Newbie with Sore Shoulders

[Bootyscadoodle]

Hello Everybody!
I have been a lurker here for over a year now and have learned so much from all of your posts. Your experience and comments guided me through the purchase of my first road bike, a Specialized Dolce Elite, which I just love! You were right...it's all about the fit. After riding a few other bikes, I knew when I road this one the first time that this was it. Now after riding for a few weeks I notice that my shoulders, from the base of my neck and along the top and front along my collar bones, are really sore.
I had a fitting shortly after I bought the bike and asked if the handlebars might be a bit narrow, or if that was just something I needed to get used to. (I used to ride a hybrid with flat bars, years ago.) The fitter said the handlebars looked right when I was on the trainer. He looked and did some measurements.
Has anyone else had sore shoulders like this from riding? Is it a fit issue, or maybe a conditioning issue? I haven't ridden in years and am just getting back on a bike, and the road bike is a new set up for me. I'm also having a hard time getting my hands comfortable on the top bar. I feel like my hands are squished in just a bit too closely to get my wrists comfortable when I move from the brake hoods to the top bar.
Thanks for any advice on this one!

[teawoman]

Welcome!

I'm pretty new too, but here is my 2 cents: Are you increasing distance? I think you'll be able to tell over time whether it is about bike fit or conditioning. I have to say I have had a bit more trouble with shoulder pain this year than I seemed to last (and this is only my second year), but I had a long winter off the bike and it seems to be improving; that is, it sets in later and later as I increase my distance, which suggests to me that for me it's about conditioning and not fit.

[kat_h]

I get this too. I lean on my arms too much and lock my shoulders. I'm getting better though.

[Fujichants]

My shoulders hurt as well, and my BF, who has been riding for years, told me its a conditioning issue. Your body just has to get used to it I guess.

[cycle]

One thing that is pretty important is to make sure that you aren't locking out your arms or leaning on your hands too much. Sounds weird but you want your upper body to be kind of relaxed, not tensed or tight or locked out. Does that make sense?

It could also just be conditioning as others have said too, that is very possible as well. Good luck!:)

[bike4ever]

In addition to locking your bikes, are you hunching your shoulders? Look at your shadow as you ride. If you have a turtle back, flatten your back. This uses your stomach and lower back muscles more to hold proper form.

[sundial]

I'm also having a hard time getting my hands comfortable on the top bar. I feel like my hands are squished in just a bit too closely to get my wrists comfortable when I move from the brake hoods to the top bar.

Perhaps you need either a little wider handlebar or a different stem? I believe Specialized puts a 110 mm stems on most bikes and I've had to shorten mine to a 80 mm. Just brainstorming here.

[TahoeDirtGirl]

Hey there,

I'm the queen of poor posture. And if you got it, you'll find out pretty quick when you ride! That and tensing up- so the best thing is to have someone look at you or ride by storefronts where you can see yourself in a reflection.

Always try and keep everything in check too...sounds like you might have a forward chin (which I am constantly watching when I ride) so focus on tucking it back (think double chinning it) but not too far back.

I don't know if you weight train but lay off the chest exercises (bench press) and focus more on back (cable rows). I found this helped me alot- and another thing is to do some stretches for your shoulders- there is one where you do the door frame thing, but check online for some. I also found that the fit with my bike was off as well, when I went to a new bike shop after I came to the east coast, they actually did a couple of adjustments that helped out. Just my 4 cents!

[F8th637]

I could probably rival TahoeDirtGirl on the title of Queen of Poor Posture. I have this problem as well but have found that the more I ride the longer it takes for the pain to set in. So I know for a good portion of it is a conditioning issue. Make sure that you strengthen your core as well. I have a pathetically weak core and am working on that as well to help me become pain-free.

[Bootyscadoodle]

What a relief to know it's not a fit issue. Sounds like I have more conditioning to do, especially the core region. Thanks for all your comments and suggestions.:o

[MauiRockHopper]

I just got serious about biking but I only own a Specialized RockHopper mtb. Yesterday I rented a Dolce and it was the 1st time I used a road bike. The handlebars were not comfortable to me and I'm not sure if it's because of my inexperience. The upper "knobs" are shaped funny so that they dig into the webbing between your thumb and pointer finger. I could not find a comfortable place to put my hands except the down bars. Resting them on top on the flat part made my shoulders hurt, it felt too narrow (my shoulders are 16" wide).

I liked the bike except for the handlebars and shifting set up. However, I think the shifting will be similar on most road bikes. I am gonna ride a lot of bikes before I buy my 1st road bike (under $1000).

After reading many forum posts, it seems many brands have better components for less money than Specialized. Besides the handlebars, I liked the bike and fit (51"). I am 5'3 with short legs and long torso.

