm to torso angle should be about 90 degrees.
Do you straighten your elbows in the lower position?
Are your wrists straight in both cases (like you are shaking hands or thumping somebody).
Do you hunch or roll your shoulders?

Small changes to all of the above could make all the difference.

http://bikedynamics.co.uk

cframe

Cheers for all the tips guys!

Sorry I've been ages replying, seem to have stopped getting email notifications :?

Generally my shoulders are fine in the normal position, it's only when I drop the stem that it gets sore. I've tried rotation the hoods up a bit but it didn't seem to make a huge difference.

I'll maybe try the lower position on a shorter stem, I'm running 120mm just now but still have the 100mm that came with the bike.