Why You Experience Shoulder Pain While Running

When you lace up your running shoes and hit the pavement, you might expect your legs to feel the burn. But shoulder pain? That can come as a surprise. It seems odd that a leg-focused sport could cause upper body pain. However, the truth is your shoulders and neck muscles work hard to maintain proper posture while running. 

Poor form, like a forward-leaning stance, forces these muscles to work overtime, leading to aches and pains. The good news is that with a few simple changes, you can keep your shoulders comfortable and your running smooth, even as you increase your training for that big race.

Common Causes of Shoulder Pain While Running

runner having shoulder pain

Let’s explore some key factors that might be causing your shoulder pain while running: 

  1. Recently Starting Running or Increasing Mileage: If you’re new to running or have recently increased your distance, your body may not be fully prepared for these new demands. Such sudden changes can lead to muscle fatigue and strain in your shoulders.
  1. Holding Too Much Tension in the Upper Body: Many runners unknowingly carry tension in their shoulders and neck while running. Consequently, this often happens due to stress, anxiety, or excessive focus on form, leading to pain and discomfort.
  1. Poor Posture: Good posture is essential for all runners. Leaning forward while running can put extra strain on your shoulder and neck muscles. Poor posture can also affect your breathing and overall running efficiency, contributing to shoulder pain.
  1. Incorrect Arm Swing: Your arm movement plays a crucial role in running. An improper arm swing, such as swinging too high or across your body, can create tension in your shoulders. Ideally, your arms should move in a natural, relaxed motion alongside your body.
  1. Weak Upper Body: A strong upper body is essential for good running form. Weak shoulders and upper back muscles may struggle to support your posture during a run, leading to discomfort and pain.
  1. Inappropriate Running Shoes: Proper footwear is crucial for your running experience. Shoes that don’t provide adequate support or fit properly can lead to imbalances in your running form, causing extra strain on your shoulders.
  1. Stress: Emotional and mental stress can manifest physically, including tension in your shoulders. When stressed, you might unconsciously tighten your muscles, which can lead to discomfort during physical activity.
  1. Aggressive Heel Striking: Heel striking, where your heel contacts the ground first, can create shock waves that travel up your body, eventually affecting your shoulders and neck. This impact can lead to shoulder pain over time.
  1. Shoulders Being Too Relaxed: Excessive relaxation in the shoulders can also cause issues. Drooping shoulders or loosely swinging arms can affect your posture and running efficiency, contributing to shoulder pain.

Should I Be Concerned About Shoulder Pain While Running?

Tired woman

Certain signs indicate the need to be concerned about your shoulder pain while running. It’s best to seek medical attention if you experience any of the following:

These symptoms may suggest a more serious underlying condition, such as a rotator cuff tear, labral tear, or instability in the shoulder joint. Don’t ignore these warning signs, as it can lead to further damage and a longer recovery time.

Should You Stop Running if You Feel Shoulder Pain? 

First and foremost, listen to your body. If the pain is sharp, intense, or makes it difficult to move your arm, it’s wise to stop running immediately. Pushing through severe pain will lead to further injury and longer recovery times.

On the other hand, if you’re experiencing mild discomfort or a dull ache, you can continue your run with some adjustments. Try the following:

  1. Slow down your pace and see if the pain subsides.
  2. Focus on relaxing your shoulders and maintaining good posture.
  3. Adjust your arm swing to reduce strain on your shoulders.

After your run, take time to assess the situation. If the pain persists or worsens, it’s a good idea to take a break from running for a day or two. During this time, apply ice to reduce inflammation and gently stretch your shoulder muscles. 

Can Running Help Shoulder Pain?

While it might seem counterintuitive, running with proper form can help alleviate shoulder pain in some cases. 

Good running form ensures that your body is well-aligned and reduces unnecessary strain on your shoulders. When you maintain an upright posture with your shoulders back and relaxed, your muscles work more efficiently, which can lessen discomfort.

Can Changing Your Running Technique Help Shoulder Pain?

Yes, changing your running technique can greatly help alleviate shoulder pain. Proper running form not only improves your overall performance but also reduces the risk of injury, including discomfort in the shoulders. Here are two key techniques to focus on that can make a difference: 

1. Proper Arm Swing

An effective arm swing is essential for maintaining balance and stability while running. Your arms should move forward and backward, not across your body. Keep your elbows bent at a 90-degree angle, and keep your fists relaxed, as if holding a small object. This helps reduce tension and counterbalances the motion of your legs, minimizing strain on your shoulders.

2. Relaxing the Shoulders

Many runners unknowingly carry tension in their shoulders, which can lead to discomfort. To help with this, focus on keeping your shoulders relaxed. Before you start running, take a moment to shake out your arms and roll your shoulders back and down. While running, if you notice tension or your shoulders creeping up towards your ears, make a conscious effort to relax them.

3. Maintaining a Balanced Posture

When your body is aligned correctly, it reduces stress on your joints and muscles, including those in your shoulders. To maintain a balanced posture, don’t lean too far forward or backward, as this can put extra strain on your upper body.

Additionally, engage your core muscles to provide stability and support for your upper body. A strong core helps maintain proper posture and reduces the risk of shoulder pain.

When to See a Doctor About Shoulder Pain

shoulder massage

Shoulder pain can arise from various causes, and while many cases can be managed at home, specific symptoms indicate that medical attention is necessary. Knowing when to seek help is crucial for preventing further complications and ensuring proper treatment.

