Running is a popular form of exercise known for its cardiovascular benefits and the sense of freedom it provides. However, despite its numerous advantages, some runners experience unexpected discomfort in areas not typically associated with running, such as the shoulders. Shoulder pain, while not as common as knee or hip pain, can still significantly impact a runner’s performance and overall enjoyment. Shoulder pain is responsible for approximately 16 percent of all musculoskeletal complaints, with a yearly incidence of 15 new episodes per 1,000 patients. Although the shoulder joint, clavicle, and thoracic spine are less frequently reported areas for running-related pain, they still account for 4.8% of total complaints among runners. Frozen shoulder and rotator cuff tears are common shoulder injuries that can affect daily activities. Understanding the causes of shoulder pain and learning how to prevent it can help runners maintain their stride without discomfort.
Anatomy of the Shoulder and Its Role in Running
The shoulder is a complex joint composed of bones, muscles, tendons, and ligaments that work together to provide a wide range of motion. The main bones of the shoulder include the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). These bones are held in place and moved by a network of muscles, including the deltoids, rotator cuff muscles, and trapezius.
While running primarily engages the lower body, the upper body, including the shoulders, plays a vital role in maintaining balance, posture, and rhythm. The shoulders help stabilize the torso and arms, which counterbalance the movement of the legs. Any disruption in this balance can lead to strain and discomfort, resulting in shoulder pain during or after a run. Among the 199 respondents, 149 (75%) reported the presence of running musculoskeletal pain in the last 12 months. The least reported locations were the shoulder, clavicle, and thoracic spine, representing 4.8% of the total complaints.
Common Causes of Shoulder Pain When Running
Pain in the shoulder when running can arise from poor shoulder posture, mainly if the shoulders are hunched or tensed during a run, leading to muscle strain. Additionally, repetitive arm motion or overuse during extended runs can contribute to discomfort and inflammation in the soft tissues of the shoulder region. Shoulder dislocation and fluid-filled sacs can cause pain worse than typical muscle strain. Shoulder impingement, often due to repetitive movement, is another common condition. Shoulder injuries, including rotator cuff injuries or rotator cuff tendonitis, can cause significant pain and impact your running performance.
Poor Running Form
Poor running form is one of runners’ most common causes of shoulder pain. When runners hunch their shoulder height, clench their fists, or fail to maintain proper posture, they place undue stress on the shoulder muscles and joints. This poor posture can also strain the neck muscles, leading to stiff neck and arm pain. This poor posture can lead to muscle spasms and achy shoulders. Over time, this can lead to rotator cuff injuries, shoulder instability, and shoulder impingement. Additionally, improper arm swing mechanics, such as crossing the arms in front of the body, can strain the shoulders and upper back.
Improper Breathing Technique
Breathing is critical to running, but many runners overlook its impact on shoulder health. Shallow breathing or holding the breath can cause the shoulders to tense up, leading to stiffness and pain. Additionally, improper breathing can affect overall posture, further contributing to shoulder discomfort. This tension can sometimes cause neck pain and exacerbate shoulder issues. When the shoulders remain tense for an extended period, the muscles can become overworked, leading to pain during or after running.
Muscle Imbalances
Muscle imbalances, particularly between the upper and lower body, can contribute to shoulder pain. If the shoulders and upper back muscles are weak compared to the stronger leg muscles, the shoulders may struggle to maintain proper posture during running. This imbalance can cause the shoulders to compensate by overworking, leading to pain and discomfort. Additionally, tightness in the chest muscles, such as the pectoralis major, can pull the shoulders forward, exacerbating the issue. Rotator cuff tendons and shoulder ligaments may also be affected.
Actively Raising and Lowering Arms When Running
Some runners tend to actively raise and lower their arms while running, especially when they feel fatigued or are trying to maintain a certain pace. This unnecessary movement can strain the shoulder muscles and joints, leading to pain. The repetitive motion of raising and lowering the arms can cause the shoulder muscles to become overworked, resulting in discomfort during or after a run. Dynamic arm movement can cause additional strain, mainly if done improperly.
Should You Stop Running if You Have Shoulder Pain?
Experiencing left shoulder pain while running doesn’t necessarily mean you must stop. However, it’s essential to listen to your body and take steps to address the pain. If the pain is mild and related to poor form or muscle tension, adjusting your running technique and incorporating simple shoulder exercises are enough to alleviate the discomfort. For more severe cases, where pain is persistent and accompanied by symptoms like sharp pain, numbness, or tingling, it may be necessary to consult a physical therapist or consider treatment options such as corticosteroid injections or anti-inflammatory medications.
