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Sore shoulder from road biking

marlt
marlt Posts: 27 Member
edited November 2024 in Social Groups
New to the group and looking for some advice. I got my first road bike last year (Giant Defy). I road it all last season generally shorter rides not usually more than 20 miles at a time. This year I've upped my mileage doing some longer rides up to 50 miles and I'm having shoulder pain. It doesn't usually hurt until about 25 - 30 miles into my ride. Its more my right shoulder kinda on the shoulder blade near the middle of my upper back. I don't have aero bars on my bike and I try to mix up my hand position. So I'm on my drops for a while then up on the hoods. I try to move and stretch my arms and my neck every 5 miles or so. I did have my bike professionally fitted when I bought it. Is this just my body getting used to the higher mileage or is this something anyone else has dealt with? Any suggestions would be helpful. Thanks in advance.

Replies

  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    Unless you have had an injury it may just be tension. It happens to me sometimes bicycling and sometimes motorcycling.
  • chivalryder
    chivalryder Posts: 4,391 Member
    This is a good read for any cyclist:

    http://www.body2bike.com/articles/shoulderpain.pdf
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
    If I'm on longer rides, I have to remind myself to relax my shoulders or I get pains.
  • faugsu
    faugsu Posts: 330 Member
    My rotator cuff surgery eliminated pains from my back. I was told the surgery would do that but was skeptical. I used to have rest my right arm on the bars after 60-90 minutes, but no longer! Good luck!
  • marlt
    marlt Posts: 27 Member
    Thanks for the feedback. I've got a long ride planned tomorrow so I'll try to relax a bit more and see how it works.
  • kcjchang
    kcjchang Posts: 709 Member
    You body is probably still adopting to the contortion. If the fitting is "professional" than it may be that your core is too weak and you are relaying too much on your shoulder. Start doing some pushups to buildup your upper body strength and work on the core. Also try to keeping your back straight while riding. If it's cause by bad roads, try adding more padding on the bars and loosen the grips. Go back and check with the fitter (and hopefully get reevaluated for free or reduced cost). The fit may be to aggressive for you. Also, do not expect that "fit" to stay with you for life.

    If your fit didn't start with a conversation on your experience, aspiration, and testing of your flexibility before plugging in the number, find a real fitter. You probably got the basic LBS fit to sell the bike. Nothing wrong with that limited fitting but it's not going be just right for long rides without fiddling around with. A good fitter will take into account of the rider's experience to generate the fit range and do followup consultation to dial it in as needed. I'm on mile 2,332 and five months in on my new bike and still making adjustments. I'll probably get a fit done next month to catch the minutia that only a third eye can find. Don't follow my example, I raced and wrenched in my youth so I'm smarter than you average bear (but not by much). I had a starting point but the fiddling was necessary since I don't have the same physique anymore.
  • allaboutthecake
    allaboutthecake Posts: 1,535 Member
    That muscle is part of your trapezoids. Ditto what others have said and incorporate traps/rhomboids stretching/work to loosen up & strengthen. (Make sense?) I feel your pain.
  • Archon2
    Archon2 Posts: 462 Member
    Just_Ceci wrote: »
    If I'm on longer rides, I have to remind myself to relax my shoulders or I get pains.
    Same thing here for me. I also tend to tense up when pushing hard up hills so I am always reminding myself to relax and don't shrug up the shoulders, keep upper body stable, elbows slightly bent. I think TheBigYin mentioned Souplesse in a thread some months ago here and after I Googled some images of riders associated with the term really helped me improve my bad posture on the bike!
  • marlt
    marlt Posts: 27 Member
    All great advice folks thanks! I did 55 miles on Saturday and things were much better. I made sure to sit up lots and stretch my arms while riding. I paid attention to my position and as others mentioned I tend to shrug my shoulders up to my ears when I'm working hard. Just being concious of it helped a lot. I have an appointment with my fitter next week so I'll see if he thinks I need to adjust anything. This past long ride felt great till about mile 45 or so then it seemed to be more my upper arms not my shoulders that were sore. I think strengthening my core is a good suggestion as well. I'll keep working on staying relaxed when riding.
  • allaboutthecake
    allaboutthecake Posts: 1,535 Member
    That's great to here! It seriously makes all the difference in the world, huh. I have a tendency to shrug when going up hills or lots headwind, which it seems like its always windy. Think too about putting all the power in your legs and you'll feel your glutes tighten up, too, while you're hammering away.
  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    I find it beneficial to get in the habit of standing on climbs. Not only is it faster but it forces you to adjust your position every time. It also relieves pressure and helps blood flow for the butt.
  • Archon2
    Archon2 Posts: 462 Member
    beemerphile1 wrote: »
    I find it beneficial to get in the habit of standing on climbs. Not only is it faster but it forces you to adjust your position every time. It also relieves pressure and helps blood flow for the butt.
    I agree -- great point -- and I also work in some standing into every ride! It just feels good to stretch out and use a bunch of different muscles from time to time, and I also think it helps avoid numbness in many areas. And the power burst is also enjoyable, once you get used to doing it regularly. Comes in handy when you don't want to bother shifting down for small roller hills.

  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    Archon2 wrote: »
    beemerphile1 wrote: »
    I find it beneficial to get in the habit of standing on climbs. Not only is it faster but it forces you to adjust your position every time. It also relieves pressure and helps blood flow for the butt.
    I agree -- great point -- and I also work in some standing into every ride! It just feels good to stretch out and use a bunch of different muscles from time to time, and I also think it helps avoid numbness in many areas. And the power burst is also enjoyable, once you get used to doing it regularly. Comes in handy when you don't want to bother shifting down for small roller hills.

    It's also great for dropping wheel suckers! B)
  • allaboutthecake
    allaboutthecake Posts: 1,535 Member
    beemerphile1 wrote: »
    Archon2 wrote: »
    beemerphile1 wrote: »
    I find it beneficial to get in the habit of standing on climbs. Not only is it faster but it forces you to adjust your position every time. It also relieves pressure and helps blood flow for the butt.
    I agree -- great point -- and I also work in some standing into every ride! It just feels good to stretch out and use a bunch of different muscles from time to time, and I also think it helps avoid numbness in many areas. And the power burst is also enjoyable, once you get used to doing it regularly. Comes in handy when you don't want to bother shifting down for small roller hills.

    It's also great for dropping wheel suckers! B)

    ^^LOL Have been known to drop a wheel sucker myself, jaw drop the dude behind me, lol. (& ya, have a rear cam so yep pictures to prove it lol)

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