neck/shoulder pain

[bullhorn]

Any advice for a girl with pain right between her shoulder blades when she rides? I've got a visor on my helmet which I'm considering taking off, though it only extends about an inch if that. I'm pretty certain my bike has been fit properly based on my height, but I've still got this nagging pain in my traps. It's not as bad in the woods as it is on flat bike paths and I don't know if it's just getting back on the bike or what. Cheers for any help!

[Fuji Girl]

Definitely take your visor off - even half an inch can make a big difference. Also, get fitted! Your riding style cannot be assessed online, unfortunately, and it may be that your handlebars are too wide or too far from you. Maybe you need different bars, or a different stem.

[KnottedYet]

Sounds like you've got a forward shoulder kind of thing going on. Get the bike fit, or otherwise make sure your bike is adjusted right first and foremost. Too long a reach can make you slide your shoulder girdles forward and up. Play with the helmet visor if you think it's making you tilt your head up too far (that would strain the muscles in your neck and shoulders).

I'm thinking your mid scap pain sounds more postural than mechanical. Basically, it's like slouching on the bike (on those flat trails you describe) rather than being in good active posture (in the woods you describe).

Try riding on one of your flat bike trails while concentrating on keeping your back neutral and holding your shoulderblades pulled down and back. (like you're trying to drag your shoulderblades to the hooks of your bra) Or imagine you are Dolly Parton/Mae West and concentrate on keeping "the girls" up and your neck long and elegant. The muscle you're trying to kick in is the lower trapezius.

If changing the muscle force balance from upper trap/levator scapulae to lower trap helps, then work on that until it becomes a habit. If it helps but you can't maintain it, or it doesn't help at all, I'd recommend going to a sports PT who works with bikers and does bike fits.

And if you need to give those grumpy muscles some love, try the tennis ball trick. Put a tennis ball in a sock. Dangle it over your shoulder so the ball is over a tingly-burning-grumpy bit. Back into a wall so the tennis ball is between you and the wall. You can squirm around like a bear scratching his back on a tree, or just lean on the ball to put pressure on the spot. Much easier than trying to reach it with your arms!

[Kathi]

It could also be that your handlebars are too low. Do you bend at the waist or at the hips? Is your back flat or is it rounded?

I had the same issues and when I had my handlebars raised I no longer bent at the waist and now ride with a nice flat back. Also, I can use a perfectly flat saddle instead of nose down.

[SadieKate]

Pain in that spot for me means a lack of conditioning. More riding and some upper body strengthening exercises.

[Kathi]

SadieKate,

I thought that also, so I went to the gym and worked out like crazy. My ortho said he'd never seen my shoulders so strong.

My pain was more apparent on long rides, especially when I rode back to back days.

After my handlebars were raised I did not experience the pain again no matter how long, far or how many days in a row I rode.

When my new mtn bike was fitted my handlebars were raised with spacers and I did not experience the pain. I rode it on several 30 mile rides on the Katy Trail in Missouri. When I'd go back to the road bike the fit issues were really apparent. That's why I went to a Serotta fitter and had a refit done. The LBS that I bought the bike from did not spot the problem, I have short arms and need my handlebars higher for adequate reach.

BTW, my frame size was right on.

[maillotpois]

What about core strength work? Lots of riders who lack sufficient core strength put too much weight on their arms, causing neck/shoulder pain. You shoud be able to support your upper body on thebike with your core, not your arms.

Are your elbows flexed when you ride, acting like little shock absorbers, or are they straight, transferring every bump and twitch directly to your neck and shoulders?

[ktbikes]

Since this winter I have been doing a lot of core-specific training, and I've noticed a big difference in my comfort on and off the bike. I really like Graeme Street's cyclo-core DVD, which is specifically designed for bikers, and has several different workouts on it, including abs, back strengthening, stretch/flexibility, and several circuits using bodyweight resistance and weights. I think I am also starting a mini six pack, but maybe I'm just dreaming. Something pilates-style would probably do the same thing for you, but pilates is not my specialty...
The cyclo-core website: http://cyclo-core.com/

[madisongrrl]

In addition to what everyone else suggested, how is your handlebar width? How many miles do you have on this bike for 2006? Tire pressure?

[RoadRaven]

I wonder about the type of riding BullHorn is doing... she talks about the woods and bike paths - so she's an off-roader?

I get this pain after a TT... my handle bars are low and I stay in one position for the 35 mins or so...

But my bike is the right set-up for me - its just the relentlessness of a TT...

BullHorn - can you let us know what type of riding triggers this in you?

[Dogmama]

Ditto the suggestion to keep your shoulders down. My physical therapist will tell you that we tend to let our shoulders creep up around our ears causing neck/shoulder pain. It can be subtle.

Do you stretch your neck on longer rides?

[Grog]

Pain in that spot for me means a lack of conditioning. More riding and some upper body strengthening exercises.

Everyone made great suggestions, but I agree most with SadieKate and maillotpois (core strengthening). When I stop riding for 2 months it takes me about 400 km to get my back and shoulders used to the bike again. I feel the pain in the shoulders but actually I think it's because of the back's lack of strength. Before I'd throw the fit out of wack, I'd try to ride it just a bit more, unless the pain is acute, in which case fit is definitely the issue.

I had a bike that was the right height but way too long when riding in France recently (I rented a bike and had no choice with regards to size). My shoulders hurt so badly when I had to stay on the hoods for a long time (descending a 40 km hill!!) that I had to stop to stretch. So length could be an issue. But especially if you've been off your road bike for a while, I'd consider

[Dogmama]

After my neck surgery, one of the places I felt pain was in my upper back/between the shoulder blades. I have no idea why - my surgeon warned me about it though.

Just FYI, if it doesn't resolve, you might get an x-ray of your neck.

<paranoid...mumbling in a corner...>