Shoulder Position

g0g

Before I start this I'd like to clarify I'm not looking for medical advice (the part at the start is just the background) but more positioning suggestions.

So I moved to a road bike this year from hybrid, and since roughly that time I've developed some shoulder pain (I didn't link it to cycling initially!) that has resulted in me not being able to play badminton at the moment. Had been going to physio a few times and initially thought it was my driving position (changed car earlier in year) or lifting my son (he's a recent enough addition too). However, took my first spin in a while last night and the pain came back, so now I think it's cycling-related.

The physio concluded that my problem is something I'm doing somewhere has my shoulders in a more forward position (almost hunched) than they should be. While cycling I realise that my road bike "stance/position" is very different to my hybrid. The hands are rotated 90 degrees compared to normal (instead of not using flat bars) and the hands are less far apart with the narrower handlebars.

Is the normal position while riding on the hoods that your shoulders are slightly forward from usual? I find mine are rotated (turn in) a bit forward from their natural place, which might be the cause of my problems. I did think that I've raised my saddle high enough - if the angle of that is ever so slightly sloped backwards then as you raise it should you be moving the saddle forwards to compensate? i.e. I might be sitting too far back?

Is there an ideal angle that your upper arms should be at compared to your torso, and an ideal angle that should be made at your elbow?

I'm hoping the answer isn't simply "go get a bike fit" and someone can give me some rough guidance!

Eamonnator

Are you locking out your elbows, if you are shocks could be transmitted directly to your shoulder area. Your elbows should be slightly bent.

smacl

I also moved from hybrid to drop bar this year, and found I was getting all sorts of pains during the transition. Outside of not locking the elbows, I find it's helps to keep the back arched outward slightly, which leaves the shoulders a bit forward. It also helps to move around the bars a bit on a longer spin. I'd use the drops a fair bit, but also the flats/top for a change of position. Oddly enough, I find the hoods my least favourite position.

FWIW, on the advice in a previous thread, I also changed my bars from 44cm regular to 42cm compact drop, and put in some extra gel in my preferred hand positions when taping them up.

CramCycle

Are your handlebars the right size? Check with your bike shop they are not too wide/narrow.

Max_Charger

g0g wrote: »

I'm hoping the answer isn't simply "go get a bike fit"

I'm afraid so. I was getting similar pains, went for a fit and it improved dramatically. You'll be forever wondering if you're in the right position, it's really worth the money imo.

Gasco

Max_Charger wrote: »

I'm afraid so. I was getting similar pains, went for a fit and it improved dramatically. You'll be forever wondering if you're in the right position, it's really worth the money imo.

I would agree, as a long term sufferer of rotator cuff problems (non - cycling related), I used to have some discomfort on longer spins. A bike fit recommended a smaller bike. The less stretched out position, placed more weight on the saddle and taking weight off the arms was beneficial. I do find that I need to concentrate on maintaining a good "posture". Letting the shoulders rotate forward too much or allowing my head to drop causes problems.

You are right - when you raise your saddle it should also be moved forward slightly.

MediaMan

+1 on the bike fit, also make sure you explain the situation fully to the bike fit person.

Also what I have been told regarding position is to make sure you are resting some (but not too much) weight through your arms to the handlebar, rather than effectively reaching for the bar and putting strain on your shoulders. This means that you should be bending forward from the hips, and your core should be engaged to control/stabilize your upper body (apparently). This should eliminate any hunching from your shoulders once your bike is fitted right. A bike fit person will explain all this to you, and your physio should be able to give you exercises for your core as well as your shoulder.

One last thing - I find that I unconsciously carry a lot of tension in my shoulders when cycling, especially when climbing and this makes them sore over time. I have to make a conscious effort to counteract that by 1) not gripping the bars too tightly and 2) shrugging and moving my shoulders every now and again.

kenmc

my kettlebell instructor is big into ergonomics, stretching, posture etc. and he told me that the "natural" i.e. resting position for your shoulders should be back as if you're trying to pinch a pen between your shoulderblades. I often find myself not in that position and try and consciously change to that as much as possible, and find it helps. Otherwise you're basically tensing your muscles in the same position the whole time, which will lead to cramps and tightening.
You should look into stuff like scap pushups, shoulder circles and shoulder mobility exercises (e.g. wall squats: stand facing a wall, maybe about2 inches betwen toes and wall, stretch hands up with palms together "prayerlike", and little fingers/edge of hand touching the wall, or else palms flat on the wall, then squat, sliding your hands up and down the wall. If that's easy, then move your toes closer to the wall.
Also look at shoulder and band dislocates.)

clog

What width are your handlebars. I find that if I ride a bike with narrower bars I cant get into a comfortable position it feels as if my shoulders are hunched and locked in.
I usually use 44cm bars but borrowed a bike on holiday with 40cm bars my shoulders got really tense after a couple of hours and it took a few days to clear up.

Seamus_hynes

Thank you for posting this.
I have the same problem but did not want to post here as i though it was not allowed .
Just started cicycling and after my secound spin i noticed my shoulders were very sore, I put it down to being unfit and thought i pushed myself too hard, now I will try it with my elbows bent first and if that does not work I will get fitted .

Thanks for all the great replys .

Cee-Jay-Cee

Seamus_hynes wrote: »

Thank you for posting this.
I have the same problem but did not want to post here as i though it was not allowed .
Just started cicycling and after my secound spin i noticed my shoulders were very sore, I put it down to being unfit and thought i pushed myself too hard, now I will try it with my elbows bent first and if that does not work I will get fitted .

Thanks for all the great replys .

Like said above, I'd recommend a bike fit before doing anything else. My neck used to get sore after about an hour on the bike but since getting fitted to the bike that has now stopped.

Seamus_hynes

Where did you get fitted ?

loinnsigh

+1 for bike fit. Got it done yesterday. I've had cycling related shoulder pain for several months, after every cycle. Did 70km+ today and can definitely see an improvement. No aches so far.

Gasco

Seamus_hynes wrote: »

Where did you get fitted ?

I have used irishfit.eu and bikefittingireland.

Both were very good (and came up with very similar recommendations).