Shoulder pain while riding

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Shoulder pain while riding

Postby vintagefisher » April 22nd, 2013, 7:39 am

Alright, I have been having some pain while riding (and after riding as well) for the last year while riding. Enough so that yesterday was my first ride on my trail bike that was more thatn 3 miles this year. I only road like 10 miles but i already have a bit of pain on the inside of my shoulder blade in the muscle. I think it has something to do with my handlebar/stem geo. I have a truvativ Noir carbon bar that is something like 15mm rise 5 degree up sweep9 degree back sweep and about 650mm. Also have a 105mm stem with a 6 deg rise that i flipped this year hoping that it would help but i saw now difference. I have ergon grips with the small bar ends as well that i use. I find this issue very interesting considering i injured my left shoulder pretty good a year and a half ago and have no real issues with that one at all, but the shoulder that i am currently having problems with is the one that i have not hurt via any injury that i recal. I dont remember having this ussue before last year as well. I happend to change my bars fron the stock Ritchey Mountain Rizer OS, 31.8 O˚ x 20mm rise x 670mm. Could my issue lie in the upsweep and backsweep of my current handlebar? I will look around in the near future for a different handlebar that is closer to my old one (i no longer have it) to see if that helps at all as well.
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Re: Shoulder pain while riding

Postby utabintarbo » April 22nd, 2013, 7:59 am

Your married, so it could be a repetitive motion thing. ;)

Were you a bit closer, I have a "library" of may different bars you could try. In any case, I would look into a pro bike fitting. Even if it doesn't fix this issue, it's well worth it.
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Re: Shoulder pain while riding

Postby vintagefisher » April 22nd, 2013, 8:37 am

I would love to get a pro fitting, but I doubt the wife would let me swing $100 on a fitting. I may dig around and try out some other bars. Just looking for ideas as to if i need to come up more or change stem length or what.
'09 Jamis Dragon One SS (lots of carbon and steel)
70s Ratty old fixed gear commuter/beer getter

http://mysinglespeed.com/

"You know how they make aluminum bike frames? They take steel and suck out all the soul..."
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Re: Shoulder pain while riding

Postby mtbfree » April 22nd, 2013, 8:57 am

This article is worth reading: http://www.bikejames.com/strength/value-of-a-bike-fit-for-mountain-biking/
Here's a good follow up: http://www.bikejames.com/strength/applying-functional-movement-to-a-bike-fit-2/

The basic point is this: Make sure that your shoulders are strong and stable and that you have proper (functional) movement before blaming it on bike fit. If your movement is bad off-the-bike, it will cause problems for you on the bike. You're probably better off investing in a Functional Movement Screen to make sure that you're moving properly than spending money on a bike fit and new components.

Cycling in general is prone to cause overuse injuries and bad posture. If your day job involves sitting in front of a computer for long periods of time, it's even worse. At some point, riding more miles just isn't enough and we need to incorporate off-the-bike training to combat the negative affects that riding has on our bodies if we want to prevent overuse injuries.
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Re: Shoulder pain while riding

Postby c0nsumer » April 22nd, 2013, 9:25 am

1) Do you wear a pack while riding? If so, check the fit of it. If mine is particularly heavy one day and the straps are too far apart I will hunch my shoulders leading to pain.
2) Do you have a rigid fork? If so, maybe you need something squishy...
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Re: Shoulder pain while riding

Postby vintagefisher » April 22nd, 2013, 9:48 am

I do ride rigid, but that has not changed in 3-4 years. and its only on 1 shoulder. I feel no pain what-so-ever on my left shoulder. And I ride with 1 brake lever and its on the left so all my right shoulder( the one with pain) has to do is just hold the bar. I will try bar changes and look into more range of motion and shoulder strengthening to see if that helps as well, but if at all possible i would like to keep rigid, at least for now. As for packs, i susually jus tthrow a Co2 with a valve thingy, a multitool, a tube, and my phone in my jersey pocket and just throw water on the frame.
'09 Jamis Dragon One SS (lots of carbon and steel)
70s Ratty old fixed gear commuter/beer getter

http://mysinglespeed.com/

"You know how they make aluminum bike frames? They take steel and suck out all the soul..."
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Re: Shoulder pain while riding

