When starting running or increasing distance, your shoulder muscles may experience extra strain and pain – this is perfectly normal and should not cause alarm.
Particularly if you’re new to running, take care to ease into new distances and intensities gradually – you’ll thank yourself later!
1. Poor Posture
“Sit up straight!” We have all heard this advice before; sitting slouched during work or leaning forward over your smartphone for extended periods is common but can have detrimental health impacts.
Poor posture puts an excessive strain on certain muscles and creates imbalances within the body, leading to stiffness and stress on muscles, tissues, joints and discs in the spine.
Poor posture for runners may contribute to rounded shoulder positions and compressed rotator cuff tendons in the sub acromial space, leading to pinched or pinched-feeling sensations in front of their shoulder known as impingement syndrome.
Pain in this region often begins in the neck, then travels down through shoulders and chest areas before reaching arms in front of them. Complications may include tightened hamstrings, weak glutes and forward curve of lower back (known as lordosis). All of this adds up to an incessant cycle of weakness and pain that leaves us vulnerable and frustrated.
2. Overworking Muscles
Running requires considerable energy, often straining muscles that are unfamiliar to it and leading to tightness or cramps that later snowball into strain or tears.
The shoulder is an intricate joint made up of multiple muscles, ligaments and tendons connected by bursae – fluid-filled sacs which provide natural lubrication – as well as fluid-filled sacs called bursae (bursae act like little oil filters in your body to reduce friction). Unfortunately, overuse injuries to this system can cause extreme discomfort as well as permanent damage.
Rotator cuff injuries are among the most prevalent shoulder injuries among runners, often as a result of overuse, poor biomechanics or direct trauma or fall. Initial symptoms typically include inflammation and pain followed by reduced movement in the shoulder. If pain becomes persistent and severe, consult your physician or physiotherapist; they may prescribe rest, ice packs and over-the-counter analgesia while also suggesting gentle stretching exercises to restore its range of motion.
3. Wearing the Wrong Shoes
Running can be an intense workout that strains all your shoulder muscles – trapezius, deltoids and rotator cuff in particular. Running can also affect pectoralis minor, which is a small chest muscle; too aggressive arm swinging could overengage this small chest muscle as well as overactivate other associated ones such as the deltoids and trapezius, according to Somerset.
Wearing old running shoes can contribute to shoulder pain during running, according to Pesigan. A lack of support will alter your posture and stride, forcing the shoulders and neck to work harder in maintaining uprightness of posture, according to him. You can tell if they are worn out by looking at their sole for any signs of wear on one side only of each shoe sole.
If you are experiencing shoulder pain when running, do not immediately cease exercising. Instead, reduce intensity and distance gradually until you can run pain-free again, according to Brooks. If aches persist consult a medical professional as they will help identify their source before providing effective solutions.
4. Improper Breathing
Your breathing pattern could be derailing both your workouts and health. If your breathing pattern is off, your body may use shoulder muscles instead of diaphragm for breathing – overworking shoulders leading to pain and aches in other parts of your body.
General shoulder ache may not indicate a serious medical issue; however, you should still visit a physician or therapist if the pain persists, especially if it interferes with daily activities or interferes with sleep. Ice packs, acetaminophen and gentle stretching techniques may help relieve discomfort as well.
Running and shoulder pain may go hand-in-hand, but you should likely find long-term relief by undertaking several activities: improving your posture and strength training; taking acetaminophen or nonsteroidal anti-inflammatory drugs like ibuprofen; adding in shoulder stretches and range of motion exercises into your routine; or consulting with a physical therapist or doctor to seek further evaluation if the issue persists.
