Shoulder pain when running: treatment and prevention tips

Knee or foot discomfort is common in runners, but noticing shoulder pain during a run can catch you off guard. 

“While running is often viewed as a lower body activity, it’s actually a whole body workout,” says Courtney Fitzpatrick, PT, DPT, a physical therapist at Hinge Health. “The way we move, hold tension, or adapt our position can influence how comfortable our shoulders feel during a run.”

Although shoulder pain is much less common in runners than lower body pains, it can make daily activities feel more challenging or uncomfortable. Conservative treatments, such as targeted exercises and adjusting your position when you run, can help ease shoulder discomfort. 

Read on to learn why your shoulders might hurt when running, along with expert tips and exercises recommended by our Hinge Health physical therapists to help reduce and prevent pain.

Why does my shoulder hurt when running?

Many factors can affect shoulder discomfort while running, such as running with your shoulders rounded forward, ramping up your training too quickly, or swinging your arms a lot while you run. 

It’s important to know that some shoulder discomfort isn’t always a sign of something serious.  It can be your body’s way of letting you know that it might be time to adjust your training routine or make tweaks to your running form. “Pain is simply information,” says Dr. Fitzpatrick. “Recognizing the need to make a change can help you become a stronger, more resilient runner.”

Here are some common causes of shoulder pain when running:

• Your position while running. “There’s no single ‘best’ running form that works for every person,” says Dr. Fitzpatrick. However, if you tend to run with your shoulders rounded and your head forward, you might notice more shoulder, upper back, or neck discomfort. This position can make it harder to move your shoulders freely and take deep breaths, which may contribute to tension all over your body while running.

• Overdoing it. Whether you’re just starting to run or taking your training to the next level, your upper body may need some time to adjust to these new demands. If you ramp up too quickly, issues like the repetitive motion of swinging your arms could strain the muscles in your shoulders.

• Shallow breathing. Running naturally increases your breathing rate, and sometimes you might notice yourself taking quick, shallow breaths. This can lead to extra tension in your chest, neck, and shoulders, making those areas feel tight or uncomfortable during or after a run. Slower, deeper breaths may help your upper body feel more relaxed.

• Excessive arm movement. Swinging your arms very high up or far across your body while running can fatigue your shoulder muscles and make them tense up more quickly. Finding a comfortable, natural arm swing may help reduce discomfort and allow you to move through your stride with ease.

• Muscle tension. Many everyday activities — like spending time on a computer or phone, driving, carrying kids or heavy bags, or simply feeling stressed — can contribute to tension in your upper body. Sometimes, running can make underlying tightness feel more noticeable, and this tension can show up as shoulder discomfort. “If you have some underlying tension in your shoulders, running might exacerbate it, and tension can lead to pain,” says Dr. Fitzpatrick. 

• Muscle imbalances. The muscles that stabilize your shoulders (like the rotator cuff muscles) may not be fully prepared for the demands of running, especially if they haven’t been activated or strengthened recently. “When these muscles aren’t as strong, running can feel harder on your upper body,” says Dr. Fitzpatrick. Other muscles might work extra hard to pick up the slack and keep you moving — leading to increased muscle tightness in certain areas.

• Previous or current shoulder problems. If you’ve had shoulder injuries before or currently have a condition like arthritis, you might notice discomfort flare up during repetitive motions involved in running. 

Shoulder injuries from running

Most shoulder injuries from running are related to overuse or repetitive movement that your body has yet to adapt to. Less commonly, falls can sometimes cause sudden injuries like a fracture. Shoulder injuries include strains or tears in the rotator cuff muscles, tendonitis, and bursitis. 

While shoulder injuries from running are not that common, here are issues some people may experience: 

• Shoulder tendonitis. Tendonitis refers to irritation in the tendons that connect muscles to bones. This can happen when tendons do more activity than they are prepared to do, or perform different movements than what they’re used to. 

• Shoulder impingement. Impingement is a term used when there’s less space in the shoulder for tissues to move comfortably, often because of irritation or swelling. This can lead to discomfort during certain movements.

• Bursitis. Bursae are fluid-filled sacs in joints that provide cushioning and reduce friction. Sometimes, they can become inflamed due to repetitive motions or injuries, which can lead to shoulder pain.

• Rotator cuff injuries. A rotator cuff strain or tear can occur from an acute injury (like falling onto an outstretched arm) or develop gradually due to normal, age-related changes in the shoulder tissue or excessive activity.

Targeted exercises, like the ones above, can help you warm up your shoulder muscles so that you’re prepared for activities like running. Shoulder rows strengthen the muscles that support your shoulders and help improve your posture. Resisted shoulder internal and external rotation exercises both help improve shoulder stability, which provides your arms support and strength as you swing them. Finally, diaphragmatic breathing can help alleviate muscle tension in your upper body, so that muscles don’t become strained while running. Consider trying a few (or all) of these exercises throughout the week before you run to prevent shoulder pain. 

All three of these stretches loosen tense muscles, increase flexibility, and improve mobility in the shoulders and upper body to relieve shoulder pain after running. 

Treatments for shoulder pain that happens while running 

Most shoulder pain from running can be treated with conservative treatments such as targeted exercises, scaling back on running mileage, and applying ice or heat to the sore area. Here’s what Hinge Health physical therapists recommend.

