Triathletes: Preventing Shoulder Pain

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Triathletes: Preventing Shoulder Pain

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During a triathlon, the longest portion of the race is the bike. During the bike, racers will most likely be in an “aero” position for a prolonged time as seen below.

Image result for aero position

This position can put a lot of stress through the shoulder joint, and cause pain and subsequent injury if not prepared for. This is most likely due to weakness of surrounding musculature and lack of stability in the shoulder joint itself. Every triathlete should perform a few exercises to improve the strength of their rotator cuff muscles and scapular stabilizers to ensure a pain free and enjoyable ride. These are a few key exercises to perform to keep your shoulders strong and healthy:


  1. Bilateral shoulder external rotation
  2. Serratus wall slides
  3. Upper extremity series.


If you or someone you know is struggling with pain or injury through triathlon training, come see us at BRPT for an initial evaluation without the need of an MD’s referral.

Shea Rogers, PT, DPT