Shoulder Aches and Pains??
Winter training brings a whole new world of aches and pains to a triathlete. Gone are the long, long rides and in is the weight training. Once weight training starts, a triathlete’s shoulders are particularly at risk for excess soreness and possibly injury.
A focus on weight training over winter is perfect to build muscular strength and endurance in preparation for the aerobic challenges you will put your body through during the season. It’s important to adapt your stretching and self-care routine to reflect the new discipline added to your training.
Weight training often requires muscles to contract to a concentric, or shortening, phase. Even if the exercise isn’t specifically designed to work a muscle concentrically, the body will often default to shortening a muscle or group of muscles once fatigue sets in.
A muscle that shortens during exercise, unless addressed with stretches or self-care, often stays shortened throughout your daily activities. When you include sitting at a desk, swimming and riding on the tri bars as the daily activities of a triathlete, you can imagine the shoulders/chest are becoming rather used to a shortened position!
With the chest and front of the shoulder shortened, the shoulder blade sits in a place that can compress or rub against the tendons that actively support the shoulder – the rotator cuff. The rotator cuff will also have to work extra hard to correct the forward posture. Rotator cuff muscles are very delicate, so extra stress, rubbing or compression leaves them vulnerable to aches, pains and injury.
Today we’ll specifically look at the shoulder. The following exercises will help your rotator cuff balance the forward posture of the shoulder blade or help lengthen the necessary muscles.
TOWEL ROLL: roll up a bath towel so it is about 15cm in diameter. Lay the towel roll lengthwise up and down your spine. Then lay flat on your back, with the towel roll supporting under the spine and allowing the chest to open. Open your arms up like you’re giving someone a big hug and allow them to drop slowly to the floor.
• Be sure the head is supported.
• This can also be done on an exercise ball (see picture below)
• Lay here for up to 5 minutes, preferably just after lunch and before bed.
OPEN FLIES: from your position on the towel roll or exercise ball, lift your arms so they are reaching towards the ceiling (if you were standing, they would be Frankenstein-style). Then slowly allow them to open down to the floor.
• Feel the chest opening.
• Do 15-30 repetitions of this exercise.
ROTATOR CUFF STRENGTHENING: Can be done with just your own body’s resistance or with flexible rubber band (ideally a Theraband). If using the Theraband, attach the band to a door handle or banister so it is level with your waist. Stand perpindicular to the wall/door (side-on) with your elbow bent and the unattached end of tubing in your hand (the tubing will be at 90 degrees to where it is attached). Locking the elbow into place at your side, slowly open the hand outwards (similar to a door swinging open).
• Be sure the shoulder blade is stabilized down and back.
• You should feel the effort along the back of your shoulder blade.
• Do 15-30 repetitions of this exercise.
DOORWAY PEC STRETCHES: Standing in a doorway, lift your arms out to your side at 90 degrees and bend the elbows. Lay the inside of your forearms along the door frame and gently allow your body to fall forward.
• You should feel a gentle stretch through the centre of your chest.
• IF YOU FEEL THIS IN THE FRONT OF YOUR SHOULDER JOINT, back off the stretch and roll your shoulder back and down. Try again – this time the stretch should come across the chest a little more.
These are a few simple self-care exercises for you to maintain healthy shoulder joints. They are perfect for after a weight training workout or as a quick break while sitting at a desk/computer.
If your shoulder aches and pains persist, GET AN ASSESSMENT WITH A HEALTH CARE PROFESSIONAL (physio, osteo, soft tissue therapist). They will be able to best advise you on treatment and other more specific exercises that will help you.
If you have any questions about the article, or your body in general, please contact me (Karen Bender, 0405 539 853,
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). I look forward to hearing from you!
Karen Bender has practiced massage therapy for 8 years. Trained in Canada under one of the most rigourous curriculums in the world, she has worked around the world specializing with professional/elite dancers and athletes, pregnant and post-natal women and professional stress management. In her spare time, she races half Ironman triathlon, plays board games, travels and discusses “the big questions in life”. She has recently founded Mobius Stress Management Solutions.
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