• Try physical therapy and targeted exercises. Targeted exercises, like the ones above, can help strengthen the muscles in and around your shoulders as well as improve shoulder mobility. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit

• Stay active. It may seem counterintuitive to keep moving your body when your shoulder hurts during a run. But movement is medicine. Some discomfort is okay, but you want to find the right balance of effort and ease, or your movement sweet spot. Power walking, strength training, or doing yoga can all help promote blood flow to tender areas in your shoulder. 

• Adjust your training. You may not have to stop running altogether to address shoulder pain, but giving your body a bit of a break can help recovery. Try reducing your mileage or the number of days you run each week to take some pressure off your shoulders. “Sometimes, taking just two or three days off can help calm things down,” says Dr. Fitzpatrick. 

• Apply heat or ice. Heat helps loosen up muscle tightness that may be contributing to your shoulder pain, whereas cold therapy like ice can reduce inflammation and numb nerve endings, easing pain. You can alternate between the two or choose the method that feels best for you.

• Use kinesiology tape. Kinesiology tape can offer short-term relief by providing extra support and stability to your shoulder. “Sometimes it helps to offload pressure from irritated areas,” says Dr. Fitzpatrick. It can help you stay comfortable as you perform your exercise therapy and keep up with your daily activities.  

• Consider over-the-counter (OTC) pain medications. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have shoulder pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Get a deep tissue massage. “Massage therapy can work out tension around the neck and shoulder to reduce tightness that causes pain,” says Dr. Fitzpatrick.

• Explore other complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for shoulder pain relief, such as acupuncture or chiropractic care. 

• Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce shoulder pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

Tips to prevent shoulder pain when running

Shoulder pain when running doesn’t have to be inevitable. Slowly building up mileage and intensity, performing dynamic warm-ups before a run, and using some self-care strategies can all help prevent shoulder discomfort. These tips include:

• Progress gradually. Increasing your mileage or running time slowly gives your body — including your shoulders — time to adapt to the demands of running. Taking a gradual approach can reduce your risk of shoulder pain and other injuries, helping you stay active and consistent.

• Warm up your whole body. Don’t forget to prepare your shoulders and upper body for your run. Adding shoulder rolls or gentle arm swings to your warm-up routine can help increase blood flow and get your shoulders ready for activity.

• Adjust your running form. Running with an upright posture and a slight forward lean can help take stress off your upper body. This allows your shoulders to move freely through its range of motion, and makes it easier to take deeper breaths. “When you’re running with upright posture, you don’t have to put as much effort in,” says Dr. Fitzpatrick. Focusing on your form can help prevent shoulder discomfort and keep you running comfortably.

• Strengthen and stretch. A balance of strength and flexibility movements between the front and the back of the upper body improves posture, supports your shoulders, and reduces tension that can cause shoulder pain.

• Perform targeted exercises throughout the week. Building strength and flexibility in both the front and back of your upper body helps support your shoulders, improves posture, and reduces tension that can lead to pain. A balanced routine of strengthening and stretching exercises can go a long way in keeping your shoulders comfortable while you run.

• Stay relaxed. Keep your hands loose and your shoulders down while running. “Avoid clenching your hands or shrugging your shoulders,” says Dr. Fitzpatrick. Taking deep breaths can also help reduce tension and keep your upper body relaxed throughout your run.

• Take care of yourself. Prioritizing good nutrition and hydration and getting quality sleep will help fuel your runs and support your recovery from shoulder pain. “If you’re under-resourced, your shoulders — and the rest of your body — can’t handle the demands of running as well,” says Dr. Fitzpatrick. Taking care of these basics can make a big difference in how you feel and perform.

When to see a doctor 

Shoulder pain that flares up during a run often improves with conservative treatments. If your pain is severe, getting worse, causing difficulty with daily activities, or not improving after several weeks of consistent, conservative treatments, see a healthcare provider. Also, seek immediate medical attention if you experience any of these symptoms along with shoulder pain:

• Abnormal shortness of breath 

• Dizziness 

• Numbness or tingling down the arm

• Progressive weakness or loss of sensation 

• Worsening headaches

PT tip: Take action early

“Shoulder pain when running often starts out as a whisper,” says Dr. Fitzpatrick. It can be easy to brush off mild discomfort, but paying attention early on can make a big difference. Addressing symptoms sooner rather than later can help you stay on track with your running goals — and hit them comfortably.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Teixeira, R. N., Lunardi, A., Silva, Lopes, A. D., & Carvalho, C. R. F. (2016). PREVALENCE OF MUSCULOSKELETAL PAIN IN MARATHON RUNNERS WHO COMPETE AT THE ELITE LEVEL. International Journal of Sports Physical Therapy, 11(1), 126. https://pmc.ncbi.nlm.nih.gov/articles/PMC4739041/

2. Liaghat, B., Pedersen, J. R., Husted, R. S., Pedersen, L. L., Thorborg, K., & Juhl, C. B. (2022). Diagnosis, prevention and treatment of common shoulder injuries in sport: grading the evidence – a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF). British Journal of Sports Medicine, 57(7), bjsports-2022-105674. doi:10.1136/bjsports-2022-105674

3. Bolia, I. K., Collon, K., Bogdanov, J., Lan, R., & Petrigliano, F. A. (2021). Management Options for Shoulder Impingement Syndrome in Athletes: Insights and Future Directions. Open Access Journal of Sports Medicine, Volume 12, 43–53. doi:10.2147/oajsm.s281100