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.

[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?

[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.

[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!

[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.

[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.