Neck pain can be irritating and interfere with running, so it’s essential that runners understand why it occurs and how best to reduce its severity.
Your body follows your line of sight when running, so if your neck or shoulders feel strain due to poor form, simple changes to your running form could help ease that strain.
Muscle spasms
Muscle spasms are sudden stiffening’s of one or more muscles in your body that are typically painful, lasting only temporarily but sometimes persisting over longer time periods. Muscle spasms tend to occur as the result of tired or run-down muscles becoming tense, stiff and tightened up suddenly.
They can also be caused by certain exercises, like high-impact running. Furthermore, they may be symptoms of certain health problems like muscular dystrophy and amyotrophic lateral sclerosis.
The best way to diagnose muscle spasms is through taking a medical history and conducting a physical exam. Your physician will ask questions about the symptoms you’ve been experiencing as well as general health and whether any illness has developed since their beginning.
Stressful situations can cause muscles in your neck to tighten up, as tension travels up through your arms and shoulders (connected to the neck) until it eventually reaches the trapezius muscle in your upper back and shoulders.
Past Injuries
Neck pain may be caused by damage to muscles, nerves, bones (vertebrae) and joints in the spine as well as cartilage disks between vertebrae or through direct blows to the head or neck area, overuse injuries such as tendinitis, whiplash or herniated discs.
A neck strain or sprain occurs when one or more fibers of a muscle or tendon stretch too far and tear. The pain associated with such injuries ranges from mild to sharp and debilitating; rest and applying ice are effective ways of decreasing swelling; to further ease discomfort try doing slow range-of-motion exercises like tilting your head up and down, side to side and from ear to ear as this will stretch the neck muscles gently.
If over-the-counter medications like acetaminophen and nonsteroidal anti-inflammatory drugs don’t alleviate your discomfort, consult with your physician about stronger prescription. Physical therapy programs for your neck may also help relieve pain while preventing further injury.
Poor posture
Poor posture, whether sitting or standing, can put undue strain on both your neck and back muscles. Add in running with hunched shoulders and an inclined head towards your chest and you add further stressors for these delicate tissues.
Good posture requires the alignment of spine, shoulders and hips symmetrically – this allows muscles to work freely while minimizing overworking or fatigue.
Poor posture forces the body to use muscle fibers that specialize in movement (known as phasic fibers) instead of those meant for supporting posture (known as static fibers). This strains already-fatigued muscles further, potentially leading to neck pain after running. To avoid neck pain while exercising and throughout your day, ensure proper posture is upheld throughout exercise sessions and throughout the day by practicing dynamic upper-body stretching before and after each run.
Overuse
Many don’t associate running with neck pain, but the cumulative impact can put strain on all parts of your body – legs, hips, back and neck alike. Poor posture or overuse of muscles in your neck could cause stiffness or pain; for anyone experiencing such issues it would be worth speaking with one of our physiotherapists online for advice and a treatment plan.
Overusing muscles and tendons can result in injuries such as shin splints, heel pain, thigh strains and neck pain. If you are experiencing overuse pain, try stretching out your neck muscles and performing range of motion exercises; adding heat or ice packs may help increase or decrease blood flow to the affected area; over the counter pain relievers like acetaminophen or ibuprofen may be used as well; for additional support consult your GP about painkillers or muscle relaxants as appropriate solutions.
