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When I run I sometimes get pain in my left shoulder close to the base of my neck. It’s always the same pain, only the intensity varies. It started happening once I broke the 10-mile mark in my training. Any thoughts?

Sounds like it could be fatigue of the primary respiratory muscle – the diaphragm. As the diaphragm fatigues there is increased reliance on the accessory respiratory muscles – namely the scalenes, sternocleidomastoid, and upper trapezius – to elevate the rib cage and draw air into the lungs. Overuse of these muscles can lead to pain.

This problem should resolve with better conditioning. Focus on deep, diaphragmatic breathing while you’re running and breathe through your nose as much as possible.

If the problem persists, you may want to look into soft-tissue therapy. Trigger points can often develop in these muscles with overuse.

While there’s no substitute for a pair of expert hands, there are ways for you to work on yourself. The Trigger Point Therapy Workbookis an excellent resource for the self-treatment of trigger points in the neck and almost every other region of the body. I can’t recommend it highly enough.

I read A LOT of research and from time to time I come across some that is pertinent, or of interest, to even the most general fitness enthusiast. This particular piece is important reading for the parents of young, female athletes. If you weren’t already aware, female athletes are far more prone to anterior cruciate ligament (ACL) injury than their male counterparts. Girls as young as 12 years of age are already going under the knife. This study gives us some insight into why.

From the National Strength and Conditioning Association’s “Performance Training Journal”:

Female soccer players appear to be at a greater risk of anterior cruciate ligament injuries than their male counter parts. One hypothesis for this occurrence suggests that there is a difference between the lower extremity muscle activation patterns of male and female athletes. In order to test this hypothesis researchers from the University of North Carolina Chapel Hill compared the muscle activation patterns of male and female Division I soccer players during 2 side-step cutting maneuvers.  Twenty male (age = 19.4 ± 1.4 years; height = 176.5 ± 5.5 cm; weight = 74.6 ± 6.0 kg) and twenty female (age = 19.8 ± 1.1 years; height = 165.7 ± 4.3 cm; weight = 62.2 ± 7.2 kg) soccer players performed a running approach side-step cut and a box-jump side-step cut. During each cutting task the electromyographic activity of the rectus femoris, vastus lateralis, medial hamstrings, lateral hamstrings, gluteus medius and gluteus maximus were recorded.

The results of the study revealed that the female soccer players exhibited greater vastus lateralis activity and quadriceps to hamstrings co-activation ratios during the preparatory and loading phases of the cutting activities. The increase in quadriceps to hamstrings co-activation ratio suggests that female soccer players did not increase their hamstrings activation to compensate for the increased quadriceps activation seen during the cutting task. This occurrence may explain why a greater number of non-contact anterior cruciate ligament injuries occur in female soccer athletes when compared to their male counterparts. While this data is interesting it is important to note that much more research is needed in order to fully understand why female soccer athlete are at greater risk of anterior cruciate ligament injuries.

Muscle activation during side-step cutting maneuvers in male and female soccer athletes.
Hanson, AM, Padua, DA, Troy Blackburn, J, Prentice, WE, and Hirth, CJ.
J Athl Train  43:133–143. 2008.

There are other factors to be sure. The beautiful thing, however, is that research has also shown that a properly-designed strength training program can reduce the potential for injury tremendously.