Postby glr » April 22nd, 2013, 9:59 am

If I were you I would go to a shoulder specialist to make sure that you don't have some tissue/muscle damage. I had an injury a few years back that I thought was just a sprained ankle (while running) and after about 6 months of it still not feeling that good I went in and the doctor told me that I had torn all the ligaments in my ankle. I honestly thought that torn ligaments would have hurt worse. Bottom line, Sometimes when small adjustments don't help the problem, the doctor might be a better investment than the pro fitting. The pro fitting does sound great though!
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Re: Shoulder pain while riding

Postby vintagefisher » April 22nd, 2013, 10:22 am

I will get it checked out, but heres to hoping its just a $20 stem problem or something
'09 Jamis Dragon One SS (lots of carbon and steel)
70s Ratty old fixed gear commuter/beer getter

http://mysinglespeed.com/

"You know how they make aluminum bike frames? They take steel and suck out all the soul..."
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Re: Shoulder pain while riding

Postby b_b » April 23rd, 2013, 8:27 am

I've had my share of shoulder problems - 3 surgeries. I'm with mtbfree and would get into exercising the affected areas. Yeah see a doc who I bet prescribes PT and I'd continue the exercises ongoing. I did the PT exercises for a good year after and then moved to more general workouts that includes back/shoulders. I'm pain/problem free today. At one point I couldn't do a pushup and now can probably do 50. It's amazing how an injury can make you very week very quickly from lack of use. Could even be your right is compensating for left. Hopefully Doc and PT can sort it out. PT is the real deal and can work miracles when that's what's needed.
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Re: Shoulder pain while riding

Postby iamkickstand » April 23rd, 2013, 10:03 am

sounds more to me like a shoulder weakness problem than a bike fit problem.

Do you do any sort of strength training off the bike?
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Re: Shoulder pain while riding

Postby vintagefisher » April 23rd, 2013, 10:52 am

iamkickstand wrote:sounds more to me like a shoulder weakness problem than a bike fit problem.

Do you do any sort of strength training off the bike?


I have a gym membership....I had just used it for the treadmills and stationary bikes over the winter but im going today and i have a few sets of cycle-related shoulder/back excercises.
'09 Jamis Dragon One SS (lots of carbon and steel)
70s Ratty old fixed gear commuter/beer getter

http://mysinglespeed.com/

"You know how they make aluminum bike frames? They take steel and suck out all the soul..."
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Re: Shoulder pain while riding

Postby bikerector » April 24th, 2013, 9:13 pm

iamkickstand wrote:sounds more to me like a shoulder weakness problem than a bike fit problem.

Do you do any sort of strength training off the bike?


Good suggestion to look into, if nothing else to test the shoulder. There's a few exercises our football team used for people who had a tendency to hurt their shoulders and it works wonders for preventing repetitive injuries. Use incredibly light weight, it will surprise you how little you can actually lift when your arms are fully extended. Might be better to use no weight and do timed reps. Like hold your arms straight out from your side for a minute or so. Sounds easy, but I hated doing them. Same thing with arms out in front, though it sounds like your pain is more of the rotater cuff. A good exercise for that is to have your elbow straight out from your side and bent at 90 degrees and then rotate your arm forward and back up in a slow controlled motion. Again, light weights, even the guys that could dominate the bench press with 400+ pounds couldn't get higher than 25 or 30 pounds dumbells for the rotater cuff exercise (not sure on actual name anymore).

Going to a doctor is always a good idea if you have a persistent pain. Having said that, I hate going to the doctor and refuse to go if I can still do activities, even if there's a little hurt, so I don't follow my own advice here but that's the advice I always get when I do something stupid and the pain lingers for more than a few weeks.
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Re: Shoulder pain while riding

Postby iamkickstand » April 25th, 2013, 6:11 am

The shoulder is way too complicated to try and self diagnose. If the pain is bad enough go to a doc
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