Neck/shoulder pain.

[AutumnBreez]

Hope this helps.
http://www.cptips.com/muspain.htm

[RoadRaven]

I read through this and I really wonder about not relaxing into the ride as several members have already suggested... if your bike fits, check how far back from the bars you are sitting, and how tightly you clench muscles...
Good luck

[Helen]

Yeah ... And if your name is Ana, you'll going to do a fine job too.

[CorsairMac]

I think its just you but you don't have to use the alphabet. You can, for example, use the letters of your name ... or something similar.

ROFL - my whole name is 21 letters long - it's Almost like doing the alphabet!

[fiestymama]

lots of responses! I'm going to try the alphabet thing on my next ride, probably tomorrow. If that doesn't help I really need to call my LBS as I am still having quite a bit of neck/shoulder pain. On the plus side, I did a 35 mile ride on Labor Day! My husband and I went togehter and I even towed our 2 kids in the Burley for 1/2 the ride, so I'm definitely getting stronger. I'm loving cycling - just need to get the pain taken care of.

[DirtDiva]

Well, my first and last name combined give me a whopping eight letters. If I add in my middle name it rockets up to seventeen. I think Corsair MacManyletters (that is your real name, right? ) wins.

[CorsairMac]

Well, my first and last name combined give me a whopping eight letters. If I add in my middle name it rockets up to seventeen. I think Corsair MacManyletters (that is your real name, right? ) wins.

well heck ya!! someone used my real name on here once......I read the post over several times before I realized it was ME they were talking to!! LOL

[Helen]

well heck ya!! someone used my real name on here once......I read the post over several times before I realized it was ME they were talking to!! LOL

ha ha ha ... LOL ... that's really funny ... So girls, if you have a short name go see a doctor and ignore this method ...

[mtbdarby]

Great suggestions on this! One thing I haven't read here as a possible cause is your spine. I was having an aweful time with neck pain and realized it was coming from my neck - I have no curve in my neck! I knew that but it never caused me problems until I started biking. Besides holding up my melon, I had the weight of the helmut and glasses too. Now I'm doing simple exercises to put the curve back into my neck so it shouldn't be a problem next summer. And I have a hybrid bike so I sit up a little taller. I couldn't imagine how my neck would feel if my bars were below my seat level.

I also started doing pilates again too to strengthen my core. Every little bit helps and I feel like biking has made me so much more aware of my body and my posture.

[notsportygirl]

Hey, I have the same problem with my neck. I went to a chiropractor for awhile, and I don't think it did anything at all. I feel fine most of the time, but any strain, stress, or trauma and I start having problems. One chiropractor wanted me to buy this really expensive traction machine. What kind of simple exercises are you doing? My first really long ride has put me in a world of pain. I'd hate it if my neck issues kept me from riding...

[SnappyPix]

A few months back I was getting chronic neck pain, waking up every morning with a cricked neck. Ouch.
It got so bad that I went to see a physio and had a few sessions. Basically mine stemmed from really poor posture, poor core stability, shoulder droop, forward lean - the lot.
After a few massage sessions (oh my, how I hated those! ) and some exercises from the physio, it's all but cleared up.
She confirmed that riding on a road bike was only exacerbating the problem more.
I've learned to really pull my shoulders back, tighten my abs and pull back my head so it's all in line. I've also found that bringing in my abs more is making things 100% better.
Everyone bangs on about core stability, but it really is the key - you learn to use your abs to do things that you previously used your neck and shoulders to do. When standing up, for instance - don't lift up from your shoulders and neck - use your legs and glutes and abs to get you from the sitting position. Sounds obvious - but have a go at doing it naturally, which muscles do you honestly recruit to stand from a sitting position? It should never be your neck/shoulders, they're just along for the ride! Full marks to those who do it correctly btw!
Here's a link to a great website I found, which includes some simple exercises:
http://www.drbookspan.com/NeckPainArticle.html

Hope this helps - sorry, I rambled!

[SnappyPix]

Forgot to mention - I do the double chin exercise on the website, which was the one the physio prescribed.
It's REALLY unattractive (don't ever do it in front of a mirror, I discovered I could make it to about 7 chins! ), but it's very effective. I was told to imagine that my head is a drawer, and i'm sliding it slowly backwards, back into the dresser. Keep everything in line - shoulders back, abs tight, head upright - the only thing moving is your neck slowly going backwards.

I'll shut up now!

[notsportygirl]

So, what about treating injuries? My neck is all messed up from my ride last Sunday, and I'm really confused about the whole heat/ice controversy. I know you're supposed to ice it right after the injury, but I didn't even feel any stiffness until two days after the ride...and it progressively got worse. I think I started noticing it Tuesday morning. By Tuesday evening, I had a hard time turning my head. Now, a good four days after the event, what should I be doing to try to heal it quickly? I've been doing heat, because that's what my acupuncturist recommended, but I've definitely learned through experience to question all medical advice, because it seems like few medical practitioners agree on anything. Would alternating work this late in the game? Any ideas? I was hoping to be better by Sunday, but am gradually losing hope. I can't exactly ride if I can't turn my head to check for traffic...

[mtbdarby]

NotSporty,
Sorry to hear about the injury. I usually find ice more beneficial than heat, because I swell and bruise so easily. Since it's been this long, do what feels best. I'd also take Aleve on a regular basis (2 tabs twice a day) for a few days to see if that helps.

The first chiro I went to was a quack. I found one that told me if I was diligent with my excersices, I could put the curve back in my neck by the end of the year. I had to buy a $10 foam pillow that is about 6 inches in diameter with grooves that run the length of it (not sure how to describe it). I have to lay with that under my neck for 15 minutes a day, then lay my head on my pillow with this pillow just below it for 45 minutes a day. At first it hurt my neck to lay with that pillow under my neck. It felt like I was hyperextending my neck! After about 4 days it got comfortable and now it actually feels good. I've had 4 adjustments in the past month and he says he can see a difference already and my daily headaches are gone! I'll see if I can last 2 weeks before another adjustment and play them by ear, but I'll keep doing my exercises. Good luck with your neck issues!

[RoadRaven]

Usual rule is ice initially to stop the internal bleeding and therefore reduce internal damage and swelling.
Next day use heat packs

I swear by arnica - cream, massage oil, drops to drink, pillules to chew... made from extracts from the arnica plant it is the best thing I know to reduce internal and/or external bruising. Only rule with it is do not put the cream or oil onto open skin (grazes/cuts)

Wishing you the best with the healing...