Why does your shoulder hurt when running?
As an avid runner, I have experienced shoulder hurts when running or after running which I have found very painful. It is a common problem that arises for multiple reasons, ranging from poor technique to actual problem. In this article, we will look into why your shoulder hurts when running, measures to avoid it, and available treatment options.
Running is a weight-bearing physical activity that puts too much pressure on the whole body and light muscular joints including the shoulder. Although it sounds absurd that physical activities associated with legs would cause shoulder pain, the fact remains that different groups of muscles work while running, and any overuse or weakness in one part may lead to pain even in the shoulders.
When the causes of shoulder hurts when running are known some measures will be taken to help reduce the possibility of you suffering from this pain and therefore remain focused on running without any pain.
Common causes of shoulder hurts when running
shoulder hurts when running is a common complaint among runners and it can interrupt their running, which is quite unfortunate given the fact that it is common for anyone bearing the recommendation to run regularly. It is essential to know the extent of the common shoulder running-associated pain for effective management of such pain and any injury. Pain in the shoulder area can be due to many reasons including improper techniques, muscle stiffness, or even some medical conditions. If such causes are acknowledged, then the appropriate measures can be taken by the runners in terms of form and training. Suppose shoulder pain is properly dealt with at the onset of the problem. In that case, there is a gradual increase in the excitement of engaging in that particular sport or activity without interruptions. Here are ten reasons for shoulder hurts when running
Poor Running Form
Slouching is one of the provocating factors of shoulder hurts when running. This slumping can often happen when a person hunches their shoulders or swings their arms out in a bear-hugging manner. This results in additional stress being put on the muscles and if done over time will cause damage and discomfort. Thus, the constant unfortunate and incorrect disturbance of the body structure can be avoided completely. Bottling your arms and bobsledding your upper body may also operate to improve your running style and reduce pain similarly.
Tight Muscles
In a situation when one experiences tightness in the neck and upper back areas he or she may develop pain in the joints as well. When these straining muscles are in contraction, they exert force on the shoulders and hence cause pain while running. One can lessen the tension by stretching their muscles daily. If you regularly include stretches for the neck, the upper back, and the shoulders, you will enhance flexibility and decrease pain as well. If you take long runs, wrist injuries or other muscular problems can be avoided if you take time out to stretch.
Overuse Injuries
Overexerting oneself through running without appropriate rest can lead to overuse syndrome for instance shoulder pain among other problems. Repeated use of muscles causes the muscles to be overworked and in this case inflamed and sore. Recovery is essential and individuals are encouraged to train their bodies at certain times to rest. In other words, running longer distances takes training and training takes time. Completing resting days in between such intensive training reduces the likelihood of the development of shoulder-related problems.
Improper Warm-Up
Skipping a proper warm-up can lead to muscle stiffness and shoulder pain. Warming up prepares your muscles for activity and increases blood flow. A good warm-up should include dynamic stretches and light movements that target the shoulders and upper body. This helps loosen tight muscles and improves flexibility. By dedicating time to warm up before running, you can reduce the risk of pain and enhance your performance.
Heavy Stride Impact
If you run with a heavy stride, it can create unnecessary stress on your shoulders. This impact can travel through your body, leading to tension and pain in the shoulder area. To avoid this, focus on lightening your steps and running more softly. Practicing a smoother stride can help minimize impact and reduce shoulder discomfort. Aim for a gentle landing on your feet to keep your whole body relaxed.
Lack of Core Stability
Weak core muscles can affect your overall running form and lead to shoulder pain. The core supports your upper body, and if it’s weak, you may compensate by straining your shoulders. Strengthening your core through exercises like planks and bridges can improve your stability. A strong core helps maintain proper posture while running, reducing strain on the shoulders and enhancing your overall performance.
Carrying Weight
Running with a heavy backpack or gear can cause shoulder pain. The added weight shifts your body’s balance and strains the shoulder muscles. If you need to carry items while running, try to keep the load light and balanced. Using a running vest instead of a backpack can help distribute weight more evenly. Reducing the amount of weight you carry can significantly lower the risk of shoulder discomfort.
Inadequate Footwear
Wearing improper shoes can lead to poor running form, which may cause shoulder pain. Shoes that do not provide enough support can alter your gait, leading to imbalances in your body. It’s essential to choose running shoes that fit well and offer the right support for your foot type. Visiting a specialty running store can help you find the best shoes for your needs, ensuring your body stays aligned while you run.
Previous Injuries
If you have a history of shoulder injuries, you may experience pain while running. Old injuries can flare up, especially if the area is not fully healed. It’s crucial to pay attention to any lingering discomfort from past injuries. Consult a healthcare professional if you feel pain to prevent further issues. Proper rehabilitation and care for previous injuries can help you run pain-free.
