Shoulder pains

[Danny00135]

So after riding somewhat more often than usual, my shoulders are hurting a lot,

It's started out painful when riding, making it difficult to do anything, but now I'm lying in bed (control yourselves boys) and they're more painful than they've ever been...

Anyone know any remedies before I get told to cool it on the riding by the docs?

[N.Wood]

I'm no doctor or whatever, but some thoughts:

• Stretch them before and after riding
• Maybe building up muscle below your shoulders (opposite to the ones that sit on top) would help?

Mine are relitively f**ked from trials. Sucks.

[CalopS]

I THINK I heard or read somewhere that stretching you neck can cure problems with arms/shoulders.

No harm in trying anyways.

[Kevinfor]

Could you try to be more specific? Describe the pain.

The shoulder is a ball join that sits in a rotator cup and if you have a muscle imbalance, that can pull the ball more towards one side which will cause you pain!

Since we're talking about riding trials here, I guess its the front of your shoulders or maybe even the pec minor thats tensing up.

So try this: When you are sitting down with your back straight, try pushing your shoulder back a bit with one hand, dont go mad on it just push it back enough so you can have the palm of your hand on the collar bone and your fingertips on the shoulder and then try to move that arm around while still keeping preasure on the shoulder.

If that feels better then what you need to do is stretch the front of your shoulder and pec minor (this is an easy stretch, just find a wall and put your arm against it and then move the out side leg forward and try to lean forward)

EDIT! Acidentaly posted hah!

After you have stretched you should try to build up the back of your shoulders, if you have acces to a gym this is best done by doing any kind of rows, if you do not have acceses to a gym you should do one arm rows, an exercice where you lean forward and place your left hand and knee on a bench or even a bed, and with your right hand you pull a heavy weight up so you can touch your chest with it.

Hope that does the trick!

Kevin.

Edited February 20, 2013 by Kevinfor

[Danny00135]

Thanks for the replys guys, I'll see if these do the trick

[ooo]

Basically adding to what Kevin said.

If its both shoulders hurt without having some sort of trauma you might have upper crossed syndrome and have some sort of shoulder impingement. It starts with tendonitis and bursitis of the shoulder, Have a read around on those topics and see if they fit what you feel. If you think yes then the stuff below may help...

The position of trials makes the upper trapezius and pectorals tight while the lower traps and subscapularis get over strained and weakened. The latissimus dorsi may also be weak. The answer will be to stretch and do trigger point massage. But first you will have to rest and restrict motion, take ibuprofen it should help reduce inflammation and scarring, ice packs work well too.

Look up traps stretches and pectoral stretches, choose a few and work different angles, ease into them and relax. If a stretch technique is painful or doesn't provide relief try a different one.

Then as kevin said you have to tighten and strengthen the back muscles, rows - wide and narrow grip, pull ups - wide and narrow grip, reverse flys and cuban presses are the sort of exercises you want to look at.

But also, importantly see your GP and try to get referred to a physio, it may take some time for referral so go soon.