Shoulder pain - Advice and help please 🙏

daviescgwen

Hi been cycling on the roads now for 4 years but over the last two years I’ve been getting pain in my shoulders.
According to physio this is an immobile upper thoracic spine and rounded shoulders.
I’ve been doing stretching (off and on admittedly) for a few months and little has changed.
I’m not sure if my road bars are the issue. Currently using 42cm and it feels like I’m putting a lot of weight on the ball and socket joint. I also get pain between my shoulder blades on a longer ride of 3-4 hours or more.
Any suggestions or anyone experiencing the same issue?
I know a bike fit is needed but with the world as it is at present this is not likely to be available any time soon.
Thanks

kingstonian

You’re right- it is really only a bike fit that will get to the bottom of the problem. It may well be frustrating to wait but trying to make adjustments based on what people who have never seen you on a bike suggest is a recipe for disaster.

webboo

Could your physio not look at your position on the bike and advise.

First.Aspect

Do you do.anything.other than cycling?

daviescgwen

Thanks for the replies. The issue at present is I can’t book either as at present these services are not available.

cruff

Stem length/stack height could be an issue, and would be where I'd start, but if you've already been diagnosed with a specific condition, get a bike fit from someone who understands the body properly (ie: not just someone in a bike shop with a retul, but a medically-minded professional), explain your diagnosis to them and see what he/she says

First.Aspect

I'd look at underlying physical issues first, tbh. Cycling is not good for the back and doesn't particularly strengthen your core.

You could do the usual things like flipping your stem, getting a shorter one etc and see if that helps. Then dial in from there when you can.

But too many road cyclists I see are noodles from the waist up. (Ignore me if this doesn't apply to you).

d00d4h

First.Aspect said:

But too many road cyclists I see are noodles from the waist up. (Ignore me if this doesn't apply to you).

Some of us are noodles from the waist down as well.

daviescgwen

I’m definitely not a noodle from waist up but probably need to strengthen and improve flexibility of upper back.
Used to play Rugby many many years ago then became a desk bound teacher. So have left the upper arms biceps triceps go. This is as a few of you have mentioned likely to be part of the issue.

Im in South Wales does anyone know of a physio in Wales or Bristol area that does bike fitting.
All my local bike fitters are essentially bike shop mechanics doing two jobs. Could really do with someone looking at the specific issue.
Id be prepared to travel to find good advice at this stage.
Thanks

acuna_read

For Bar width try and measure across from your acromion process L > R. If you feel on your shoulder there will be a bony prominence (follow your collar bone along if you struggle to find it). The distance between the two should give you a measurement of your handlebar width, although this can be affected by other variables so just a guide.

As with everything in cycling there are various standards but both of these are reputable organisations to find a bike fitter through. https://blog.bikefit.com/find-a-bikefit-pro/ or https://ibfi-certification.com/find-a-fitter/. Lots of these bike fitters are adjusting their services and doing online consultations.

As an aside I am not affiliated with any of these institutions nor am I a bike fitter so please do your own research. I hope it gets resolved.

Just out of personal interest did the physio give you any strengthening exercises to do?

daviescgwen

Thanks for the reply those search engines have got a few options I can look at within travelling distance.
The physio suggested I use a foam roller to improve flexibility in upper thoracic spine.
He also suggested resistance bands and three exercises to try and stop any impingement.
The issue I think as I spend around 12hours a week riding may be my bike fit is forcing me to curve my back and also I sometimes feel as if my arms are forced wider than my shoulders when I’m on the hoods.

acuna_read

I'm very reticent about giving advice over the internet but as a rule strengthening is definitely the way forward, that's what a lot of research leads towards with musculoskeletal issues.

Definitely follow the advice of a physio who has seen you regarding the injury but I'd also look at doing some strengthening off the bike long term, a book such as Phil Burts 'Strength & Conditioning for Cyclists'. Definitely would advise a bike fit, before choosing them ask them if they are qualified to give you exercises around your issues as well, which is where a physiotherapist qualified bikefitter may be at an advantage, although not necessarily.

sam_h_1984

what's the width of your shoulders?

I found that my carbon bike had the perfect bars, but my training bike had bars that i'd never paid any attention to at all, but after taking them both to a bike fit (which I appreciate you can't do) I was told the bars were too narrow, quick swap out and my shoulder pain went away.

If it were me, I'd call somewhere that offers a bike fit, give them a promise that you'll come in for one as soon as you're allowed to but in the mean time could they give you a couple of measurements to go by.

The trouble is, it could be the width of the bars, could be the crank length putting you in an odd position causing you to put more weight in places that you shouldn't.

do you have anyway to record yourself on a trainer? you could then send that to a bike fit place for them to assess your riding position.

But yes as above, physio knows best. But I wouldn't rush out to buy new bars or anything as it could be tiny adjustments all round will fix the problem