Medical Conditions
Certain medical conditions can contribute to shoulder pain while running. Conditions like arthritis or bursitis can cause inflammation and discomfort. If you have a chronic condition, it’s important to consult with a healthcare provider. They can offer advice on managing symptoms and suggest appropriate exercises. Being aware of any underlying medical issues can help you make informed choices about your running routine and minimize pain.
Preventing shoulder pain during running
Running is a great way to stay active, but shoulder pain can be a frustrating barrier for many runners. Preventing shoulder pain during running is essential for maintaining comfort and performance. By making a few adjustments to your technique, training, and overall health, you can enjoy your runs without discomfort. Awareness of proper posture, effective warm-ups, and strength training can significantly reduce the risk of pain. Understanding the common factors that contribute to shoulder pain allows you to take proactive steps. Here are ten effective strategies to prevent shoulder pain while running.
Maintain Good Posture
Keeping good posture while running is crucial. Stand tall with your shoulders relaxed and back. Avoid hunching forward, as this can strain your shoulder muscles. Focus on keeping your head up and looking ahead. A straight spine helps distribute your body weight evenly, reducing stress on your shoulders. Regularly checking your posture during runs can help you stay aware and prevent discomfort.
Warm Up Properly
A proper warm-up prepares your muscles for running and helps prevent injuries. Before you start, spend 5 to 10 minutes doing dynamic stretches, focusing on your arms, shoulders, and upper back. Movements like arm circles and torso twists can help loosen tight muscles. Warming up increases blood flow and flexibility, making your shoulders less prone to pain. Take this time seriously to improve your running experience.
Strengthen Your Core
A strong core supports your upper body and helps maintain good running form. When your core is weak, you may compensate by straining your shoulders. Include core-strengthening exercises in your routine, such as planks, bridges, and sit-ups. Building a solid foundation helps keep your body aligned, reducing the risk of shoulder pain. Aim to incorporate these exercises at least twice a week for best results.
Focus on Arm Movement
Pay attention to how you move your arms while running. Your arms should swing naturally at your sides, not crossing over your body. Keep your elbows bent at about 90 degrees and relax your hands. Overexerting your arm movements can lead to shoulder tension. Practicing proper arm mechanics helps maintain balance and reduces the risk of pain. Check your form periodically during your runs.
Stretch Regularly
Regular stretching can improve flexibility and reduce tightness in your shoulders. Incorporate stretches for your neck, upper back, and shoulders into your routine, especially after runs. Stretching can help release tension and promote better blood flow to the muscles. Simple stretches, like shoulder rolls and arm stretches, can make a big difference. Aim to stretch for 10-15 minutes after your workouts for the best benefits.
Choose Proper Footwear
Wearing the right running shoes can greatly affect your body alignment and comfort. Shoes that fit well and provide support help prevent improper running form. When your feet are properly supported, it reduces strain on your shoulders. Visit a specialty running store to find shoes that match your foot type and running style. Investing in good footwear is a simple way to protect against shoulder pain.
Cross-Train
Engaging in cross-training activities can improve your overall strength and reduce the risk of shoulder pain. Activities like swimming, cycling, or yoga help build different muscle groups, providing balance to your training. Cross-training can also give your shoulders a break from the repetitive motion of running. Incorporate these activities into your weekly routine to keep your body strong and versatile.
Stay Hydrated
Staying hydrated is essential for muscle function and overall performance. Dehydration can lead to muscle cramps and tension, increasing the likelihood of shoulder pain. Make sure to drink water before, during, and after your runs. Aim for at least 8 cups of water a day, or more if you’re running longer distances. Proper hydration supports your muscles and helps you run more comfortably.
Listen to Your Body
Paying attention to your body’s signals can prevent pain from becoming a bigger issue. If you start feeling discomfort in your shoulders while running, it’s essential to take a break. Ignoring pain can lead to more severe injuries. Don’t hesitate to adjust your training schedule or take rest days if needed. Listening to your body helps you stay healthy and enjoy running.
Consult a Professional
If you frequently experience shoulder pain while running, consider consulting a healthcare professional. A physical therapist or sports doctor can assess your form and identify any underlying issues. They can recommend specific exercises or stretches tailored to your needs. Getting expert advice can provide valuable insights and help you prevent pain effectively. Prioritizing your health will enhance your running experience.
Treatment options for shoulder pain when running
Shoulder pain is a common thing that runners experience for one reason or another, an experience that makes it hard for one to run well. Therefore, it is crucial to therefore consider the treatment options that are directed toward shoulder pain when running to help in more enhancements in recovery and to help avoid more damage to the body. Like other pains or discomforts, there are many reasons behind this and these include but are not limited to poor running form and muscle tension, and these need to be tackled. There is a range of strategies used to manage these symptoms which include: rest, exercises, and physiotherapy to bring about pain relief and site functionality. In this way, no running activity shall be associated with discomfort as they will have found a suitable method. Here are the ten most effective methods on how to treat shoulder pain while running.
