Neck Pain After Running? Here’s Why It Happens and How to Relieve It

Whether you enjoy a casual jog a few times a week or are training hard for a road race, you may have experienced an unexpected annoyance: neck pain. It’s a common issue among active individuals — research suggests that nearly half of all athletes report neck pain at some point during the week.

“Runners often describe it as mild discomfort in their neck that can extend to the upper back or shoulders,” says Kim Anderson, PT, DPT, a physical therapist at Hinge Health. “The good news is that this type of pain usually responds well to simple treatments, especially gentle movement.”

Read on to learn about neck pain after running, including causes, symptoms, and ways to treat and prevent it with exercises recommended by Hinge Health physical therapists. 

Causes of Neck Pain After Running

If you experience neck pain after running, several factors could be contributing to your discomfort.

• Running position. There’s no single "correct" way to run, but certain movement patterns may contribute to neck tension. “Many runners naturally lean forward or hold their head slightly in front of their body, which can put extra strain on their neck over time,” says Dr. Anderson. “Some also round their shoulders or tense their upper body, which can contribute to discomfort.” Small adjustments — like finding a comfortable head position and keeping your shoulders relaxed — can help reduce strain and make running feel more comfortable.

• Running mechanics and arm movement. While your legs do most of the work when running, your upper body plays an important role, too. How you move your arms can either help or hinder your neck. “If you swing your arms excessively or, conversely, keep them too stiff, it can create unnecessary tension in your neck,” explains Dr. Anderson. “Another common issue is looking down too much while running, especially on uneven terrain like trails or dirt paths, which can strain the muscles in the back of your neck.” 

• Muscle imbalances or weakness. Your neck works in coordination with other muscle groups, including your shoulders, chest, and upper back. If some muscles are working harder than others — whether due to natural movement patterns, training habits, or daily posture — you might feel extra tension in your neck while running. “If the muscles that support your neck, like the deep neck flexors, aren’t as strong or coordinated with surrounding muscles, your neck might feel more fatigued,” says Dr. Anderson. “Similarly, if your upper back and shoulders are stiff or tense, you might notice some extra strain in your neck while running.” 

• Underlying conditions or previous injuries. If you have a history of neck pain, tension headaches, or past injuries — such as a shoulder strain or whiplash — you may notice some discomfort with the repetitive motion of running. “The impact from running, especially on harder surfaces, can sometimes contribute to neck tension or irritation of old injuries,” says Dr. Anderson. If you have a chronic condition, easing into running gradually and listening to your body can help you stay active while minimizing flare-ups.

Symptoms of Neck Pain After Running

Neck and upper back discomfort after running can show up shortly after you finish a run or even a few hours later, sometimes lingering for a day or two, says Dr. Anderson. You may notice:

• Neck stiffness

• General soreness in your neck

• Discomfort that extends from your neck to your shoulders or upper back

• A dull ache in your neck that may also be felt in the back of your head

In most cases, neck pain after running isn’t a cause for concern and tends to improve with time. However, if your pain makes it difficult to move your neck or turn your head, or if it's accompanied by symptoms like a severe headache, nausea, or fever, it’s a good idea to check in with a doctor, says Dr. Anderson.

Movement is a great way to ease and prevent neck discomfort while running. These exercises, recommended by Hinge Health physical therapists, help improve mobility, reduce tension, and support the muscles that stabilize your neck. You can do them before a run to loosen up, or mid-run if you start to feel tension building. But they’re especially helpful after a run, as part of your cool-down, since your muscles are still warm and receptive to movement at that time. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatment Options for Neck Pain After Running

Most neck pain after running can be treated at home, says Dr. Anderson. Here is what Hinge Health physical therapists recommend. 

• Stretching and mobility exercises. “Your neck joints, like all your other joints, thrive on movement and blood flow,” says Dr. Anderson. Gentle stretching and strengthening exercises, like the ones listed above, can help your neck muscles adapt to the demands of running. Research suggests that building neck strength and endurance may help reduce ongoing discomfort, including post-run soreness. If you're wondering, “Can I run with neck pain?”, the answer is usually yes. “It’s important to stay active, even if your neck feels a little sore,” says Dr. Anderson. In fact, a 2021 study in BMC Musculoskeletal Disorders found that regular aerobic exercise may help lower the risk of neck and shoulder pain by improving circulation and easing muscle tension.

• Physical therapy. If neck pain after running lingers for more than a few weeks despite doing exercises, it may be helpful to see a physical therapist. “They can assess your running mechanics and suggest small adjustments that may reduce strain on your neck,” says Dr. Anderson. A PT can also develop a personalized strength training program for your upper body to improve overall support and movement efficiency. Research published in the Journal of Clinical Medicine suggests that structured strength programs can be highly effective for managing chronic neck pain.

