are cramps in the neck/shoulder normal?
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are cramps in the neck/shoulder normal?
I have a large size Giant (maybe 55/56cm) with a short stem 75mm (I think that's right, there is also a 12 and 17 printed on it). I don't have any lower back pain. the only pain I get is in my right shoulder just below the neck. Also up my neck a little but I kind of expect that from straining. I know I've got the right seat height and aft/fore adjustment. I've been in a couple times for a complete sizing and tested with a plum line. bony part of knee is at pedal axle.
I do keep my handlebars pretty high, I have all the spacers loaded below the stem. I've attached a picture as well.
Anyone have any suggestions of what I can do or adjust. I will be happy to try anything, ride the trainer (well not happy about that part) and let u know. I'm worried this bike might be slightly too big for me, but the medium really felt small when I rode it.
Thanks!
I do keep my handlebars pretty high, I have all the spacers loaded below the stem. I've attached a picture as well.
Anyone have any suggestions of what I can do or adjust. I will be happy to try anything, ride the trainer (well not happy about that part) and let u know. I'm worried this bike might be slightly too big for me, but the medium really felt small when I rode it.
Thanks!
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No.
A properly fitted bike puts the body in a neutral position. That is, the only thing that should hurt are the muscles in your legs from working to keep your ass moving.
How tall are you?
What is your inseam?
What is your arm length?
How flexible do you consider yourself to be?
Have you ever eaten just one?
A properly fitted bike puts the body in a neutral position. That is, the only thing that should hurt are the muscles in your legs from working to keep your ass moving.
How tall are you?
What is your inseam?
What is your arm length?
How flexible do you consider yourself to be?
Have you ever eaten just one?
__________________
Ten tenths.
Ten tenths.
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sorry, meant to post that. 6' even.
not sure on the rest, I don't own a suit. can I measure with a normal tape measure. I'm sure my wife can do that for me. might be 15 ... nah 5 minutes before we're done. well I'm done.
I can stand and touch the very tips of my fingers to my toes.
I have two bananas in the fridge waiting for my metric tomorrow
not sure on the rest, I don't own a suit. can I measure with a normal tape measure. I'm sure my wife can do that for me. might be 15 ... nah 5 minutes before we're done. well I'm done.
I can stand and touch the very tips of my fingers to my toes.
I have two bananas in the fridge waiting for my metric tomorrow
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I have a medium Giant TCR. The size works out to a 55. A large I think is like a 58 or 59.
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Given that only your right shoulder gets cramped, I'm not sure the bike fit is to blame. If the bars were in the wrong place, it would seem to me that both shoulders would hurt.
A picture of you on the bike would make it easier to see your riding position.
Does your shoulder cramp up only in certain positions? That is, does in only cramp up on the drops? Hoods? Tops? Or does it cramp up in all positions?
A picture of you on the bike would make it easier to see your riding position.
Does your shoulder cramp up only in certain positions? That is, does in only cramp up on the drops? Hoods? Tops? Or does it cramp up in all positions?
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Given that only your right shoulder gets cramped, I'm not sure the bike fit is to blame. If the bars were in the wrong place, it would seem to me that both shoulders would hurt.
A picture of you on the bike would make it easier to see your riding position.
Does your shoulder cramp up only in certain positions? That is, does in only cramp up on the drops? Hoods? Tops? Or does it cramp up in all positions?
A picture of you on the bike would make it easier to see your riding position.
Does your shoulder cramp up only in certain positions? That is, does in only cramp up on the drops? Hoods? Tops? Or does it cramp up in all positions?
Unrelated, but couldn't help but notice your stem/spacer situation looks kinda weird-- looks like you could [gasp] flip the stem back an loose 2 or 3 spacers.
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No!
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I get cramps only in my left shoulder. I find myself hunching that shoulder, and if I remind myself to relax and drop it, cramping is minimal. When the cramping is uncomfortable, a little self massage helps.