[BleeckerSt_Girl]

My new bike is about 4 months old and after longer rides I am getting sore shoulders. But it's not a joint/bone issue- it's my shoulder muscles. There is no 'pain'- just working the muscles more than on my old bike.
I can see that my shoulder muscles on either side of my neck are getting bigger each month. For me, the shoulder soreness is just the same as when I do a lot of climbing on rides and my leg muscles are sore the next day or two....so it's actually a good thing!

[Flur]

I just got serious about biking but I only own a Specialized RockHopper mtb. Yesterday I rented a Dolce and it was the 1st time I used a road bike. The handlebars were not comfortable to me and I'm not sure if it's because of my inexperience. The upper "knobs" are shaped funny so that they dig into the webbing between your thumb and pointer finger. I could not find a comfortable place to put my hands except the down bars. Resting them on top on the flat part made my shoulders hurt, it felt too narrow (my shoulders are 16" wide).

I liked the bike except for the handlebars and shifting set up. However, I think the shifting will be similar on most road bikes. I am gonna ride a lot of bikes before I buy my 1st road bike (under $1000).

You are correct, the brake/shifters that are on the Dolce are Shimano and are on most road bikes sold today. However, you do have options. You should try a bike that has Campagnolo components, and one that has SRAM components, as the brifters are shaped differently and may be more comfortable for you. You could also try bikes with bar-end shifters. As components can be swapped out, once you find the right frame fit you could possibly change up the brake/shifter set up if it comes with Shimano brifters. NOTE: depending on what you like and what's on the bike this can be affordable (changing to bar-ends) or really expensive (building up a frame entirely with higher-end Campy). Talk to your LBS and ask about your options.

[aicabsolut]

I was sore when I was pretty new to riding too. It turned out that I needed MORE reach. I was too cramped so I was hunching my shoulders up too much to try to make more room, I guess. I kept on my fairly long stock stem (110mm), and dropped the stem angle down a LOT to get more saddle to bar drop.

I felt like the handling of the bike improved 100%, and I was so much more comfortable.

[wellness4you]

bootyscadoodle I agree with most of the response I think it probley in conditions. I have been rideing bikes all of my lift and I have had this problem
but it was when I got the bike with the hankle bars narrow and I had to bend over during a long bike ride. Maybe letting the shoulder get well and start over you have all of your life.
I went to your profile looking for what age your are and it not listed.
I still ride bikes and I am 71 years of age.

[sundial]

Has anyone else had sore shoulders like this from riding? Is it a fit issue, or maybe a conditioning issue?

Maybe a little of both. My first thought was to maybe go with a shorter stem. This will bring the handlebars in some and put you in a more upright position with less pressure on your shoulders and neck. I think Specialized generally outfits their bikes with a 100 mm stem. I have an 80 mm on mine, but I also ride a unisex bike, Specialized Roubaix.

My next thought was maybe you might want a wider handlebar. You described your hands feeling a little squished. If you have broad shoulders, you might want to swap it out for a wider handlebar or one with ergo drops, like Salsa Short and Shallow.

I think it takes about 3 months to get fully acclimated to riding and for the body to develop the flexibility for the riding position. So hang in there. :)

[BarbaraAlys]

I think you need to go back for another fitting. I know that my bike shop will make a couple of small adjustments as I get used to the bike, the first after the first 100 miles I did on it, then as I figure out what is a problem I can go back and they will look at it again. Fitting is an art, not a science, so you should not be afraid to say "this isn't working".

Barbara

[IGGY]

I think it should be called bike "tweaking" instead of bike fitting. It seems like something that should be done regularly, like oil changes. Because we change, the bike changes, etc.
Also, tension while riding does it to me. Also, sometimes I find myself with my head at a weird angle because of the sun/shade etc. and my shoulders hurt.
Finally, core, core, core. Google pilates and learn how to do hundreds. You can do that in 2 minutes in the morning. You can learn more core moves, but this one will work relatively quickly, and you can do it without going to the gym for instruction.
Posture is my sore point. I have curves in my spine...and I really have to contort into getting straighter.
good luck!

[vinbek]

I have been riding for years. some years I ride more and better than others. I am not in really good riding shape right now. I ride better in the fall and winter months because my kids are in school and I get to ride during the week. My neck and shoulders are hurting and getting stiff on rides longer than 30 miles. For me, it is conditioning. During the fall and winter months you should work on upper body weight training. Some light weights for the arms and strengthening like pilates helps. When you start riding alot in the spring and summer, you can cut back or stop it all together. New riders, particularly in a group, will ride stiff armed and have their shoulders in their ears. I always remind riders to smile when they ride. It is almost impossible to keep your shoulders up and tight when you are smiling! Try it. Relax your arms - they need to be bent at the elbows. Change your arm position on the bike when you get tired - from the bar drops to the handlebars, etc. When you ride, you should be working from the waist down. You should not be moving your upper body or pulling with your arms. Hope this helps!

