Foam roller induced shoulder and neck pain😥😥

[Buddy34]

A few weeks ago I bought a foam roller which is really great for aches in the legs. What I have done though is when you sit on the floor and put your hands down to lift your upper body weight to put pressure on the legs to move forward and backwards I have hurt my neck and shoulder at the back to the point I'm making those involuntary noises due to pain.

I thought I'd used it correctly but obviously not . The reason I'm saying this has caused the pain as I haven't done anything else to cause it.

I'm going to now buy one of the hand held ones now as I don't want to do this again.

Has anyone else ever done this or is it just me. 😊

[Hidden]

Hi Buddy. Sorry to hear about your pain but that is so interesting.

I too find that when I use the roller my upper arms really ache from supporting my weight. I also wondered what it was in the beginning but, like you, can only put it down to this.

I will be interested to hear how the hand held roller works out.

[Buddy34 Graduate10 in reply to Hidden]

Actual arms are fine it's the moving part of my shoulder that's sore . I'm only blaming this as I can't think of anything else

[Hidden in reply to Buddy34]

This is slightly off subject but do you find your elbows hurt after running or is it just me?

[Buddy34 Graduate10 in reply to Hidden]

No , no pain in elbows at all. I've read somewhere if you're arms get achy in any way on a run to let them hang straight down by your side while running for maybe 30 seconds or so .

[Hidden in reply to Buddy34]

Thanks, I’ll give that a go. They actually don’t hurt when running luckily just ache afterwards. I consciously try to make sure I’m not tensing up but maybe I still am.

Oh well, it’s not a problem just an interesting observation.

[Buddy34 Graduate10 in reply to Hidden]

That's what posting on here is for 😊

[Buddy34 Graduate10 in reply to Hidden]

The only other thing apart from keeping your shoulders and arms relaxed is making sure you're not clenching your fists. 😊

[Hidden in reply to Buddy34]

You’re exactly right there! I think that’s my problem so I do try to relax them when I remember.

[Buddy34 Graduate10 in reply to Hidden]

Another something I read was imagine having some pringles crisps in your hands and you've not to crush them. Silly I know but it works 🤣

[Hidden in reply to Buddy34]

I can’t imagine having Pringles in my hand long enough for them to get crushed 😂😋. I will remember that though!!

[Buddy34 Graduate10 in reply to Hidden]

This what I was thinking when I read it🤣

[Maddee_6333 Graduate10]

I’ve not, but I did find, post broken wrist, that I couldn’t hold myself up - so I had to prop myself up with my elbows on the sofa instead.

[Coddfish Graduate10]

I principally roll my quads, glutes and calves because I have a shoulder issue that impacts on how I support myself. If I do want to roll my hamstrings I tend to set myself up so I my back is leaning against a wall. I find a pressure point ball helpful for shoulder/ neck tight spots.

[Hidden in reply to Coddfish]

Great idea!

[RunningMigster]

Cant help you on that one, but I'll watch replies with interest.

My good wife bought me one for Christmas but I haven't got round to trying it out yet.

[Deals1 Graduate10]

ouch, hope feels better soon. I have the rollers but dont often use em

[Katnap Graduate10]

I did get some arm and shoulder pain when using daily. So use it sparingly now.

🎉🐱 New Year's Katnap 🐱🎉

[Buddy34 Graduate10 in reply to Katnap]

It's the back of my shoulder and neck. It's one if those pains you only know it's there when you move it.

Thanks for letting me know , think I will just buy a hand held one 😊

[Irishprincess Graduate10]

Ouch 😫 You do need a bit of upper body strength to use a foam roller properly as you’ve painfully found out because you’re supporting your full body weight with some positions.

I do a lot of shoulder work in Reformer Pilates and one thing I’ve learned is to keep my shoulders down when I’m doing any kind of exercise. Think about putting your shoulder blades into a back pocket and you’ll feel what I mean. If your shoulders aren’t in the right position before you start then your neck takes the pressure.

[Buddy34 Graduate10 in reply to Irishprincess]

Yes I think you're right. After all this running i injure myself with a foam roller 🙄

[Irishprincess Graduate10 in reply to Buddy34]

I’ve had more injuries from gardening than from running so I sympathise ☹️