Shoulder Pain When Running
While running is primarily a lower-body workout, its effects can also reach the upper body—especially the shoulders. If you’ve had shoulder pain while running, you share an experience with many others. This kind of discomfort can definitely hinder your running, and it may also make what should be a joyful outdoor experience feel pretty miserable.
There are several reasons, including poor form, for why you might be experiencing this pain. Let’s take a look at some of them and discuss how shoulder therapy in Aurora can help.
Why Does Shoulder Pain Occur When Running?
Although running is mostly about the legs, the upper body has a huge part in keeping the whole system balanced and in maintaining good running posture. When we talk about shoulder pain while running, we're really addressing a combination of factors—posture, arm movement, tension, and muscle fatigue.
Poor Posture
Poor posture is the most common cause of shoulder pain. If you hunch or slouch while running, you are putting a huge amount of unnecessary strain and stress on your upper back and shoulders.
Incorrect Arm Motion
The way you run affects how your body is aligned. The motion of your arms during a run is more important than you might realize. In a perfect world, your arms would move with the same natural rhythm as your legs, maintaining about a 90-degree bend at the elbow. But if you pull your arms in too tight and swing them too much, you are putting your shoulders at risk.
Upper Body Tension
Another cause of running-related pain is the tense upper body, particularly the neck and shoulders. Many runners unknowingly carry this tension, often due to stress or inadequate warm-up routines.
Overuse
It is hard for your shoulders to do what they are meant to do—move freely—if the muscles that surround them are tight. And if you are not allowing those muscles to recuperate, either because you are training hard or for some other reason, it is quite possible that shoulder fatigue is contributing to the soreness you are feeling.
Rotator Cuff Injury
Injury to the rotator cuff may cause difficulty and pain in performing several daily activities, including running. The rotator cuff consists of four muscles that surround the shoulder joint. These hold the arm bone in the shoulder socket and allow it to move in various directions. When one or more of the rotator cuff muscles are damaged, a simple motion may cause a great deal of pain, especially whenever you attempt to run.
How to Manage Shoulder Pain While Running
If you're currently feeling shoulder soreness when you run, here are some methods for managing the condition:
Altering your form can sometimes provide relief mid-run. Try not to think of your body as a rigid whole, but rather as a set of parts that can be more or less relaxed. Start with your arms. They should be doing what the legs do: moving rhythmically. If you're in a place where you can run with your arms out to the side, do so.
If the pain continues, think about pausing during your run to loosen up your shoulders. Stopping for just a bit to stretch or take a short walk can work wonders to ease muscle tightness and reduce the likelihood of going on with or developing any further discomfort.
After your run, heat can help relax tight muscles, while ice can reduce inflammation if your shoulders feel swollen or sore. A hot or cold compress can do wonders for sore muscles and help you alleviate the soreness and get on with your day. However, you should exercise caution when applying a cold or hot compress. Take care not to apply heat or ice directly to skin as this can cause burns from heat or frostbite from ice. Instead, wrap it in a towel and apply the heat (or cold) to the sore spot for 15 minutes. Then, do something else for 15 minutes to let the muscles recover.
When is it Necessary to Consult a Physical Therapist?
If changes in your routine and activities don’t resolve persisting shoulder pain, you may need to seek further help. Physical therapy in Aurora, IL, can help pinpoint the source of your shoulder pain and work with you to devise a tailored treatment plan. Your therapist might incorporate manual therapy and lead you through movements and exercises tailored to your specific needs.
In conclusion,
Running can sometimes lead to shoulder pain. But as with any running-related issue, shoulder pain isn't a death sentence for your running routine; it's something you can either prevent or manage. Correcting your form, refining your arm swing, and even improving your posture can lead to a pain-free existence while logging miles.
If your pain persists, it is best to visit a physical therapist to know if an underlying condition causes your pain. Reach out to us today to schedule an appointment.