Experiencing Shoulder Pain While Running?
Table of Contents
Here’s What You Need to Know
Shoulder pain while running is often overlooked, but it can disrupt performance and indicate underlying issues. Whether it’s a minor strain or a sign of poor posture, understanding the cause helps in effective treatment and prevention.
Common Symptoms of Shoulder Pain
Sharp or dull pain that worsens during or after a run.
Tightness or stiffness in the upper back, neck, or shoulders.
Pain that radiates down the arm or into the chest.
Numbness, tingling, or weakness in the arm.
If pain persists beyond exercise or affects daily activities, a deeper issue may be present.
Potential Causes of Shoulder Pain While Running
Muscle Overuse
Repetitive arm movement and shoulder tension during long runs.
Holding arms too high or rigid, causing fatigue in the deltoids and trapezius.
Poor Posture and Form
Rounded shoulders or a forward head position stress the upper back.
Excessive arm swinging or crossing the midline can create shoulder strain.
Inadequate Warm-up
Failing to activate shoulder stabilizers before running can lead to stiffness.
Lack of dynamic stretching prevents muscles from moving efficiently.
Previous Injuries
Rotator cuff injuries or shoulder impingements can resurface due to repetitive motion.
Neck and upper back issues may refer pain to the shoulder.
Addressing Shoulder Pain During Running
Key Stretches for Relief
Cross-body shoulder stretch to release tight deltoid muscles.
Thoracic spine mobility drills to improve posture and rotation.
Neck stretches to relieve upper trapezius tension.
Strengthening Exercises
Scapular Retractions (with resistance band):
Targets the rhomboids and mid-traps to improve shoulder stability.Wall Angels or Floor Angels:
Great for activating the shoulder stabilisers and promoting good scapular control.Dumbbell Rows or TRX Rows:
Build strength in the upper back and reduce over-reliance on the upper traps and neck muscles.Serratus Anterior Activation (Wall Push Plus):
This underrated muscle helps with shoulder blade control during repetitive arm movements like running.
Importance of Proper Running Techniques
Posture and arm swing are often overlooked causes of shoulder pain while running. Even small changes can reduce unnecessary strain.
Key Tips:
Relax your shoulders. Let them drop away from your ears. Avoid clenching or tensing your upper body.
Bend elbows to about 90 degrees. Keep arm swing short and purposeful—no flailing or crossing your body’s midline.
Keep your chest tall and head aligned. Avoid forward head posture or rounded shoulders.
Breathe deeply. Shallow breathing can create tension in the neck and upper chest.
Prevention Strategies for Running with Shoulder Pain
Tailoring Your Running Gear
Use a lightweight hydration pack or armband to avoid unnecessary strain (if applicable).
Ensure running shoes and apparel support proper posture.
Listening to Your Body
Take rest days if pain persists or worsens.
Modify training intensity to prevent overuse injuries.
Incorporating Cross-Training
Swimming and rowing build shoulder endurance without excessive impact.
Strength training for the upper body promotes stability and injury prevention.
When to Consult a Specialist
Pain persists despite rest and modifications.
Swelling, instability, or significant weakness in the shoulder.
Pain that worsens over time or affects daily movements.
Role of Physiotherapy
Assess movement patterns and muscle imbalances.
Provide manual therapy and corrective exercises.
Design a personalised rehabilitation plan to restore pain-free running.
Shoulder pain while running is often linked to posture, muscle imbalances, or inadequate warm-up. Addressing it through stretches, strength training, and running technique improvements can prevent long-term issues. If pain persists or worsens, consulting a physiotherapist ensures proper diagnosis and recovery.