However, suppose the pain is severe, persistent, or accompanied by other symptoms such as numbness, tingling, or weakness. In that case, it may be a sign of a more severe issue that requires medical attention. Continuing to run through significant pain could lead to further injury and longer recovery times. Consulting with a physical therapy service or an occupational therapist may be necessary to adequately address persistent or severe pain. Physical examination and magnetic resonance imaging (MRI) might be required to evaluate the extent of injury and appropriate treatment approaches for conditions like adhesive capsulitis or rotator cuff issues.
Tips for Preventing Shoulder Pain When Running
To prevent shoulder pain while running, maintain proper form and posture, ensuring that your shoulders remain relaxed and not hunched. Additionally, incorporate shoulder-strengthening exercises for the upper body to address muscle imbalances and enhance overall stability and support during your runs. Include exercises that target the rotator cuff tendons and shoulder strength. Paying attention to overhead movements and incorporating a range of motion exercises to maintain flexibility is also important.
Proper Warm-up and Cool-down
Warming up before a run and cooling down afterwards is essential for preventing shoulder pain. A proper warm-up should include dynamic stretches that target the shoulders, such as arm circles and shoulder shrugs, to increase blood flow and loosen up the muscles. Applying cold therapy or a heating pad can help alleviate shoulder pain after running. After running, it’s essential to cool down with gentle stretches that help release shoulder and upper back tension. Cold therapy can be particularly beneficial in reducing inflammation and discomfort.
Check and Improve Running Form
Maintaining proper running form is crucial for preventing shoulder pain. Keep your shoulders relaxed and avoid hunching them up toward your ears. Be mindful of your shoulder movement and ensure your shoulder socket and blade are correctly aligned to avoid unnecessary strain. Your arms should swing naturally at your sides, with your elbows bent at a 90-degree angle. Focus on keeping your posture upright and avoid crossing your arms in front of your body. Practicing good form can reduce strain on your shoulders and improve overall running efficiency.
Strengthen Shoulder Muscles
Strengthening the muscles of the shoulders and upper back can help prevent pain by improving stability and posture. Incorporate simple range and shoulder exercises, such as shoulder presses, lateral raises, and rows, into your regular workout routine. Strengthening these muscles will help them better support your upper body during running, reducing the risk of discomfort and injury.
Relax While Running
It’s important to stay relaxed while running to prevent unnecessary shoulder tension. Focus on maintaining a smooth, rhythmic breathing pattern and consciously relax your shoulders and arms. Periodically check in with your body during your run to ensure you’re not tensing up or overworking your shoulder muscles. Relaxing while running can help prevent shoulder pain and make your runs more enjoyable.
When to Seek Medical Help?
While many cases of shoulder pain can be managed with proper care and adjustments, there are situations where seeking medical help is necessary. If you experience persistent or severe shoulder pain that doesn’t improve with rest or adjustments to your running technique, it’s important to consult with a healthcare professional. Additionally, if the pain is accompanied by other symptoms such as swelling, redness, or limited range of motion, it could be a sign of a more severe condition that requires medical attention.
Conclusion
Though less common than other running-related injuries, shoulder pain can still significantly impact performance and enjoyment. Understanding the causes of shoulder pain and taking proactive steps to prevent it can help you maintain your stride without discomfort. By improving your running form, strengthening your shoulder muscles, and staying relaxed while running, you can reduce your risk of shoulder pain and keep your runs pain-free.
FAQs
How do I stop shoulder pain when running?
To stop shoulder pain when running, focus on maintaining proper running form, including keeping your shoulders relaxed and your arms swinging naturally at your sides. Incorporate shoulder-strengthening exercises into your routine and ensure you use an appropriate breathing technique to avoid shoulder tension. Additionally, warm up and cool down properly to prepare your muscles for the run and release any post-run tension.
How to relax shoulders when running?
To relax your shoulders while running, maintain a smooth, rhythmic breathing pattern and periodically check your posture to ensure your shoulders are not hunching up toward your ears. Keep your arms bent at a 90-degree angle and let them swing naturally at your sides. Consciously relax your shoulders and avoid unnecessary movements like raising or lowering your arms.
Should I run with shoulder pain?
Running with mild shoulder pain may be manageable if you adjust your form and incorporate exercises to address the pain. However, if the pain is severe or persistent, it’s advisable to rest and consult a healthcare professional to prevent further injury. Running through significant pain can lead to more severe issues, so it’s important to listen to your body and take appropriate action.
