Newbie with Sore Shoulders

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!

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.

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

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.

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!:)

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.

Quote:

---

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.

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!

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.

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

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.

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!

Quote:

---

Originally Posted by 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).

---

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.

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.

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.