Rest and Recovery
Taking time off from running is one of the simplest ways to treat shoulder pain. Rest allows your muscles and joints to heal without additional strain. Listen to your body; if you feel pain, it’s essential to stop and give your shoulders a break. Even a few days off can make a significant difference. During this time, focus on gentle activities that don’t put stress on your shoulders to aid recovery.
Ice Therapy
Applying ice to your shoulders can help reduce inflammation and numb pain. Ice therapy is most effective when used shortly after feeling discomfort. Wrap ice in a cloth or use a cold pack, and apply it to the affected area for 15-20 minutes. This can be done several times a day. Icing helps minimize swelling and speeds up the healing process, making it an easy and effective treatment option.
Stretching Exercises
Gentle stretching can relieve tightness in the shoulder area. Incorporating shoulder stretches into your routine can improve flexibility and reduce pain. Simple stretches like shoulder rolls and arm crosses can be very effective. Stretching helps maintain muscle elasticity and can prevent stiffness, making it easier to run without discomfort. Aim to stretch before and after your runs for the best results.
Strengthening Exercises
Building strength in your shoulder and core muscles can prevent future pain. Specific exercises, such as resistance band pulls and shoulder presses, help improve muscle balance and stability. A stronger shoulder can better support your running form, reducing strain. Incorporate strength training into your routine at least twice a week to enhance overall muscle support and prevent injury.
Physical Therapy
Consulting a physical therapist can provide tailored treatment plans for your shoulder pain. A professional can assess your posture, running technique, and muscle imbalances, offering exercises to improve these areas. They can also use modalities like ultrasound or massage to aid recovery. Physical therapy can be a valuable investment in your long-term health and running performance.
Pain Relief Medications
Over-the-counter pain relief medications, like ibuprofen or acetaminophen, can help manage shoulder pain. These medications can reduce inflammation and discomfort, allowing you to continue your activities more comfortably. However, it’s essential to use them as directed and not rely solely on medication. Consult a healthcare professional if pain persists or worsens, as they can provide further guidance.
Correct Running Form
Improving your running form can significantly reduce shoulder pain. Focus on maintaining an upright posture with relaxed shoulders. Ensure your arms swing naturally at your sides without crossing your body. Working with a running coach or recording yourself can help you identify areas for improvement. By correcting your form, you can prevent strain and enjoy more comfortable runs.
Hydration and Nutrition
Staying hydrated and maintaining a balanced diet is crucial for muscle health. Dehydration can lead to cramps and muscle tightness, which may exacerbate shoulder pain. Make sure to drink enough water throughout the day and consider incorporating anti-inflammatory foods, like fruits and vegetables, into your diet. Proper nutrition supports overall health and can aid in recovery from injuries.
Use of Supportive Gear
Wearing supportive gear, like a running vest or compression sleeves, can help stabilize your shoulders. These products provide additional support during runs, reducing strain on the muscles. Be sure to choose gear that fits well and doesn’t restrict your movement. Properly selected gear can enhance comfort and help prevent further shoulder pain while running.
Consult a Doctor
If the shoulder discomfort does not go away despite making use of different therapies, such a situation will require a further escalation of treatment to the health professional. A physician can conduct a complete assessment to analyze for any potential causes like tendonitis or bursitis. Others may fall short and suggest imaging procedures and particular treatment options to solve the problem. Maintaining the urge to look for medical assistance irrespective of how little the problem appears to be goes a long way in ensuring that the recuperative process is successful.
Conclusion
One such activity is running which is not only enjoyable but also beneficial to one’s physical and psychological health in many ways. For most runners, shoulder pain has proven to be quite an aggravating situation but one that has many a time been looked at from a shallow angle. Learning about the reasons why the above is happening, how to prevent it, or what to do in case it occurs has reduced chances of experiencing pain in the shoulder and reaped the benefits of the sport we adore.
Remember what they say, ‘A stitch in time saves nine’. Targeted warm-up exercises, running in a proper posture, and shoulder strengthening exercises would help in preventing injuries. If there happens to be shoulder pain, it’s best to face it and do something about it if necessary.
With practice, determination, and a preventive attitude towards shoulder hurts when running with shoulder pain may not be impossible – in fact, it may be enjoyable. If you have shoulder pain during running or have shoulders and wish to prevent and heal if needed, please visit a sports physical therapist. In this way, they can give an appropriate evaluation of the problem and address it with a specific approach, specializing treatment to the shoulder pain and facilitating patients to run well without injury. Put an end to your shoulder pain and do not dally – get to work and start running without pain again.