Leland
Leland
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I cramp on the hoods and I actually flipped the stem, it was on upside down for a more recreational fit before. I cramped with the stem in either position. Yeah, I make sure to bend my elbows. I'll try and get a pic of me on it later today.
The other shoulder will cramp up but it doesn't seem as bad and the right is the first to flare up, usually after 10 miles.
edit: I attached a pic of me on the trainer.
The other shoulder will cramp up but it doesn't seem as bad and the right is the first to flare up, usually after 10 miles.
edit: I attached a pic of me on the trainer.
Last edited by mindaugas; 09-13-08 at 09:29 AM.
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I took a 35 mile today and I really felt it in my upper arms (the backs of them, not the bicep) and at the base of my neck in the middle of my back. I made sure to keep my elbows bent and also tried to relax my shoulders. I kept on the hoods. I'm not worried about my arms, I probably just need to lift some dumbbells or something. But the cramping on my neck and just below it is killing me.
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I took a 35 mile today and I really felt it in my upper arms (the backs of them, not the bicep) and at the base of my neck in the middle of my back. I made sure to keep my elbows bent and also tried to relax my shoulders. I kept on the hoods. I'm not worried about my arms, I probably just need to lift some dumbbells or something. But the cramping on my neck and just below it is killing me.
Last edited by Campag4life; 09-13-08 at 03:35 PM.
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I'm guessing that it's a fitness issue. You (and your shoulders) look hunched up on the bike. Core strength is likely to be a problem, as lack of it contributes to slumping forward, putting too much weight on your arms and upper body, and your shoulders come up and neck comes down.
If you can support yourself in that position without using your arms to hold you up, your core is pretty good. Otherwise, you're gonna tire all those upper body muscles. Tired muscles get sore.
My problem was I was too far forward for my fitness level. I had similar complaints, and when I went with a shorter stem, it almost all went away. That, and riding alot in the drops to build core strength. Sit ups and other trunk strengthening exercises could help, especially since you're not going to find a stem that's much shorter than 75mm. Maybe raise it up by going with a flipped up stem with a larger angle?
If you can support yourself in that position without using your arms to hold you up, your core is pretty good. Otherwise, you're gonna tire all those upper body muscles. Tired muscles get sore.
My problem was I was too far forward for my fitness level. I had similar complaints, and when I went with a shorter stem, it almost all went away. That, and riding alot in the drops to build core strength. Sit ups and other trunk strengthening exercises could help, especially since you're not going to find a stem that's much shorter than 75mm. Maybe raise it up by going with a flipped up stem with a larger angle?
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I'm guessing that it's a fitness issue. You (and your shoulders) look hunched up on the bike. Core strength is likely to be a problem, as lack of it contributes to slumping forward, putting too much weight on your arms and upper body, and your shoulders come up and neck comes down.
If you can support yourself in that position without using your arms to hold you up, your core is pretty good. Otherwise, you're gonna tire all those upper body muscles. Tired muscles get sore.
My problem was I was too far forward for my fitness level. I had similar complaints, and when I went with a shorter stem, it almost all went away. That, and riding alot in the drops to build core strength. Sit ups and other trunk strengthening exercises could help, especially since you're not going to find a stem that's much shorter than 75mm. Maybe raise it up by going with a flipped up stem with a larger angle?
If you can support yourself in that position without using your arms to hold you up, your core is pretty good. Otherwise, you're gonna tire all those upper body muscles. Tired muscles get sore.
My problem was I was too far forward for my fitness level. I had similar complaints, and when I went with a shorter stem, it almost all went away. That, and riding alot in the drops to build core strength. Sit ups and other trunk strengthening exercises could help, especially since you're not going to find a stem that's much shorter than 75mm. Maybe raise it up by going with a flipped up stem with a larger angle?
