Help I can't get my shoulders to stop hurting

[annagrace]

Hi everyone, I to am a newbie, bought my bike last fall and just realy started getting serious this summer, in fact I just put my clipless pedals on this past weekend. My problem is that by left shoulder and left of my upper spine hurts like heck, it's like someone is sticking a hot poker in me and it burns like fire.

[Kano]

Since the clipless pedals, or did it start before?

Karen in Boise

[KnottedYet]

Sounds like you're protracting your left shoulder girdle.

I highly recommend going to a physical therapist and getting some postural exercises and stretches, and make sure the PT can see how you ride your bike (puts your bike on a stand and watches you ride). They can also do some massage and teach you how to massage yourself. (it really helps)

Nip this problem in the bud, and you'll be much happier!

[velogirl]

Without knowing more details, I'd say your bar is likely too wide and you probably ride with a very tense upper body (elbows and shoulders are not relaxed). You likely favor your left side which is why you only have pain on that side.

Want to tell us more?

[KnottedYet]

yup, what velogirl said.

[Eden]

I used to (and sometimes still do, but its rare now) get that, but on my right side.
Do see a PT - if you don't take care of it you may start feeling it off the bike too - especially if you use a mouse at work a lot - I got rid of my mouse and use a tablet now - much, much better.
Make sure your bike is not too long for you - over reaching will agravate it a lot.
Try to be sure to move your neck around when you are on the bike - the draw the alphabet with your nose trick works pretty well even if it looks a bit funny

[roshelleuop]

I agree with the other girls that it is that you are not fitting on your bike correctly, but want to suggest something else.

A simple thing that often times gets overlooked is some women have uneven legs (i.e. one leg is longer/short than the other). Make sure to check this becuase your LBS will most likely do your fitting to match as if you have equal legs and not suggest anything else, such as shoe inserts, etc. A friend of mine had the same exact problem and was able to solve it by riding with shoe inserts in her left shoe.

Also, make sure you are breathing correctly and are fully hydrated as that can often times give you those one sided shoulder pains.

Roshelle from Milwaukee
http://wisconsinbetties.blogspot.com/

[tulip]

My legs are slightly different lengths. I didn't know, but the woman who did my bike fit told me so. Also, if your top tube is too long, you may be stretching your arms and locking your elbows. Even if your top tube is fine, you may still be locking your elbows.

Posture is just as important on the bike as off. Also, strengthening the core muscles will allow you to hold more weight with your core, and less on your arms and hands and shoulders.

[annagrace]

Since the clipless pedals, or did it start before?

Karen in Boise

It actually started before the clipless pedals, I'm rather on the short side I'm 5'0 I ride a Bianchi, I went to a bike shop to get fitted. It feels like ahot poker in my trapeize muscle, I've been working out at the gym to see if it helps, but to no avail. I beleive I might see a PT, thanks

[annagrace]

Without knowing more details, I'd say your bar is likely too wide and you probably ride with a very tense upper body (elbows and shoulders are not relaxed). You likely favor your left side which is why you only have pain on that side.

Want to tell us more?

I think I have to agree with you, not so much about my bar, but that I keep a tense upper body and do tend to keep my elbows locked and not bent. Thanks, I'm going for a long ride tomorrow and I'll try to relax more, my husband is coming with me, our kids are at the beach with grandparents.

[BleeckerSt_Girl]

My only suggestions would be:
Relax your shoulders down and do not lock your elbows straight or put lots of weight on your hands (which then push back on your shoulders). Think of your whole body as a fluid bending snake, and distribute the weight between your feet, saddle and hands. Feel how your spine flexes like a shock absorber in the middle. Try to keep from putting all your weight on your hands or on your butt.
If your elbows are locked straight and you are lazily heaping your torso weight onto your hands, then every time you hit bumps all that jarring is going to transfer directly to your shoulders. If you keep your elbows slightly bent (to absorb shocks) and keep your shoulders down and relaxed, then those bumps will be absorbed by the entire length of your arms and spine all the way to your legs as well. Adios jarring! Make your whole body into one long flexible spring.