Long ride = neck/shoulder pain. any suggestions?

Hello Mates,

 

I'm 55, so I guess it might be the start of arthritis,  but geez!  it's becoming a nuisance.   I stretch each day, including the neck and shoulders,   but even that causes the neck to  speak up .   On rides, it'll start buggin' me at the base of the neck and across the shoulders after an hour or so.    I'm doing a ride from the Mississippi to Marquette Park in a month,  so I'd love to hear any suggestions.    Thanks !

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Permalink Reply by millenial removing Bernie tattoo on May 20, 2010 at 2:06am
I'm assuming you've got miles under your belt so its not an issue of inexperience. You might just have to raise your handlebars up some. If it keeps bothering you, the nuclear option would be to get a recumbent.

Have a great time on your tour, it sounds fun. Are you taking the Grand Illioins Trail?
Permalink Reply by Tony Adams on May 20, 2010 at 2:13am
1. Some long distance motorcyclists (see "over 55" above) will take a prophylactic dose of an OTC anti-inflammatory before (and during) a long day's ride.

2. How is your fit? If you have not already tried it, you may want to try a different fit such as a "french" fit which will have you in a more upright riding posture. If you are already upright, you might want to try a fit which has you more leaned over.

The French Fit is defined in the
The Traditions of Road Riding and Our Three Styles of Fit piece at:
http://www.competitivecyclist.com/za/CCY?PAGE=FIT_CALCULATOR_INTRO

What are you riding? a touring bike with drop bars?
Permalink Reply by Kevin Mulcky on May 20, 2010 at 3:22am
Try wearing a lighter helmet, and make sure that it's adjusted properly.

Or try to keep your neck relaxed, tilted at a forward neutral position, and watch the road with your eyes looking up. (i'm having a hard time explaining this method)

There's lots of info on cycling related neck pain on the net, Google is your friend.
Permalink Reply by igz on May 20, 2010 at 3:41am
Sounds like ya might be a bit overstretched forcing you to hold your head up at a more un-natural angle straining the neck, and the shoulders become strained a bit as they are also tryin to keep you up and then the added stress of them being a pivot point at such an angle.

im no expert on the subject, i just know it from experience of riding a bike that was too long for me in the past.
Permalink Reply by Joel on May 20, 2010 at 4:30am
In addition to stretching, you could try some weight training that focuses on the upper back and shoulders.
Permalink Reply by Patrick M. Cummings on May 20, 2010 at 7:24am
Thanks sincerely for the thoughts. I think you may be right, and I may have to raise the handlebars (and make that concession to the aging process. The ride we're doing is for a homeless shelter there in Marquette Park. We have a rte mapped out which starts in Clinton, Iowa
and ends in either Sycamore or St Charles the first day -- that's either 90 or 110 miles, so it depends on how chipper we're feeling, then on Sunday we wind through the western burbs for 55 or 75 miles, ending at the Shelter. Really looking forward to it, and I guess I'll see more of the countryside, as I may be sitting taller!
envane x said:
I'm assuming you've got miles under your belt so its not an issue of inexperience. You might just have to raise your handlebars up some. If it keeps bothering you, the nuclear option would be to get a recumbent.

Have a great time on your tour, it sounds fun. Are you taking the Grand Illioins Trail?
Permalink Reply by Michael Perz on May 20, 2010 at 8:23am
Are you a seasonal rider or year-round?
Permalink Reply by Anne Alt on May 23, 2010 at 5:41am
I don't have any additonal thoughts on the pain issue. Just wanted to wish you a good ride. I've heard about the ride from Ken Gray and Glenn Mitzner.

Patrick M. Cummings said:
Thanks sincerely for the thoughts. I think you may be right, and I may have to raise the handlebars (and make that concession to the aging process. The ride we're doing is for a homeless shelter there in Marquette Park. We have a rte mapped out which starts in Clinton, Iowa
and ends in either Sycamore or St Charles the first day -- that's either 90 or 110 miles, so it depends on how chipper we're feeling, then on Sunday we wind through the western burbs for 55 or 75 miles, ending at the Shelter. Really looking forward to it, and I guess I'll see more of the countryside, as I may be sitting taller! envane x said:
I'm assuming you've got miles under your belt so its not an issue of inexperience. You might just have to raise your handlebars up some. If it keeps bothering you, the nuclear option would be to get a recumbent.

Have a great time on your tour, it sounds fun. Are you taking the Grand Illioins Trail?
Permalink Reply by cutifly on May 23, 2010 at 7:52am
1480 W. Fullerton Ave $10 10 min chair massage by a Chinese person mostly elbow work for upper back and neck. Fixed me in three sessions for a shoulder injury good as new. Spend the money and you will be fixed up. 525-4705 (773) but don't bother calling unless you speak Chinese. There is your answer ....
Permalink Reply by A.K.A Paul on May 23, 2010 at 8:43am
I have arthritis in my neck and often it is stiff after long rides. What seems to be very effective is 800 mg of ibruprofin after a ride. usually I wake up the next morning and I'm fine. I ride every day, it tends to be worse when I dont ride every day. I had a doctor tell me once that when I ride everyday my body produces more endorphins and that it helps the pain alot. Not sure if it masks the pain or if endorphins act as an anti-inflamitory. I just know it helps.
Good luck with your ride!
Permalink Reply by Ken Gray on May 23, 2010 at 9:57am
Pat, I think you've added this link for all of us! I'm of the school of self medication but all the talk of proper fit is the key to less medication I think.
Permalink Reply by Eduardo on May 23, 2010 at 10:34am
Haven't read the other replies but chances are that your bike may be a bit too big for you. Try to get fitted for a bike. Once you do, may fine that you ride several mph faster while keeping the same effort. Definitely consider it if you tour.

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