![]() If you run with poor posture or misalignment, it can put undue stress on your shoulders. We’ll look at that in greater depth later. It may be the case that the upper body is in need of some strength work to increase its load tolerance. Over a period of time, you can slowly increase your running volume/intensity, allowing the body adequate time to adapt. In the short term, reduce your training volume and see if the symptoms follow suit. If the body’s physical capabilities are outweighed by what you are demanding from it, pain or soreness can be expected. If you have recently ramped up your training volume or intensity, you may be falling foul of overuse symptoms.Īs mentioned earlier, running is a dynamic movement with the thoracic spine and shoulders involved as you run. ![]() Related: Lower Back Pain While Running: What Causes It and How to Fix It #2: Overuse Fists loosely clenched (pretend you are holding potato chips between your thumb and fingers, which you do not want to break!).Head over the neck, neck over the chest, chest over hips, hips over feet.Shoulders relaxed with your shoulder blades back and down. ![]() Here are a couple of pointers for your next run: Muscle tension is essential it’s what keeps us standing! However, holding excessive tension in our shoulders will eventually cause them to fatigue and tighten, leading to soreness. Pay particular attention to your body at the latter portion of a long run or during your hard efforts it is easy to inadvertently tense your upper body at these points. Include some shrugs and shoulder swings to get the trapezius and deltoids active and loose. It requires repetitively checking ourselves, and over time we will start to see changes.īefore you head out on your next run, make sure you warm up. Relaxing the upper body isn’t as easy as it sounds on paper. The muscles get used to a slight state of contraction and can remain tight when we run. Most of us work jobs that require us to sit for long hours, so it’s easy for our shoulders to creep up. Related: Here’s What Bad Running Form Looks Like: 9 Signs to Look For 4 Causes of Shoulder Pain when Running #1: Tension In The Upper Body Upper body locomotion is immense when running, with shoulder pain most often related to running form, good posture, and shoulder strength.Īs a general rule, try to avoid hunching, slumping, tensing, and swinging your arms across your body. There will be a crossover, but today we’re primarily focusing on shoulder pain that is caused by running. If your shoulder pain is consistent throughout the day, irrespective of whether you have gone for a run, the scope of possible causes is vast. Let’s go! Why Does My Shoulder Hurt When I Run?įirst of all, it is important to differentiate between shoulder pain which hurts when you run, and shoulder pain, which ONLY hurts when you run. ![]()
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