[Ana]

Sounds weird but you want your upper body to be kind of relaxed, not tensed or tight or locked out. Does that make sense?


Hm. Still a bit unclear about what this means. Will someone please enlighten me? :p

[VeloVT]

Hm. Still a bit unclear about what this means. Will someone please enlighten me? :p

Stand up. Bend over about 90 degrees at the waist. Let your arms hang down, and your head hang down, and let gravity pull them down, but don't bend MORE than 90 degrees (use your stomach to keep you there).

That's about what you want to feel like most of the time on your bike, at least when you're cruising (you have to use more upper body when you're climbing, sprinting, pulling into the wind, etc).

So you are primarily keeping your body up with your stomach, not your arms. Try riding as low as you can in your drops, with your elbows bent 90 degrees. Notice how in that position, you can't use your upper body nearly as much to support you, you have to rely much more on your core. That's the feeling you want to aim for when you're chilling on the hoods too.

Except don't let your head hang down on the bike, of course :D.

I work vigilantly at this when I ride. Every couple of minutes I think "let your shoulders hang -- are your shoulders hanging?". Sometimes I will push my shoulders down as far as I can (and when I say down, I don't so much mean pushing in the opposite direction as my ears, I mean pushing my shoulder blades apart), and then relax and let them find a place. This helps for me...ymmv of course.

Alternatively, if letting your shoulders hang is hard to visualize, it may help to try visualizing letting your elbows hang between your shoulders and your hands, as if there is no weight on them at all (this is actually more or less how it feels when you are low in the drops with your elbows at a 90 deg angle, right? channel that feeling). When this works you really do perceive much less weight on your hands, and you end up with much less potential for shoulder/upper back/neck tightness. But if your core is jelly-like (as mine currently is), you may feel something unpleasant in your lower back. Situps/crunches will make a big difference pretty fast though.

[Kano]

Liza --

You sure nailed it when you said you work hard at keeping your shoulders and arms relaxed!

I'm amazed at how much time I spend noticing that my shoulders are tight, or my elbows or wrists, or all three -- and then fixing them! Granted, it's not constant, but it does need fairly regular attention. More in the early part of the season than toward the end, and more if I've been away from my bike for a while.

The original poster mentioned being used to riding a mountain bike, and that riding with her hands on the tops is uncomfortable. It WOULD feel narrow, since mountain bars are wider and flat, so the top kind of feels like the place to ride. I don't find myself using that part of the bars much -- do many road riders? They're pretty much my place of last resort, when I really need a break from everywhere else!

Karen in Boise

[aicabsolut]

I ride on the tops a lot when I'm just cruising along (and don't need to be right by the brakes or shifters).

[Ana]

Stand up. Bend over about 90 degrees at the waist. Let your arms hang down, and your head hang down, and let gravity pull them down, but don't bend MORE than 90 degrees (use your stomach to keep you there).

That's about what you want to feel like most of the time on your bike, at least when you're cruising (you have to use more upper body when you're climbing, sprinting, pulling into the wind, etc).

So you are primarily keeping your body up with your stomach, not your arms. Try riding as low as you can in your drops, with your elbows bent 90 degrees. Notice how in that position, you can't use your upper body nearly as much to support you, you have to rely much more on your core. That's the feeling you want to aim for when you're chilling on the hoods too.



Wonderful! Thank you so much for this.

I, too, am a failure at relaxing the shoulders...I find myself consumed by it and completely forget to enjoy my ride ;) :D I'm still working on the shoulders. Ideally, they are relaxed and pushed down?

Does anyone have any tricks to learn to keep their shoulders relaxed?

[PamNY]

Does anyone have any tricks to learn to keep their shoulders relaxed?

Yoga helped me learn what relaxation feels like. I just do yoga DVDs, not even classes, but I am able to use it in real life and it helps.

Pam

[rubysoho]

complete newb here just chiming in with something I haven't seen mentioned (sorry if I missed it in someone's post). I get sore between my shoulders and in the base of my neck because I lift my head to look in front of me. I don't know if it would continue on like your's does, but it is something to see if you are doing it. Once I realized what I was doing, I just changed it to lift my eyes to look ahead instead of my entire face. :) Magically the pain disappeared.

[Sgritn]

Thanks...I could not understand why my right side of neck was stiff for days after a ride.