Swimmer’s shoulder is a common condition that affects swimmers of all levels and ages. It is a broad term used to describe various shoulder injuries that result from repetitive overhead arm motion, which is a fundamental movement in swimming. The condition typically affects the rotator cuff tendons, which are the four muscles and tendons that surround the shoulder joint.
The repetitive overhead motion of swimming can cause the rotator cuff tendons to become inflamed or even tear. Other factors that can contribute to swimmer’s shoulder include poor technique, lack of strength, and flexibility imbalances. Symptoms of swimmer’s shoulder can include aggressive pain in the shoulder, weakness, and limited range of motion.
I’ve had swimmer’s shoulder several times in my career, both anterior and interior and can tell you that the pain is incredibly aggressive. This type of injury can take a swimmer out of the water for several weeks, setting their training program back – or in some cases, putting them out for a whole season.
Thankfully, my coaches incorporated strength building exercises and other preventative measures to help me avoid later injuries throughout my career. Preventing swimmer’s shoulder is key to maintaining a healthy and injury-free swimming routine. Here are some strategies that can help prevent swimmer’s shoulder:
- Warm-up and cool-down: Properly warming up and cooling down before and after swimming can help prevent injury by preparing the muscles and joints for the activity. In order to push your muscles to the limit, they need to be properly prepared for the high intensity use.
- Technique: Improving technique can help prevent swimmer’s shoulder. Proper technique ensures that the shoulder muscles are used correctly and reduces the risk of overuse injuries. Often times, swimmers finish their underwater pull across body, resulting in a poor posture and overuse on tendons that don’t require stimulation.
- Strength training: Strengthening the rotator cuff muscles, as well as the muscles in the back, chest, and arms, can help prevent swimmer’s shoulder. Exercises such as lateral raises, internal and external rotation, and push-ups can help build strength.
- Stretching: Stretching can improve flexibility and reduce the risk of injury. Focus on stretching the shoulder and chest muscles, which can become tight from the repetitive overhead motion of swimming.
- Rest: Adequate rest is essential for injury prevention. Swimmers should take breaks between workouts to allow the shoulder muscles to recover.
Swimmer’s shoulder is prevalent among swimmers, with studies reporting an incidence of up to 91%. However, the condition is preventable with proper technique, strength training, stretching, rest, and warm-up/cool-down routines. Swimmers should also seek medical attention if they experience any pain or discomfort in their shoulder to prevent further injury.