Traps Hurt When Running

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2014-09-21 1:56 PM


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Subject: Traps Hurt When Running
I've been running for about 2 years now. I've started doing XC for my highschool in august and have gone from a 30 minute 3-mile to a 24 minute 3-mile since then. I have noticed though, that when running, my traps hurt really bad. At first I thought this was a posture issuue, as i tend to look up a little when I run, but I've recently read that you use your traps when you're haert rate/breathing reach a certain rate. I'm just wondering if there are any stretches or exercises or anything I can do to help with this.

2014-09-21 5:07 PM
in reply to: standbyzero

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Subject: RE: Traps Hurt When Running
Judging from your description, I would think that you might suffer from upper crossed syndrome. It's a very, very common postural imbalance generally seen by people that work over computers or students that sit at desks. The upper traps are the most commonly affected muscle. Running would definitely aggravate the symptoms. Fortunately, there are plenty of corrective exercises you can do, and they are not very time-consuming. I'm including a link for you. Hope this helps:

http://blog.nasm.org/uncategorized/workday-boost-beat-desk-bound-po...
2014-09-21 5:39 PM
in reply to: standbyzero

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Subject: RE: Traps Hurt When Running
Focus on staying relaxed through the shoulders - very likely carrying tension in the upperbody.

Shane
2014-09-22 6:29 AM
in reply to: gsmacleod

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Subject: RE: Traps Hurt When Running
I would agree with this. If you are hunching your shoulders up while running, it will cause some tightness and discomfort. Try shaking your arms out occasionally if you feel your shoulders start to creep up or your back start to tighten -- it should help lower them back down and possibly loosen up that back area. It will take some time to adjust, but soon it will become second nature.
2014-09-22 8:56 AM
in reply to: nfp105

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Subject: RE: Traps Hurt When Running
I've heard people make the comment "don't use your shoulders as ear muffs". I've been told any muscle doesn't help you move forward or keep you an an upright position should be relaxed.
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