Sore shoulders

[Magsss]

Hi, just done my first 8 min run and loved it but after the second 8 minutes run my shoulders really ached. Has anyone else experienced this? Is it normal or is it something to do with my posture whilst running? Any suggestions would be great. Mags

[Jazzyjeff11 Graduate]

I also suffer with shoulder pain, especially on the right side, but I think it's because I'm holding my phone in my right hand. Are you doing the same? Also, I think that being tense causes muscle stress, so try and relax your shoulders as much as possible whilst running. Hope that helps a little and that you see an improvement soon!

[IannodaTruffe Mentor in reply to Jazzyjeff11]

Listen to your body............holding a phone creates tensions, as you say, so don't hold anything in your hands......it will create asymmetries. You need to have relaxed arms.

[ButtercupKid Graduate]

Sorry about your problem. Maybe you could try some gentle arm stretches and shoulder rotations before you start ? I use a rucksack when I run- I know it’s unorthodox but it holds my phone, water, keys and a warm top and weighs next to nothing. Hope you find a solution soon x

[Oldfloss Administrator Graduate]

Yes.. loads of runners... it is probably, but not necessarily, because we do sometimes hold ourselves tensely... tightening up our shoulders and hands and face and backs...Concentration I think

Just shake out your arms and your fists.. drop your shoulders,, relax your face muscles...and try to land lightly too. I call it kissing the ground with your feet

Once you do this, things can ease.. quite literally. Steady and slow and off you go

Well done you.. these runs are wonderful!

[IannodaTruffe Mentor]

Posture is highly likely to be the cause.

Head should be up, eyes looking ahead, not at the ground immediately in front of you. Shoulders back, chest forward. Arms swing opposed to leg action, bent at 90°, hands unclenched and not holding anything.

Lean very slightly forward from the waist and keep footfall under your body not out in front.

All this needs to be relaxed for optimum performance and minimal injury risk.

[Magsss in reply to IannodaTruffe]

thank you for your tips. I don't usually hold anything but I do look at the ground a lot! I will consider my posture and footfall on my run tonight.