Trapezius Muscle Pain: OUCH!

[like2bike]

Cycling friends,
I need your help. When riding my road bike (or hybrid) I am experiencing severe trap pain. I have been fitted for both bikes, and have even gone as far as seeing a sports specialist to fit me. I still have the pain.

It's getting so it's hindering my riding ability. It feels like someone stabbed me in my traps with a fork.

Do I raise my handlebars? Mess with my fore/aft position? Seat stem? What?

Has anyone out there experienced this, and if so, what did you find that helped? I am at a loss and feeling frustrated over this.

I've got a 150 mile tour coming up and I'm screwed if I can't figure this out in time.... HELP!

:cry:

thank you!

Lori

[megale3]

Hey Lori
Do you have straight bars? the ability to move your hands around on the bars is a good thing for posture relief. What are your forks and bars made from? Aluminum is a real vibration transmitter of the road and it may be time to upgrade some componants like to carbon to dampen the shock.
Meg

[like2bike]

Hi Meg,
I have straight bars on the hybrid and the typical hoods/drop bars on my road bike. I even went to a smaller frame of bar, thinking that the standard size had my arms splayed out to widely.

Forks and bars are made from carbon. The folk stuck in my traps is made from STEEL. OUCHY.

Thanks for your suggestions. This one is so perplexing-- I MUST figure this out or I am doomed.

Lori

[BFSpin]

Hi, Lori -

You don't indicate what other strengthening/conditioning program you may already be doing; a focus on core strengthening may be helpful.

http://www.cnn.com/HEALTH/library/SM/00071.html

A good article with solid visuals. Nice refresher if you're already doing them!

Ditto what Meg said, too...when I ride my hands are all over those bars; arthritis in my shoulders, neck, back and hands makes it a necessity and helps a lot.

Good luck!

Beth

[like2bike]

Hi Beth,
Thanks for the link. Very helpful. I think my core muscles are fairly strong but could always be better.

I have orsteo-arthritis in my neck and this is probably part of my problem.

And yes, I am all over the bars as well.

I've decided I'm going to try one last professional bike fitter.

Here's hoping three times is a charm.

Thanks again!

Lori

[Patrick]

You may be riding too long too soon and it is just a question of adaptation. In addition to the other advice, consider isometric exercises of the neck, and shoulder shrugs with dumbbells. When riding, drop your ear towards one shoulder and then the next. Also gently extend and flex your neck. This should be done every 5 minutes until the pain has abated.

In Spin class, do you ride with high handlebars compared to your outdoor bikes? A lot of instructors do this so they can view the class better and do runs standing in position 2 without crouching over. Consider positioning your bars to the same height as your road bikes.

In class, try to elevate your chin a little so you can train your neck muscles. Also, try to leave room for a grapefruit between your chin and your chest.

[madcyclist]

Lori,

Everything that everyone has suggested may be vaild - core strength, bike fit, trying to do too much too soon. I don't know how much you ride on a real bike, but, it's not the same as riding a SPINNER as you know.

Of course when you are riding a real bike you are engaging your core muscles for balancing, stability, ... Your form is key in playing in fatigue especially when riding a 2-wheeler. Make sure your form is correct; your arms should be slight bent - this will help to relieve the strain on your traps, shoulders, and help relax your upper body while riding. Furthermore, watch your breatheing - relax and breathe in and out deeply.

As I said, your upper body should be relaxed when riding. Since your bike fit is ok (according to what you said previously), your bike fit shouldn't be the problem. So I would look at HOW you are riding and that begins with form.

You may say that your form is ok, but, your body is telling that maybe it isn't. Don't be in denial, we ALL have form issues in one way or another. Have someone, who knows what they are doing, take a look at you as your RIDE your bike on a ride. If you ride with a group or a friend, have them critique you. Don't do this is a shop, because, you probably are doing same thing your are doing on the road; this can't be caught in the shop because you aren't actually riding.

This is my take on what may be happening.
--

[raptor]

One more thing to think about: the stress monster. Psychosomatic mumbo jumbo, you know. I'm always carrying stress in my shoulders and neck, and it sometimes shows up as chronic pain. For some (like me, sometimes) even worrying about the pain and what's causing it can cause the pain.

Lynn

[like2bike]

As always, excellent advise from everyone here. I will do all of the above and let you know of my progress.

Many thanks,

Lori