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What should I change about the posture? Just flip my stem around to give me a more upright position? I'm sure my core is lacking and I'm happy to work on it. I rarely use the drops as I have sora and can't shift in them, plus the handlebars aren't great. I have very little room for my hands on the drops, I'm basically clinging to the edge. The cramps go away within a few minutes of getting off so it sounds like you guys hit the nail on the head. I'm weak
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yea, I think you are turtling up. Not sure how to fix it exactly. Maybe you could just try relaxing more and make sure your shoulders are not up around your ears like I am guessing they end up. You probably aren't doing it on purpose.
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Neck Pain
If you are male older than 35 - cervical spines. Consider a recumbant. JK
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I grow a crappy beard, bent and I can never be. I'm going out again tomorrow. I'll make sure to stay relaxed and see what happens. I guess I thought this just comes natural and I don't need to put much thought into it. But it seems I really need to remember to keep my riding position proper.
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My two bobs worth is that cramps are a sign of magnesium deficiency. If your position was just bad you would get sore but not cramp. Separate issue. Try taking a magnesium suppliment.
Regards, Anthony
Regards, Anthony
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u know what, I'm not cramping because it goes away really quickly so its just soreness. Sorry, my fault for not using correct terminology. When u mentioned it Anthony it dawned on me.
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that's not necessarily true, since no one is completely symmetrical, and depending on the difference in ones shoulders it could certainly cause only shoulder to hurt. now don't get me wrong, i'm not saying that's the case with the OP, but it's completely dependent on one's measurements...
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I used to have cramps in my neck/shoulder area, as well as pain in my lower back when I was not stretched out enough. I ride a larger frame now, but perhaps a longer stem would have worked. Have you tried a professional fitting?
If anything, I would be more concerned about the bike (with short stem) being too small for you, rather than too big.
If anything, I would be more concerned about the bike (with short stem) being too small for you, rather than too big.
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I used to have cramps in my neck/shoulder area, as well as pain in my lower back when I was not stretched out enough. I ride a larger frame now, but perhaps a longer stem would have worked. Have you tried a professional fitting?
If anything, I would be more concerned about the bike (with short stem) being too small for you, rather than too big.
If anything, I would be more concerned about the bike (with short stem) being too small for you, rather than too big.
OP...did you dig out my post? Bad students live with the consequences. You may want to lower your bars and move them away slightly. Your arms are getting in the way of natural back angle you like to ride at and pushing on your shoulder joints and causing your traps to spasm.
Find my post or you don't deserve to be helped.
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campag is right on the money. work on your core (do planks, V-sits and strengthen your transversus abdominus--it's the most important core muscle). also, build your deep neck stabilizers (longus colli). You can look up specific exercises on the web.
while riding, pivot at the hips, don't round out your back as it sets up your neck/upper traps to exhaust quickly and form trigger points. the muscles that are getting tired and sore are not endurance muscles, but are doing that job because other muscles are too weak and have gone "off-line". also, don't project your head forward when you ride--keep your chin retracted, like you're trying to give yourself a double chin.
also, stretch your psoas and other hip flexors. when they're tight and overused (as in most desk workers and cyclists) it sets up a domino effect of bad posture all the way up the body.
lastly, every couple minutes or so, reset your scapulas by bringing them back and down (the opposite of what happens naturally when you use bad form and have muscle weakness.) try doing rowing exercises with weight machines or free weights at the gym, and try a move called a shrug dip that will reverse the hunching posture.
while riding, pivot at the hips, don't round out your back as it sets up your neck/upper traps to exhaust quickly and form trigger points. the muscles that are getting tired and sore are not endurance muscles, but are doing that job because other muscles are too weak and have gone "off-line". also, don't project your head forward when you ride--keep your chin retracted, like you're trying to give yourself a double chin.
also, stretch your psoas and other hip flexors. when they're tight and overused (as in most desk workers and cyclists) it sets up a domino effect of bad posture all the way up the body.
lastly, every couple minutes or so, reset your scapulas by bringing them back and down (the opposite of what happens naturally when you use bad form and have muscle weakness.) try doing rowing exercises with weight machines or free weights at the gym, and try a move called a shrug dip that will reverse the hunching posture.