Why does my shoulder hurt when I run?

Nowadays, people pay great attention to their physical health. I will pay attention to my fitness and running is a common fitness activity. However, sometimes some people experience shoulder pain when running. When this happens, it has a huge impact on people's daily lives. After understanding the cause, I took some measures to treat it. Now let me explain why my shoulders hurt when running.

1. Linkage effect. If the upper limbs and shoulder girdle strength are relatively weak when running, they cannot match the strength required by the lower limbs for running. The muscles of the upper limbs and shoulders have to bear a greater load than usual, so it is not surprising that shoulder muscle soreness occurs.

2. Flexibility. If the flexibility of the shoulder joint or the range of motion is not good enough, it will inevitably affect the range of arm swing. If the flexibility of the shoulder muscles is not good, it will increase the burden on the muscles that normally participate in swinging. Over time, it will also cause damage to the muscle soft tissue and overuse, causing pain.

3. Poor running posture. If you cannot maintain a good spinal posture while running, such as the habitual posture of lowering your head, hunching your chest and bending your waist, it will cause an imbalance in the local muscle strength of the shoulders, neck, chest and back, some muscles will be overloaded, some muscles will be too tense, while other muscles will be shortened, all of which are not conducive to the normal functioning of the muscles and will cause pain over time.

4. The running technical movements are not standard. When running, if the shoulders cannot be relaxed well and are held up, the neck and shoulder muscles that should not be under continuous stress will be in a state of continuous tension and stress. If you maintain this posture while running, you will easily experience shoulder and neck pain or even strain.

How to relieve stiff shoulders when running?

Slow down your cadence or just walk. Look forward, turn your head 45 degrees to the right, then drop your head forward and try to bring your ears close to your chest. Raise your left hand and squeeze and massage your left shoulder. Massage dozens of times, as usual, massage your right shoulder dozens of times, and press for a while longer if necessary. This can effectively relieve shoulder pain.

How to prevent shoulder pain when running?

1. Strengthening muscle strength is an important means to reduce shoulder and neck muscle injuries. In particular, pay attention to exercising and stabilizing the rotator cuff muscles of the shoulder joint so that the shoulder joint can remain stable when moving in all directions.

2. While doing strength training, do not neglect the flexibility training of the shoulders and neck, especially the range of motion of internal and external rotation and extension of the shoulder joint.

3. Always pay attention to keeping your body elevated, chest up, head up, and abdomen in when running, keep the force line of the spine, and the straight line relationship between the torso and the back leg. It is best to ask a professional running coach to help you correct and improve your running technique.