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Upper back question!

kacie tri-ing2010-05-01 17:37:56 +0000 #1
Hello!

Yesterday, I ran ten very hilly miles. Today my body feels fantastic.....except for my upper back. It has been driving me crazy! I do strength training twice a week at the gym and focus on my arms and shoulders (for swimming)....but this is driving me crazy! Ideas? Help? Ouch!
Kimmyt2010-05-01 17:45:19 +0000 #2
When I run hills I tend to lean forward a little. If the route is very hilly I can unknowingly clench my hands, and as a result, my back and neck can get very tense.

Perhaps this is the problem? Maybe when you ran your 10 very hilly miles you were really tense. Have you been running hills alot prior?
Wahine2010-05-01 17:45:29 +0000 #3
The lean forward in running can irritate upper and lower backs if you're not used to it or if you're increasing hill mileage too quickly. And as Kimmyt said... if you're tight in your shoulders, scrunching up shoulder blades, holding the elbows high and out to the side... all of these will fatigue and irritate the upper back muscles.
kacie tri-ing2010-05-01 18:41:11 +0000 #4
Thanks! I normally run on plenty of hills where I live in Atlanta, but I have been working (and thus training) in very flat south Georgia for the past month. I went home to

do that run (on a loop that I normally run), and clearly my body has gotten used to the flat running farther south

I went swimming tonight though, and I feel much better. I think that it helped loosen me up some. I am going to have to be careful about my posture when I go back home in three weeks! My legs didn't really hurt from the hills, but apparently my posture did!

Thanks!
han-grrl2010-05-01 19:16:17 +0000 #5
I was going to say - watch posture - especially shrugging..

also keep in mind while running your shoulders are working hard to keep your arms up in the air.

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