Why Do My Shoulders Hurt When Cycling?

Introduction

Cycling is a popular form of exercise that offers numerous health benefits, but it can also lead to discomfort in various parts of the body, including the shoulders. The constant stress and strain on the shoulders can result in aches and pain, which can diminish the enjoyment of the activity. In this article, we will explore the reasons behind shoulder pain during cycling and provide solutions to alleviate it.

Understanding the Cause of Shoulder Pain When Cycling

The shoulders can hurt when cycling due to improper posture, incorrect bike fit, and repetitive strain. They are locked in a fixed position for extended periods, often maintaining the same angle and tension. This can lead to stiffness and pain, especially in the muscles and joints.

Fixed Position: Keeping the shoulders in one position can cause strain and fatigue. This is why some seasoned cyclists find that holding onto the handlebars with one or no hands can provide relief.Incorrect Bike Fit: A bike that is not properly adjusted for your body can cause undue stress on your shoulders and other parts of your body, leading to pain and discomfort.Repetitive Strain: Repetitive motion during cycling can lead to muscle fatigue and inflammation, contributing to shoulder pain.

Solutions to Alleviate Shoulder Pain While Cycling

1. Get a Professional Bike Fitting
Getting a professional bike fitting is crucial to reducing shoulder pain and ensuring a comfortable and ergonomic riding position. A professional fitter will measure angles and distances and make adjustments to your bike, including saddle height, handlebar position, and seat angle, to ensure optimal posture and alignment.

2. Proper Body Positioning
To maintain a good riding posture, you should keep your shoulders level and relaxed, with your arms slightly bent and hands gripping the handlebars gently. Avoid allowing your back to arch or hunch over the handlebars, which increases shoulder strain.

3. Strengthening and Stretching Exercises
In addition to proper bike fit, regular shoulder strengthening and stretching exercises can help prevent and alleviate shoulder pain. These exercises should include:

Band Pull-Aparts: This exercise strengthens the rear deltoids, which help to stabilize your shoulders and prevent rounded shoulders. Grip a resistance band with both hands and pull it apart, squeezing your shoulder blades together.Band Dislocations: This exercise targets the fibrous bands connecting the bones and shoulder joints. Use the resistance band to perform dislocations, which can help improve shoulder mobility.Band Rows: This exercise works the upper back and shoulder muscles, improving overall strength and posture. Secure the band to a stable object and perform rowing motions, bringing the handle to your side.

Conclusion

Shoulder pain during cycling can be a sign of an incorrect bike fit or poor posture. By addressing these issues with the help of a professional bike fitter and performing regular shoulder exercises, you can significantly reduce the discomfort and enhance your cycling experience. Remember, maintaining a balanced and healthy posture is key to enjoying cycling without pain.