One of the most frequent pains when we go jogging is usually shoulder or upper trapezius pain. If it is not very acute it does not make us stop, but it can be annoying. Today we teach you to prevent and solve the pain of the trapeze when running.
The pain in the area of the trapezius when traveling is due to a poor posture maintained for a long period of time. Most of the time when running we carry our shoulders forward unconsciously, when what we really should do is keep our chest in front of our shoulders. To maintain a correct posture during our running sessions we can follow these simple guidelines.
- Shoulders back and down: This is a guideline that we should follow normally in our day to day. Approaching the shoulders to the ears or slouching the upper back area (kyphotic attitude) shifting the shoulders forward is usually quite common. Remembering the premise of « shoulders back and down, and chest up » will help us improve our body posture at a stroke.
- Chin parallel to the ground: and not attached to the chest. This usually happens when we are looking at the ground just in front of our feet while running. It is not convenient to raise your head too much to not add extra tension to the neck, but it will help us take the look about 2 meters in front of us.
- Activate your core: Yes, also when running our central area is important. The activation of the core will make our back stay upright and make it easier stabilize our pelvic girdle (do not tilt one hip more than the other to the side). If you do not know how to activate the core, we leave you a little trick in this post.
- Improves mobility and stabilization of the shoulder: If we are shortened forward, the pain in the trapezium area is more than likely. Recently we presented three exercises to recover the mobility of the shoulders, and we have also suggested isometric exercises to work the stabilization of our most mobile joint.
Also remember warm up and stretch before and after running: not only the legs, but also the shoulder girdle area. Although it may not seem like it, it intervenes in the career movement more than we think.
If the trapezius hurts again while running try to relax your shoulders and leave your arms hanging on both sides of the body until the trapezius musculature weakens. Check your posture, make the appropriate corrections and you can move on.
This article was originally published by Lady Fitness in October 2014 and has been revised for republication.
Image | Nike
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