Shoulder/Neck Pain - Picture Included

MattyDeez

Hopefully someone can offer some advice on who to see and what to do.

I have LEJOG to do in 5 weeks time and its bugging me, i dont think its my bike fit. I've had bike fits, changed a few things - only things thats hurting is where the circle is on the the back. Or near enough.

Happens after around 25 miles probably sooner.

I've put it down to my riding style, i seem to bunch up, i try relaxing on the bike but i seem to end up in a "turtle" position. Searching the internet reveals no real answer apart from trying to not ride in that position, but i tried it and it came back.

It doesn't hurt whilst not on the bike.




If you think im being a bit vague then just ask away. Im sure i've put enough info down!

herb71

I suffer from pain in the same place on long rides, on the Etape Pennines I was in agony after about 60 miles. I put it down to using muscles not often used, or not used enough, ie the ones used to support your head so you can keep looking forward.

I think the answer for me will be time on the bike, getting more hours in that position so that the muscles become used to the effort. I have also been trying to do exercises in the house that stretch / strengthen the muscles at the top of my back and shoulders.

thegreatdivide

I've had a bike fit, but I also started to suffer from pain in exactly the same area on the same shoulder - and it was always round about 30 miles into a ride! I called it my 30 mile ache :-) I'd basically started tensing up. No idea why as I'd never done it before. But I consciously relax as much as possible now, and I've reduced my stem length by a cm just to give my elbows an extra bit of flex.

Here's an interesting article:

http://www.body2bike.com/articles/shoulderpain.pdf

kingofthetailwind

I get this too, and find it is the limiting factor in the length of my rides at the minute. The weekend before last I could barely support my weight with the pain at the end of a 53 mile ride.

So for Saturday's ride I actually lengthened my stem, as I felt I was too cramped and not spreading my weight enough. So I swapped my 80mm stem for the original 100mm one, moved one more spacer above the stem (there's now just one below) and rotated the bars up a little. After 59 miles my neck and shoulders were still uncomfortable but much less so. Felt like I could go further.

jezzpalmer

I've also had this, and I'm sure many others too.
Sometimes I'd be taking painkillers 30 mins into a ride, which isn't ideal; but I don't have an issue any more.

I feel sure mine was predominately down to being tense. The more I rode the more relaxed I became, but as mentioned above I agree adapting to riding position takes time. Seemingly the same amount of time it took to relax.
I temporarily tried stacking with spacers (30mm), flipping the stem etc which didn't really help.

Cold weather and stressful road conditions don't help much to relieve tension, I'm not sure of your road conditions, but it's certainly not been the warmest of late.

Stevie_gee

possibly your saddle is 'nose down' which is tipping you forward onto the bars and putting undue pressure on the arms/shoulders.

or possibly bars too low and you're straining your neck to look up?

sloppyschleckonds

Relax the shoulders, soften the elbows

NITR8s

I had pain in the shoulder area and tried everything to no avail. Eventually booked in with a sports physio who advised I had some scar tissue in the area that has never healed. After some deep tissue massage and some home exercises to do it is now 10 times better. Its not perfect but the difference is i dont feel cripled after 2 hours in the saddle.

I would say see a specialist.

thegreatdivide

SloppySchleckonds wrote:

Relax the shoulders, soften the elbows

Deffo the easiest thing to try first.

MattyDeez

Tried the relaxing bit and softening elbows. I'll keep on trying it though.

My fit is fine, i went for a bike fit, plus i know him and been chatting about it.

Last november, i had to go see a sports therapist because of the same area but lower down (same muscle group) it was like a trapped muscle, hurt when breathing in and every other movement. It felt bloody good relieving it though.

I wonder if it's just the same condition further up a bit getting aggravated on the bike.

I've read the PDF file about the "turtle syndrome" I searched online first and spotted that thats why i've been trying relaxing more on the bike, because i normally nettle down into the bike and ride hard. Its time to relax a bit!

lef

yours bar could be too low for your flexibility so you're craning your neck to look forward.

MattyDeez

They are the top of the spacers and maxed out. Cant go any higher!

mike101

I also get this. I find using a Foam Roller after long rides helps. I've also found that now I've been riding 5 times a week for 12 months its a lot better than it was.

peddlingmadness

Hi M8

Had the same problem back in 2006 when I was putting in some extra effort for the LEJOG, the best advice I can give you is this.. Don't get stressed out about it as it will make the condition worse. Its been said a few times but, relax. I was in pain for about three days into the ride and things eased up when it started to rain heavily and it continued all day. The thing I learned when I look back was that the pain was more self induced as the day it started to rain my mind was on other things, ie the rain! this continued for 3 days and even though I was wet through I no longer suffered because I wasn't holding myself tight.. Enjoy Lejog because the hardest thing about it is getting to the start line. Once your there its just a holiday.. Oh yeah Cornwall can be a bit of a Bi^CH and avoid the ring road around Telford but, we can save that stuff for another Thread.. Best of Luck

MattyDeez

Yeah, i think its just down to my riding style as i've said before. I seem to tense up, i have to relax more!

pride4ever

MattyDeez wrote:

Hopefully someone can offer some advice on who to see and what to do.

I have LEJOG to do in 5 weeks time and its bugging me, i dont think its my bike fit. I've had bike fits, changed a few things - only things thats hurting is where the circle is on the the back. Or near enough.

Happens after around 25 miles probably sooner.

I've put it down to my riding style, i seem to bunch up, i try relaxing on the bike but i seem to end up in a "turtle" position. Searching the internet reveals no real answer apart from trying to not ride in that position, but i tried it and it came back.

It doesn't hurt whilst not on the bike.




If you think im being a bit vague then just ask away. Im sure i've put enough info down!

How much of a stretching regime do you have? Non Pro,s often have little to no stretching regimine's in place. I stretch for 10 minutes everyday whether I'm going out on the bike or not. I do a 5 minute foam rolling session everyday too on any muscle/group that's even slightly bothering me (usually my right leg iliotibial band). For 15 mins a day you can very quickly cure yourself of bike related aches and pains. If you haven't already started start now.
The reason you are tense on the bike is because your muscles are tight, rolling and stretching will cure that.

sloppyschleckonds

May be alternate your position on the bike every 15 minutes, drops, hoods etc.

MattyDeez

I alternate my positions now, never really used too.

I never stretch.

sunburntknees

I can't see the OP's pic but I assume the pain is at the base of the neck. This can be caused by an ill-fitting helmet or glasses. If your helmet is too far forward, it could be causing you to tilt your head up further that you would normally. Similarly, if the top of your glasses frame is obscuring your view it will cause you to tilt your head up to compensate. This is also why you shouldn't use a peaked helmet on a road bike.

pilot_pete

Again, I can't see the picture either, but it may be worth a visit to a chiropractic. Mine works wonders! I have a long term issue with a tilted pelvis which leads to pain in three parts of my back from neck to base. He manipulates and frees up the out of alignment points along my spine. Quite often the pain is a referred pain, i.e. pain caused by pressure on the nerve from another position away from where it manifests itself.

Well worth the initial consultation fee to find any underlying problem....

PP

samsbike

I have the same problem except after about 15 miles of riding. I have started stretching more and raised the bars by getting a high rise stem. Its not great but I am waiting to see if it improves after a couple of months.

It maybe a good idea to see a chiro and get some back massage/ acupuncture before your trip to see if it helps ease the pain.

I also do an ice pack if it hurts a lot.

MattyDeez

Its coming from the Trapezius, found that bit out from the guy im speaking to about the bike fit.

Out on a 100 mile ride tomorrow so, will see whats what.

Thanks for all the comments guys, good to see im not the only one!

carthorse73

I suffer with a pro-lapsed disc at the base of my neck which doesn't tend to bother me to much on rides up to about 50miles, but often I'm in agony the next day.
After fiddling with my bike setup and only making it worse over the last year I'm off for a professional fit with Adrian Timmis at Cadence Sport next Saturday which I'm really hoping will help.

foggymike

I put up with neck pain on longer rides for many years and thought it was something muscular as mostly suggested here. I eventually gave up after trying different positions etc had little effect and went to the docs. After various pills and physio manipulations I had an MRI scan which revealed I've severely degenerated discs in my neck (just a genetic frailty apparently) giving me neck more like "someone who has made it to 85 and had a hard life" when I'm less than half that. Some steroid injections into the spine helped loosen things up a bit and daily excercises keep me going but it will always hurt and limit my motion. I had to pack in track riding as I couldn't check over my shoulder properly and it was getting a bit dangerous Anyway, it's worth being careful and it it persists see your doctor as the cause may not be what you think. I wish I'd got some proper medical help and advice earlier.

MattyDeez

Managed to not get pain in that bit today, however - pain in my rear back, been in the drops too much. Possibly down to position and not flexible enough!

gmacz

I have this problem as well, i can feel myself all tensed up and not relaxing even on a great run with no traffic for miles.
Enjoying the run and going with the flow of the bike and not a care in the world, i am naturally tense and tight on the bike.
Only way to stop it is to concentrate fully on being loose and then you do not enjoy the bike ride as much.
Catch 22 situation, i just ride the bike now and suffer the pain and enjoy the run.
Not a lot you can do if you naturally tense up.