What's hurting?
Shoulder pain when cycling can have a variety of causes. The fact that the shoulder is the most mobile joint in the human body plays a major role here. Unlike many other joints, there is no socket. In the shoulder, muscles, tendons and ligaments hold the head of the humerus in the correct position. If these do not fulfil their task adequately, shoulder pain is often the result. Classic bike complaints: Impingement syndrome (bottleneck syndrome) of the shoulder: soft tissue (e.g. muscle) trapped under the acromion.
What to do on the body?
Strengthen your rotator cuff. The best way to do this is to use a Theraband to regulate the resistance. In addition to mobility exercises, you should also strengthen the cuff three times a week with rotational and pulling movements.
and pulling movements. A visit to a physiotherapist is recommended to significantly improve the quality of your exercises (especially if you have long-term problems). The strengthening and stretching exercises shown for the shoulder can also be easily incorporated into your everyday life.
What to do on the bike?
Check your seat length and cant. The longer you sit, the greater the angle between your upper arm and chest. This increases the pressure on the acromion. A shorter stem can quickly remedy the situation - especially if the problems have only recently arisen. Excessive elevation also puts too much pressure on the shoulder, as more holding work is required. Tip: Make sure that your saddle is levelled. A lowered saddle point also leads to more holding work in the shoulder region.
You can read this article or the entire BIKE 1/2018 issue in the BIKE app (iTunes and Google Play) or buy the issue in the DK shop reorder:
