Sore shoulders?

[TwigletChipstick]

Hi all. I haven’t written here before but am finding all of the support you give each other (and me by reading it all) really fab. Wondering if somebody knows whether the pains I’m getting in my shoulders relates to my C25k journey? Yesterday I amazed myself by completing W5R2 but I’m waking up with pains across my shoulders. Possibly too tense when running? Any suggestions about what I can do to loosen myself up? 😂 thanks all!

[mrrun Graduate]

Shoulder exercises?

[Annieapple Administrator Graduate]

👏Welcome & well done 👍 on getting 5:2 sorted. Pain across the shoulders can be due to a number of different factors so if it’s persistent you should see your GP. Try relaxing in an Epsom salt bath & doing some gentle shoulder rolls, forward & backwards. This pain is often linked to a weak core & Strength & flex exercise helps a lot.

Do you do a dynamic warm up prior to running and stretching when you get back? A simple phone app RunnerStretch may help you.

Let us know how you get on!

[Hidden]

Look on net for stretches that you can do.. And think about your posture when you run.

You might want to get it checked by a doctor if it doesn't stop hurting.

Take care and I hope you feel better soon..

[LeeU Graduate]

Also, keep in mind running is technically a compound exercise, as you run you use your arms, this may mean you are using your muscles in a way that you don't normally.

[Buddy34 Graduate]

Great for getting to wk5 TwigletChipstick. Try and relax your shoulders when running because if you're tense it can lead to neck and shoulder pain.

For now try gently rotating your neck clockwise then anti clockwise then do the same with each shoulder . It can help. Good luck 🤗🤗

[Speedy60 Graduate]

Don't want to get too personal but do you wear a good supportive sports bra?

[Alast]

I've suffered with my back, neck & shoulders for years and after trying different chiropractors and osteopaths have been visiting a sports massage therapist for regular treatments for the past 4 years (which is obviously way before I started C25K). When I last saw him a few weeks ago (the first time since starting this programme) he was impressed to hear I'd started running (he's been a runner for years) and he asked if I was suffering with my shoulders at all? When I told him that I wasn't (famous last words) his reply was that 'you must have a good running posture then'. 'A lot of people hunch their shoulders up when running which really affects the shoulders and neck area, always make sure to relax them down'. So TC, I am passing this advice on to you. It may not be the cause of your problems, but I'd say certainly something to try.

[TwigletChipstick Graduate]

Thanks everyone - all good advice. Think I must be hunching and tensing up whilst running...will give all of those exercises you’ve suggested a try. Yes to the sports bra - thankfully seem to have found a good one there. Interesting about what the massage therapist said. Maybe my body is in such complete surprise to be moving that it’s gone into complete shock and seized up!!! Will take all of this advice on board and see how we go. Going to attempt my first parkrun tomorrow with W5R3. If I make it back alive I’ll update you all 😂

[Annieapple Administrator Graduate in reply to TwigletChipstick]

👍👏

[Oldfloss Administrator Graduate]

Tension maybe... head across to the Strength and Flex forum and check out the exercises there

healthunlocked.com/strength......

[TwigletChipstick Graduate in reply to Oldfloss]

Ahhhh! Thanks I hadn’t found the other forums!

[IannodaTruffe Mentor]

Welcome to the forum and well done

on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

This guide to posture may help active.com/running/articles....

Are you holding anything in your hands as you run?

This can cause tensions which invariably show up in the shoulders,

Enjoy your journey.

[TwigletChipstick Graduate in reply to IannodaTruffe]

Thank you - yes possibly due to poor posture - will work on that. Nothing in my hands so all my own doing! Whoops!