Shoulder/neck pain

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08-09-2009, 11:28 AM
Little Lyon

Shoulder/neck pain

I have been trying to start biking with my husband and have had to start and stop several times due to some health issues. Right now I have to take a break because of a shoulder impingement and frozen shoulder. I am looking forward to starting again, but am scared of the pain I get when I do bike.

I find that after a ride (7 - 11 miles for me), the back of my neck and shoulders hurt really bad. It takes me several days to recover before I can bike at all again. Is there something I should be considering with my form to stop this? I often wonder if my shoulders are too far forward or "hunched" when I ride, but I just don't know. Any help would be great. Once my shoulder heals up, I'd really like to try riding again.
08-09-2009, 12:10 PM
KnottedYet

First thing to consider is bike fit. No amount of posture correction can substitute for fit.

Second thing to consider is posture. No amount of bike fit can substitute for good posture.

Catch 22, eh? No, really, check the fit first. Then be very aware of how you sit on the bike. Chest should be pointing ahead, not down at the top tube of the bike. Elbows should be relaxed, not locked straight. Grip on the bars should be light and fairly soft, not a death grip with lots of weight behind it.

Talk to the PT who is working with you on the impingement and frozen shoulder. Have him/her assess your bike fit as it relates to your body. Most insurances cover fit assessment if it applies to a physical issue. The PT will give you some posture and core exercises and be able to help you with specific issues on the bike.

Remember, you only need about 90-100 degrees of glenohumeral flexion to ride, and riding in good posture strengthens the muscles that prevent impingement! Biking is good for what ails ya'!
08-09-2009, 12:35 PM
Little Lyon

Quote:

Originally Posted by KnottedYet

Talk to the PT who is working with you on the impingement and frozen shoulder. Have him/her assess your bike fit as it relates to your body.

She actually told me to get rid of my road bike :( I don't think I am going to do that, since I just got it a few months ago as a graduation present for myself.

I will try to pay more attention to my posture. I know that sometimes my little fingers go numb, so I probably am putting too much weight on my arms.

I used to have a hybrid, and after switching to my Giant Avail, I realized just how much of a full body exercise biking can be!
08-09-2009, 12:45 PM
KnottedYet

Quote:

Originally Posted by Little Lyon

She actually told me to get rid of my road bike :(

Has she been trained in bike fit? Did she see you on the bike on a stand? Does she have any idea of the myriad of ways to adjust a bike to make it fit, and ways to adjust the fit while dealing with frozen shoulder or posture cues for riding to avoid impingement? Just telling someone to get rid of their brand new road bike without a very specific reason (like, this frame is too big for you, go trade it in for the same road bike only smaller) shows a lack of training in my book.

Your issues are TEMPORARY, and I'm appalled that she'd tell you to get rid of your bike!

If you tell us the general area where you live, I'm sure there are several TE'ers who can jump in with suggestions for PTs who do bike fit or shops that do a good body-oriented bike fit.
08-09-2009, 01:12 PM
KathiCville

+1 here on getting on a professional bike fit. Worth the investment! I have had to cope with ongoing neck and shoulder problems from working at a computer, and have dealt with the type of pain you're talking about while riding. You'll be *amazed* at the difference that even very small tweaks can make to your riding comfort when you're in the hands of someone who knows what he/she is doing.

For example, your saddle position might be off---too high, too low, or tilted ever so slightly down in the front, causing you to slide forward and support yourself too much with your arms.

Or your reach might be wrong for you, a problem that often can be remedied (fairly) easily with the right stem length or a different handlebar. I just got a new bike a couple of months ago and my BF switched out the original stem for a significantly shorter one that doesn't require me to lean so far forward. Heaven compared to my last set-up!

Good luck, hang in there, and by all means don't give up your bike! :eek: As KnottedYet said, you'll get lots of support and advice here on TE on this subject!
08-09-2009, 01:15 PM
solobiker

Quote:

Originally Posted by KnottedYet

Has she been trained in bike fit? Did she see you on the bike on a stand? Does she have any idea of the myriad of ways to adjust a bike to make it fit, and ways to adjust the fit while dealing with frozen shoulder or posture cues for riding to avoid impingement? Just telling someone to get rid of their brand new road bike without a very specific reason (like, this frame is too big for you, go trade it in for the same road bike only smaller) shows a lack of training in my book.

Your issues are TEMPORARY, and I'm appalled that she'd tell you to get rid of your bike!

If you tell us the general area where you live, I'm sure there are several TE'ers who can jump in with suggestions for PTs who do bike fit or shops that do a good body-oriented bike fit.

I completely agree. There are so many ways to make adjustments on a bike to make it fit. As Knott said, you don't need full ROM (range of motion) in your shoulder to ride a bike. I would think your PT would want to see your bike to provide the best possible "customer service" to you. Where do you live? There is a PT that I know that runs a business out of her house and she focuses on bike fitting.
08-09-2009, 01:25 PM
Little Lyon

I am in Eastern Iowa. I assumed that the person helping me get my bike knew what he was talking about...said to go with the Avail because it had a longer frame. But I am happy to know that there can be some ways to fix it. I am in a low paying profession, but if I knew what I was saving up for, I'm sure I could scrimp on some things ;)

Thanks for the advice so far, and I'd love to hear any more input. I am not the greatest cyclist in the midwest, but I'd love to get back on and ride again pain free!
08-09-2009, 01:58 PM
bmccasland

Little Lyon - your LBS should be able to do a proper fit, and the folks working there probably know medical professionals - Orthopedic surgeons, PT, massage therapists that they've had good care from, and are used to working with cyclists/athletes. So while you're getting a proper fit, it will take time, wear your biking kit, ask them about who they've seen. Tell them your PT wants you to give up your bike, but you don't want to.

Good luck! And you can recover from the should impingement and ride again (I did). ;)
08-09-2009, 05:17 PM
KnottedYet

Quote:

Originally Posted by bmccasland

Little Lyon - your LBS should be able to do a proper fit, and the folks working there probably know medical professionals - Orthopedic surgeons, PT, massage therapists that they've had good care from, and are used to working with cyclists/athletes. So while you're getting a proper fit, it will take time, wear your biking kit, ask them about who they've seen.

YES! Ask your bike shop for PT recommendations!

If you can't afford a full bike fit at the shop (they can take an hour or two, and cost a couple hundred dollars) at least see if you can transfer to a PT who knows bikes and is covered by your insurance. The PT usually can't wrench the bike (liability insurance is crazy) and won't have parts handy for you to try like the shop would, but the PT can tell you what to ask for at the shop and most of all help you with your on-the-bike posture and any fit and safety suggestions while dealing with the frozen shoulder.

Do not give up your bike!

(BTW: I don't doubt your frame is the right size, shop staff are pretty good about sizing. Bike fitting is taking the right size bike and then doing all the fine-tuning and tweaking and subtle changing of parts to make the bike customized to you and your personal quirks and foibles.)