Shoulder pain

[bob lockwood]

Hi, I've stopped riding for a time to fix my shoulder, I have pain in the anterior deltoid after I ride (its hard to put on a shirt for instance).  If I just push on the muscle lightly having my arm crossing my chest (which is painful), then the pain goes away.  I already saw a Dr, he said I don't have any obvious tears.  Also I'm not supposed to take NSAIDs (long story).  Any ideas, I'm thinking maybe a nerve in shoulder is getting entrapped or irritated?  I tried a CDB cream from Sprouts didn't work.  Also different kinds of pain patches, work marginally.

Thanks in advance.  Bob

[Ann Klein]

Did someone say shoulder pain?

Bob, my issue is probably different from yours.  It stems from massive amounts of scar tissue from surgery and muscle loss in the upper back after Inwas hit by a car.  I’m also taking a break from distance until I feel I can ride and not be in pain. 

Here’s what I am doing FWIW:

Myofascial release therapy.  This helps with redirecting the body kinks from scar tissue   It is the only thing that relieves the pain!  My brother is a Pt and has started incorporating this for his shoulder patients, so might be worth finding someone. I go to Dana Fonte in Berkeley.  

I also have a trainer who is working on building the muscles of the shoulder that need to compensate for the dead nerve/muscles.  

With help of the trainer (who is a cyclist), am doing very specific positional work on the bike.  Specifically, working on paying attn to my shoulder position. It’s notable that the moment I get stressed for any reason, my shoulder starts to hurt.  So I seem to roll forward when I am stressed.  The other thing I am working on it head position.  I am not too far forward anymore. Trying to keep the shoulders neutral and use more core (building that too)

I hope you feel better soon!

Ann

On Mon, Oct 7, 2019 at 7:43 AM bob lockwood <mail...@gmail.com> wrote:

Hi, I've stopped riding for a time to fix my shoulder, I have pain in the anterior deltoid after I ride (its hard to put on a shirt for instance).  If I just push on the muscle lightly having my arm crossing my chest (which is painful), then the pain goes away.  I already saw a Dr, he said I don't have any obvious tears.  Also I'm not supposed to take NSAIDs (long story).  Any ideas, I'm thinking maybe a nerve in shoulder is getting entrapped or irritated?  I tried a CDB cream from Sprouts didn't work.  Also different kinds of pain patches, work marginally.

Thanks in advance.  Bob

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Ann Klein

annk...@gmail.com

(510) 282-5893

[Larry Sokolsky]

Bob,

I had complications from being hit by a car. It took 3 years to diagnose it as a torn labrum which was surgically repaired. 

If your injury was not caused by trauma, it could be arthritis or an internal injury caused by something you inadvertently did. 

It’s a very complicated joint. I’d insist on an mri to find the root cause. Hopefully this can be cured by pt without surgery, but without a diagnosis it’s hard to prescribe the correct PT. 

Larry

On Oct 7, 2019, at 7:43 AM, bob lockwood <mail...@gmail.com> wrote:

Hi, I've stopped riding for a time to fix my shoulder, I have pain in the anterior deltoid after I ride (its hard to put on a shirt for instance).  If I just push on the muscle lightly having my arm crossing my chest (which is painful), then the pain goes away.  I already saw a Dr, he said I don't have any obvious tears.  Also I'm not supposed to take NSAIDs (long story).  Any ideas, I'm thinking maybe a nerve in shoulder is getting entrapped or irritated?  I tried a CDB cream from Sprouts didn't work.  Also different kinds of pain patches, work marginally.

Thanks in advance.  Bob

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[Jay Ho]

Hi Bob,

You might want to see a bike fit specialist. But, barring that, this thinking worked for me:

During long rides, it's important to unload your hands, arms, and, by extension, shoulders and upper back. The way to do this is to prioritize positioning your body weight to achieve a fore/aft balance. It sounds like your seat might be too far forward. 

- While on a seated position pedaling on a steady flat, what happens when you take one hand off the bars and move it to your side? If you feel like you're going to fall forward, you're not balanced.

- Move your seat back by 1cm. You'll have to move it lower to maintain the right radial length for your legs. Notice how your torso naturally moves forward and lower. Your core will start to activate, and take the load off your hands. Try the above again.

Ideally, you should be able to move both hands down to your sides (carefully!) and maintain your torso angle. This can be counterintuitive because we've been taught to think that a more upright position is "more comfortable". For me, achieving a fore/aft balance via torso angle and seat setback works much better in the long run.

-Jay

[bob lockwood]

Thanks everybody I will try these things.

On Monday, October 7, 2019 at 7:43:55 AM UTC-7, bob lockwood wrote:

[Matthew Liggett]

You might see another doctor (a good sports-centric orthopedist or sports medicine doctor).  Cycling exacerbates a ton of problems with posture most of us have already from sitting, using computers, etc.  Ultra-endurance cycling?  It's definitely not any better!

So if the doctor can't find anything you might see if you can find a PT or even a personal trainer who can help you work on strengthening and lengthening muscles and improving posture and mobility.  Open up shoulder and chest, improve strength of rhomboids, lengthen a bunch of muscles that tighten with age like biceps, pec major, etc.  Some Pilates exercises can also help strengthen and lengthen postural muscles.

Massage or myofascial release can also help.  E.g., sometimes tender muscles actually get better after you start foam rolling them.

Good luck.

 -Matt

On Mon, Oct 7, 2019 at 7:43 AM bob lockwood <mail...@gmail.com> wrote:

Hi, I've stopped riding for a time to fix my shoulder, I have pain in the anterior deltoid after I ride (its hard to put on a shirt for instance).  If I just push on the muscle lightly having my arm crossing my chest (which is painful), then the pain goes away.  I already saw a Dr, he said I don't have any obvious tears.  Also I'm not supposed to take NSAIDs (long story).  Any ideas, I'm thinking maybe a nerve in shoulder is getting entrapped or irritated?  I tried a CDB cream from Sprouts didn't work.  Also different kinds of pain patches, work marginally.

Thanks in advance.  Bob

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Matt Liggett

[Diane Lake]

I’ve had frozen shoulder on both sides, and this is good advice.  I spent quite a bit of time working with a physical therapist on posture - particularly chest out and shoulders back.  It really, really helped.

Glen Olson 

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