stiffness side of neck/shoulder when running

1969ned
1969ned Posts: 219
edited December 2024 in Fitness and Exercise
Hello all - Im starting to run again, but am getting stiffness down side of neck and shoulder, i know this is because I am tensing up when running and I am really trying to relax, any advice would help. Thanks

Replies

  • ATLMel
    ATLMel Posts: 392 Member
    I tend to tense my shoulders also. I have to remind myself every half mile or so to "be easy". Think about running tall and carry your arms at jsut greater than 90 degrees. (Note, all this varies a little based on your specific anatomy, but the principle is the same. Don't let form dominate all your running worries, just run easily and naturally.)

    I also try to think about holding a butterfly in my hands. Don't clench your fists and crush it, but don't let your hands flop and let it escape.

    You should also augment your running with good core/strength training. As you get fatigued, your form deteriorates. Having a strong support system, back and abs and hips, will delay and slow that deterioration.
  • timboom1
    timboom1 Posts: 762 Member
    Try to carry your arms nice a loose down between your waist level and your chest, not up high. Also, don't pump your arms as if your sprinting (unless you are.) Actively remind yourself every couple of minutes to relax and, similar to when your not running, occasionally shake out your arms, drop your shoulders torelease the tension you may have built up and slow down a bit so you can relax your breathing.
  • 1969ned
    1969ned Posts: 219
    Thank you both for your sound advice - i carry a hand thru water bottle when running and after reading your thoughts i think i am gripping it too hard, so will try to relax arms and hands more. Im finding running outside far better than i ever did on the treadmill. Thanks again :happy:
  • josiereside
    josiereside Posts: 720 Member
    I shaking out my arms throughout my running. I also personally would not carry a water bottle. Invest in a fuel/water belt. Depending on how long your are actually running, you don't necessarily need the water as long as you normally keep yourself hydrated. I don't take water with me unless running longer than 1 hour or extremely hot out.
  • montana_girl
    montana_girl Posts: 1,403 Member
    This is all great advice! I find myself tensing up while I run and have to remind myself to relax and when I get really tense I let my arms hang loosely at my sides for a few strides and roll my shoulders. That seems to help me relax and release some of the tension.
  • AnnaVegngal86
    AnnaVegngal86 Posts: 23
    Self care from a former massage therapy student:
    stand completely straight, no tension in your legs, (not stiff) gently use your opposite hand and place over medial neck muscles and completely flex downwards towards shoulder. hold the stretch until the pain alleviates, or lets go. do the opposite side the same way. if you have forward head posture this may be a reason for the pain, it happens to me too :( just take a rest and stretch, and continue. you can always see a doctor or a chiro too, for adjustments. hope this helps. you can do the stretch sitting though too, just be very careful, neck muscles are really easy to restrain. you can also do neck rolls, slowly in clockwise direction, not too fast.

    i don't know if this pic'll show up, but here's an example.
    http://www.becomehealthynow.com/images/exercise/neck_header.gif

    also, drink plenty of h20!
    Drinking plenty of water is always important with any muscle or soft tissue imbalance. Adequate hydration is important for restoring the normal sliding and gliding characteristics of connective tissue. Keep drinking lots and lots of water!
  • 1969ned
    1969ned Posts: 219
    fantastic - thank you all - brilliant advice. Ive got a water belt so will start using that as well rather than gripping the bottle to death! :mad: the stretching is excellent advice too, but its whilst i run that I have the problem not before or after - but thank you again :wink:
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