• Ice and heat. Applying ice for five to 10 minutes after a run may help ease discomfort by reducing inflammation and temporarily dulling pain signals, says Dr. Anderson. Before a run, you can try using moist heat — such as a warm towel or hot water bottle — to help increase blood flow to tight neck muscles. This can help promote relaxation and ease of movement.

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for neck pain. It’s important to make sure that you are safely able to take these medications, based on your medical history. Another option is an over-the-counter anti-inflammatory cream, such as Voltaren, which delivers targeted relief when applied directly to the affected area.

• Foam rolling. Foam rolling can be a helpful way to ease tension in your neck, shoulders, and upper back. “A foam roller is a cylindrical tool that you can use to apply gentle pressure to tight muscles,” says Dr. Anderson. “A 2020 review of 49 studies in the Journal of Bodywork and Movement Therapies found that foam rolling may help improve muscle flexibility and reduce stiffness.”

How to Prevent Neck Pain While Running

Neck pain during a run can be frustrating and uncomfortable, sometimes even cutting your workout short. Here are some ways to help keep your neck feeling comfortable so you can focus on your run. 

• Increase your mileage gradually. “If you ramp up your training volume too quickly, you may be more likely to notice neck discomfort,” explains Dr. Anderson. A good rule of thumb is to increase your total running time by about five to 10% each week. This gradual progression allows your body — including your neck and upper back muscles — to adapt more comfortably to the demands of running.

• Warm up and cool down. Skipping a warm-up to save time can leave already tight muscles feeling more strained during your run. Dr. Anderson recommends starting with a few minutes of gentle movement, such as neck mobility exercises or using moist heat to help relax your muscles. After your run, taking a few minutes to do simple neck stretches or apply ice if needed can help ease tension and promote recovery. 

• Move throughout the day. If you spend long hours at a desk, you might notice more neck tension while running. Taking movement breaks throughout the day can help reduce stiffness. “Changing positions periodically gives your neck some variety, which can make it feel more comfortable when you run,” says Dr. Anderson. If you work at a computer, positioning your screen at eye level may also help reduce the tendency to tilt your head forward for extended periods.

• Mix up your running surfaces. Running on different surfaces can help introduce variety to your movement and reduce repetitive strain. If you usually run on pavement, consider mixing in softer surfaces like grass, dirt trails, or a treadmill from time to time. Changing up your terrain can help engage different muscles and may ease tension in your neck and shoulders over time.

• Check your running gear. Sometimes, external factors — like carrying a phone in one hand, wearing a backpack, or running with earbuds that tug on your ears — can contribute to neck strain. If you often run with gear, consider switching sides, using a running belt, or adjusting how you carry your items.

PT Tip: Try a Tennis Ball Massage

“After a run or strength workout, use a tennis ball to gently massage any tight spots at the back of your neck, especially around the base of your head,” advises Dr. Anderson. “This can help relax those muscles and may ease tension or discomfort.”

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. Noormohammadpour, P., Farahbakhsh, F., Farahbakhsh, F., Rostami, M., & Kordi, R. (2018). Prevalence of Neck Pain among Athletes: A Systematic Review. Asian Spine Journal, 12(6), 1146–1153. doi:10.31616/asj.2018.12.6.1146

2. Ylinen, J., Takala, E.-P., Nykänen, M., Häkkinen, A., Mälkiä, E., Pohjolainen, T., Karppi, S.-L., Kautiainen, H., & Airaksinen, O. (2003). Active Neck Muscle Training in the Treatment of Chronic Neck Pain in Women. JAMA, 289(19), 2509. doi:10.1001/jama.289.19.2509

3. Peterson, G., & Pihlström, N. (2021). Factors associated with neck and shoulder pain: a cross-sectional study among 16,000 adults in five county councils in Sweden. BMC Musculoskeletal Disorders, 22(1). doi:10.1186/s12891-021-04753-0

4. Zoete, R. (2023). Exercise Therapy for Chronic Neck Pain: Tailoring Person-Centred Approaches within Contemporary Management. Journal of Clinical Medicine, 12(22), 7108–7108. doi:10.3390/jcm12227108

5. Hendricks, S., Hill, H., Hollander, S. den, Lombard, W., & Parker, R. (2019). Effects of Foam Rolling on Performance and Recovery: A Systematic Review of the Literature to Guide Practitioners on the use of Foam Rolling. Journal of Bodywork and Movement Therapies, 24(2). doi:10.1016/j.jbmt.2019.10.019