why does my neck hurt when I run?

queenofpuppies

I am a long term fair weather runner. I always say I'm going to get into a routine but then I only run 4 or 5 times a month. I have been doing that for years. Now I am trying to do it for real again and run 5 days a week. I noticed that when I start to feel winded i get a pain in my right shoulder and neck. I don't get side pain, just the neck pain. What is that? Is it ok? Does it mean I should stop and stretch more or should I just power threw? I should add that I do get tension head aches and my neck gets tense when I am stressed.

Clarewho

You may be clenching your teeth whilst running? Or possibly it's just posture either during the run of generally. Is this a new thing since you upped the frequency?

hamlet1222

sounds like a muscle tension issue, you'll probably need to train yourself to run without tensing your neck, but really difficult to say without seeing you run. I'd suggest seeing a good physiotherapist.

sadiebrawl

I think maybe posture. Another thing to try and to tell yourself when running to relax. If your upper body is tense, it may cause pain.

mbaker566

concentrate on relaxing your neck muscles. I like to think about pressing down my shoulders.
it was so bad for a week, i could barely bend my neck

VeryKatie

This happens to me too! Shoulder mostly. In for the answers.

queenofpuppies

Clarewho wrote: »

You may be clenching your teeth whilst running? Or possibly it's just posture either during the run of generally. Is this a new thing since you upped the frequency?

It seems to be worse lately, and I have been trying to improve my posture in general with yoga but have never really paid much attention to my posture when I run. I mainly just focus on not letting my abs spill out

PeachyCarol

I'm a new runner and I've had some issues with tensing my upper body. I wonder if you're doing that? I have to consciously relax my shoulders and remember to hold them properly so my chest is up and they're down. When I remember to do all this? No neck pain. Otherwise? OUCH.

Cherimoose

queenofpuppies wrote: »

I noticed that when I start to feel winded i get a pain in my right shoulder and neck.

When we get winded, the scalene muscles in the neck raise the ribcage to let more air in. That can pinch nerves in the neck for some people.. especially those with poor posture. Two solutions for that.. have good posture while running.. and also do these 2 stretches a few times a day (not just when it hurts):

front of neck - https://youtube.com/watch?v=vLSjAjdT5ac
back of neck - https://youtube.com/watch?v=VWKA4RJA0cc
chest - https://youtube.com/watch?v=bO224K6mS2c

Hold each for 30 full seconds. If you have a Swiss ball, do this stretch too:
https://youtube.com/watch?v=rUrfdsJV2sY. Great stress-reliever.

Not to scare you, but doctors say that shoulder pain during exercise should be considered heart-related until proven otherwise. You can rule that out by bicycling at the same heart rate and see if you get pain.