Symptoms That Require Medical Attention

  1. Persistent Pain: If your shoulder pain lasts longer than two weeks without improvement, it’s time to consult a doctor. Chronic pain may indicate an underlying issue that requires professional evaluation.
  1. Severe Pain: Sudden, intense shoulder pain, especially if it limits your ability to move your arm, should be taken seriously. This could signal a dislocated shoulder, a broken bone, or a torn tendon.
  1. Swelling or Deformity: If you notice significant swelling, bruising, or a change in the shape of your shoulder, seek medical attention. These signs may indicate a severe injury that needs immediate care.
  1. Numbness or Tingling: Experiencing pins and needles, numbness, or weakness in your arm or hand can suggest nerve involvement or other serious conditions. If these symptoms persist, it’s essential to see a healthcare provider.
  1. Heat or Redness: If your shoulder feels warm to the touch or appears red, it may indicate inflammation or infection. These symptoms warrant a prompt visit to a doctor.
  1. Pain After an Injury: If your shoulder pain follows an injury, such as a fall or accident, it’s essential to get evaluated. Injuries can lead to fractures or other severe conditions that may not be immediately apparent.
  1. Accompanying Symptoms: If you experience fever, chills, or a general feeling of being unwell, along with shoulder pain, it could indicate an infection or other systemic issue that requires medical evaluation.

Types of Specialists to Consult

A primary care physician is a good starting point; they can assess your symptoms and provide initial treatment options. If your condition requires further evaluation, they may refer you to an orthopedic surgeon specializing in shoulder injuries.

Physical therapists are also valuable resources for shoulder pain. They help assess your shoulder function, provide targeted exercises to strengthen the area and teach you proper techniques to avoid future injuries. Additionally, a sports medicine specialist can offer insights tailored to runners by addressing both shoulder pain and any running-related concerns.

Stretches to Alleviate Tight, Achy Shoulders

Tight, achy shoulders can put a damper on your running experience. Fortunately, incorporating these simple stretches into your routine can help loosen up those muscles and reduce discomfort.

1. Pec Minor Doorway Stretch

Find a doorway and place your forearms on either side, elbows at shoulder height. Lean forward slightly to feel a stretch across your chest and the front of your shoulders. 

Breathe deeply and hold for 20-30 seconds. The act is a great stretch for runners who tend to hunch forward, as it opens up the chest and realigns the shoulders.

2. Trapezius Stretch

Sit or stand comfortably. Gently tilt your head to one side and bring your ear towards your shoulder. For a deeper stretch, use your hand to apply light pressure on the opposite side of your head. Hold for 15-20 seconds, then switch sides. This stretch targets the upper trapezius, a common area of tension for runners.

3. Side Shoulder Stretch

Bring one arm across your body at chest height. Use your other arm to gently pull the stretching arm closer to your body. You should feel a stretch in the back of your shoulder. Hold for 20-30 seconds, then switch arms. This stretch is particularly beneficial if you feel tightness in your deltoids or rotator cuff muscles.

4. Shoulder Circles

Stand tall with your arms relaxed at your sides. Slowly roll your shoulders forward in large circles for 10-15 repetitions, then reverse the direction. It helps improve circulation and mobility in your shoulder joints, which can become stiff during long runs.

5. Lat Stretch

Stand next to a wall or sturdy object. Raise the arm closest to the wall overhead and place your hand on the wall. Gently lean away from the wall, feeling a stretch along the side of your body. Hold for 20-30 seconds, then switch sides. Lat stretch targets your latissimus dorsi, which can become tight from repetitive arm swinging during running.

6. Pec Stretch

Stand in a doorway or next to a wall. Raise your arm to shoulder height and place your palm on the wall or door frame. Slowly rotate your body away from your arm until you feel a stretch across your chest. Hold for 20-30 seconds, then switch sides.

Tips for Preventing Shoulder Pain While Running

Here are some practical tips to help you prevent shoulder pain and keep your runs pain-free:

1. Maintaining Proper Running Form

Good form is your first line of defense against shoulder pain. Keep your head up, shoulders relaxed, and arms swinging naturally at your sides. Avoid hunching or tensing your shoulders, even when you’re tired. It might feel awkward at first, but with practice, good form will become second nature.

2. Regular Stretching and Strengthening Exercises

Don’t neglect your upper body just because running is primarily a lower body activity. Incorporate shoulder stretches into your warm-up and cool-down routines. Spend a few minutes each day doing shoulder rolls and arm circles. For strength, try push-ups, planks, and resistance band exercises. Strong, flexible shoulders are less prone to pain and injury.

3. Using Appropriate Running Shoes

You might wonder how shoes affect your shoulders, but it’s all connected. Worn-out shoes can alter your gait, leading to compensations that travel up your body. Replace your running shoes every 400-500 miles or when you notice uneven wear. Consider visiting a specialty running store for a proper fitting – the right shoes can make a world of difference.

4. Incorporating Rest and Recovery into Your Routine

Your body needs time to repair and strengthen after workouts. Don’t underestimate the power of rest days. 

Mix up your training with low-impact activities like swimming or cycling to give your running muscles a break. After challenging runs, try gentle yoga or use a foam roller to work out any knots in your upper back and shoulders.

5. Managing Stress Levels

Stress often manifests as physical tension, particularly in the shoulders and neck—practice stress-reduction techniques like deep breathing or meditation. Even a few minutes of mindful breathing before your run can help you start to relax. Consider activities like yoga or tai chi that combine movement with relaxation techniques.

Final Thoughts       

As you lace up your running shoes and hit the road, remember that your journey is uniquely yours. Shoulder pain doesn’t have to be part of that journey. But understanding your body, adjusting your form, and taking care of yourself both on and off the track can keep those shoulders happy and your stride strong. 

Don’t let discomfort hold you back from achieving your running goals. Whether you’re training for a marathon or just enjoying a quick jog around the block, you have the power to run pain-free. Keep moving forward, stay positive, and, most importantly, enjoy every step of your running adventure!