Shoulder Pain

Causes of Shoulder Pain on Runners and How to Avoid Them

Shoulder pain is a common complaint among runners. This can vary from a dull ache to sharp stabbing pain and can be caused by several factors. To avoid these problems, runners need to make sure their rotator cuffs are strong. They can also have sports and therapeutic massage therapy to ease the discomfort. 

Here are the common shoulder pain among runners and how to avoid them: 

1. Trapezius Muscle Strain 

The trapezius muscle is used in typical running motions, including lifting your arms to your head, pushing off from the ground, and reaching overhead. When these motions are combined with repetitive movement over time, the muscle can become strained.

Some common signs and symptoms of a trapezius muscle strain include pain when lifting your arm above your head, difficulty moving your arm around your shoulder joint, and decreased range of motion. If you experience any of these symptoms, it is vital to seek medical attention as soon as possible to ensure that the muscle strain does not become more serious.

To prevent shoulder strain from occurring, be sure to keep your shoulders mobile by stretching regularly and working on strengthening your rotator cuff muscles.

Here’s a good remedy for this condition:

  • Take an ice pack and place it on the affected area for 15 minutes every 2 hours. This will help reduce inflammation and help with pain relief.
  • Rest the shoulder as much as possible. Avoid using your shoulder muscles excessively to avoid further injury.
  • Apply a topical anti-inflammatory cream or ointment to the area several times a day. 

2. Rotator Cuff Injuries

Rotator cuff injuries are a common problem for runners. A rotator cuff is a group of muscles that attach the shoulder blade to the upper arm. These muscles work together to rotate the shoulder. When these muscles are injured, they can cause pain and disability.

Injuries can happen when the muscle around your shoulder blade is overworked or damaged. This is due to too much lifting, pushing your body too hard, or straining yourself. 

There are a few things that you can do to alleviate this pain. You may want to try ice packs or over-the-counter medications like ibuprofen. If these remedies don’t work, you may need to see a doctor to get explicitly treated for your shoulder injury. 

3. Cervical Spine Pain 

Cervical spine pain is often caused by shoulder impingement syndrome, which occurs when the shoulder muscles insert into the neck too tightly. It can present itself in various ways, depending on the underlying cause. 

However, people with cervical spine pain experience neck pain, headaches, and pain radiating down the arms. In more severe cases, cervical spine pain can also lead to difficulty swallowing, dizziness, and even loss of bowel or bladder control.

You can do a few things to help avoid cervical spine pain in runners. Make sure you correctly execute your running form. Avoid excessive arching of the back and holding your head down too tightly. Also, keep your core engaged and maintain a good posture throughout your run. 

Finally, be aware of any shoulder pain you may be experiencing and treat it accordingly. If it persists, see a doctor for further evaluation. 


Runners should pay close attention to the symptoms of shoulder pain and work to alleviate them as quickly as possible. By following these tips, runners can reduce the risk of chronic shoulder pain and keep their running routine as comfortable and practical as possible. You can also look for massage services to help you ease the pain. 

Are you looking for the best therapeutic massage in Culver City to help with shoulder pain? Look no further than MetaTouch. Here, we develop customized programs to meet your specific requirements. Schedule a session today.

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