Sharp pain inbetween shoulders blades, any advice?

Itokuzu

Hi there,

The title says it all. I am fairly new to road cycling having had my bike about six months. I have been building up my mileage for a few months and now usually cycle around 60 - 80 miles of a Saturday.

However not long into my usual routes I have started to experience sharp pains at the top of my back in between my shoulder blades. The pain is quite severe but disappears as soon as I dismount. So, I am guessing this is a postural problem and may be related to my bike set up.

I'd be grateful for advice from anyone who has experience and overcome similar problems.

Thanks in advance,

Ito.

Slow Downcp

Quite probably set up, but it could be a bulging disc. Did you get measured when you bought your bike?

Itokuzu

Hi there, I wasn't so much measured up as "eyed up" by the guy in the shop who say that I was the same size as him (which I was) so he set the machine up the same as he had his.

Slow Downcp

It could be worth getting your set up checked - I've ridden for years with the same (or similar) position on different bikes, but was recently treated to a bikefit session at Epic for Father's Day. Although no measurements were taken, I was sat on my bike on the turbo for over an hour, changes being made (saddle position, cleats etc), and now feel much more comfortable (and faster for the same effort).

Surf-Matt

I have something vaguely similar but biased towards the right - it's related to a recurring dislocation (on the right shoulder) and means the bottom of my trapezius muscle/inside of my lat isn't quite controlling the movement of my shoulder blades properly.
It's partly because I surf a lot.

I'd get a physio to have a look.

Just out of interest, is it worse when you are cold? Mine is!

gtitim

+1 for checking the set up, but also you might consider trying yoga. I know, I know. But I used to get back and neck pain on long rides, since doing yoga once a week I don't get those pains any more.

Good luck.

lfcquin

+2 Bike setup.

I have a very aggressive position on my race bike, but a mistake in some measurements at the time of puchase meant I had exactly the same pain. I ended up with a 140mm stem on the bike which was too long for me. It made for two changes in my position.

a. A longer reach to the bars (2cm longer than my fit position).
b. A larger drop from the saddle height to the bar height (15cm drop from saddle to bars)

I started getting the pain on any rides over about an hour and a half, I took it back to the shop and a quick recheck showed up the longer stem. It was swapped for a 120mm stem which brought my reach back to normal and the drop from the saddle to the bars dropped to around 12/13cm.

Its still a very aggressive position and 5/6 hour rides still bring the pain on, but this is what I have to put up with if I want a good race position. I did the Marmotte last week and I switched the stem to a raised position to try and allieviate the pain. I managed 8 hours before it kicked in this time.

A good check to do when on your bike is to sit on the saddle in your normal riding position and look down over the bars. A good position means you won't be able to see the front hub, if the hub is behind the bars then your reach is probably too long. (This is not a repalcement for a bike fit - just a good reference for you).

Another point to mention - don't try and adjust your position by moving the saddle forward, it is better to adjust it at the stem.

Itokuzu

Hi, thanks for the replies guys. I'm always open to suggestions... even yoga. I'm sure wifey would approve.

Well my ride yesterday was an 80 mile trek which took just over 5 hours. This time the pain didn't kick in until after 30 miles, where it has kicked in much earlier on previous rides. In the absence of being able to get a bike-fit session and not wanting to adjust my set up without advice on what to do I simply tried to vary my grip positioning more than usual (I used the top bars more instead of just the drops, which I much prefer) which helped a little bit, but not much. As soon as I stopped riding the pain stopped too, and I have felt nothing since (which is more than I can say about my bloody sunburn… no suncream - schoolboy error). I plan to get a bike fit session but my local shop is very busy and it’s a month wait for an appointment.

@ surf-matt; my pain is biased vaguely to the left. I'm not sure if it is worse in colder weather as the weather has been so great recently (see above, double-edged sword). Did physio sort your problem?

@ lfcquin; thanks for that - I was thinking about moving my seat forward! When sitting in my normal riding position the hub is slightly behind the bars. It would seem raising the seat post slightly would rectify this, am I wrong? My seat post is set at 120mm, which seems ok in terms of my leg length and reach to the pedals (there's still a good bend in my knee when the pedal is at it's lowest point).

lfcquin

Itokuzu wrote:

@ lfcquin; thanks for that - I was thinking about moving my seat forward! When sitting in my normal riding position the hub is slightly behind the bars. It would seem raising the seat post slightly would rectify this, am I wrong? My seat post is set at 120mm, which seems ok in terms of my leg length and reach to the pedals (there's still a good bend in my knee when the pedal is at it's lowest point).

A "good" bend in your leg, could be too much. A "slight" bend is what I always aim for if I am setting up someone elses bike, but it is never easy. A higher saddle will also increase the distance between the saddle height and the bar height, so might not fix the problem, but it is worth a try as long as you know how to adjust your position back.

I would start by going to the link below and downloading the positioning chart and instructions and getting yourself a plumb line, tape measure and a spirit level.

http://www.parktool.com/repair/readhowto.asp?id=72

Once you have measured your position then you can start by doing some simple adjustments and recording what it does to the position. Make the adjustments one at a time and only by a few mm. It takes time, but seeing as you have a month before a bike fit it could be worth it. Your intention should be to slightly reduce the reach to the bars from the saddle.

You can adjust your saddle, but only do it by a few mm and make sure it is as close as possible to an optimum position. I normally do this by clipping into the pedals, putting my foot at a 90 degree angle so that it is at the most forward position and dropping the plumb line from the front of my knee, it should drop straight through the axle of the pedal. Once you have this right, all your other adjustments should be to the front of the bike.

I hope that gives you a good start position. Keeping copies of your bike position is always useful in case you need to set up other bikes, but in this instance is crucial in making the minor adjustments you need without causing further problems.

Itokuzu

It's funny I mention "good" bend and you mention "slight" as being better, which makes sense. I had previously thought that my knee bend was ok but now remember that I have been have had some slight knee pain too, no doubt related. Jaysus I have a lot to learn.

Thanks the comprehensive response and link. I think I will have a minor tinker, remembering to record settings as I go.

I'll report back on how I get on.

Crezor

I was just thinking that maybe your stem can be flipped to angle it up more. Then when your ride on the tops/hoods it should be a more relaxed posture and may help your back. You could take a dry-erase marker and mark some places on the bars so that if it doesn't seem to help you can put it all back the way it was.

So often it seems that the racy aggressive posture is propounded by so many roadies because "that's what the pros do" (and it looks cool :roll: ) but really are you racing for a living or are you just trying to enjoy your ride without pain? I'm of the latter.

Chip \'oyler

You haven't been cycling past teenage gangs in London have you?

Itokuzu

I haven't started tinkering yet but when I do I will consider the stem position, thanks. I usually use the drop bars as that is what feels most comfortable most of the time (searing shoulder blade pain excluded, of course). Honestly, being new to cycling I am not sure I'd know what the pros do (I've only read a few books and started watching the Tour De France this year). I am a beginner in every sense of the word. I only got into road cycling as I participated in a team duathlon last year and my cycling section was on the road. I was using a borrowed mtb for my part and these roadies kept breezing past with ease and I thought to myself - feck this, I am getting a proper bike to train and compete next year. I bought I bike in December and now can't leave it alone.

No London gangs, but I have given a few Paisley cycle route neds a run for their money!

Mothyman

i find that i am more comfy on the drops than the hoods - i seem to stretch more with the hoods...which surprised me. i have tweaked saddle fwd few mm and slightly tilted it - this helped my mid thoracic back ache immediately...but i am only a beginner...it might be that my gut is disappearing so less front heavy !
good luck with the tweaking

mike ives

I had the same when I started cycling almost two years ago. It was very uncomfortable. I bought a stem with a steeper uplift angle and problem solved. I know it doesn't look as racey but then I don't race. I cycle for other resaons. Howver, I don't get the pain anymore and I now enjoy my rides much more.
Good luck.

Itokuzu

Given that I am fairly new too I am thinking that maybe it's just because I am not used to this type of mileage, and perhaps the pain will disappear with time. Then again, if I ingore it the problem may get worse.

My LBS have advised they might be able to fit me in for a bike-fit session on Monday. It'll take about an hour at a cost of £40.

Does this sound like a reasonable price to pay? It doesn't sound too bad to me, although I have no point of reference.

Mendip rouleur

I had similar problems, but got a new bike which was properly measured for me, got a bike fit included as part of the deal. Well worth doing, as has made huge difference to quality and enjoyment of cycling. New bike helps too.

I also now do a full set of stretches after all rides, it increases flexibility and although not macho, I think it helps performance too. The yoga can only help I'd say.