Swimmer’s Shoulder – Causes, Prevention, and Treatment
Swimming is an excellent form of exercise, offering full-body conditioning with minimal joint impact. However, swimmers—both competitive and recreational—are susceptible to a common overuse injury known as swimmer’s shoulder. This condition can lead to pain, decreased performance, and long-term dysfunction if not properly managed. In this blog, we will explore the causes, symptoms, and treatment strategies for swimmer’s shoulder, as well as essential prevention tips to keep you pain-free in the water.
What is Swimmer’s Shoulder?
Swimmer’s shoulder is an umbrella term for various shoulder injuries associated with repetitive overhead movement, particularly in strokes like freestyle, backstroke, and butterfly. The primary structures affected include the rotator cuff muscles, the biceps tendon, and the subacromial bursa. It is often linked to rotator cuff impingement syndrome, where the tendons of the rotator cuff become compressed under the acromion (the bony part of the shoulder blade).
Causes of Swimmer’s Shoulder
Swimmer’s shoulder typically develops due to a combination of overuse, poor biomechanics, and muscle imbalances. Some key contributing factors include:
- Repetitive Overhead Motion – The constant overhead arm movement required in swimming places excessive strain on the rotator cuff and surrounding structures.
- Muscle Imbalances – Weakness in stabilizing muscles, such as the lower trapezius and serratus anterior, can lead to poor shoulder blade positioning and increased stress on the rotator cuff.
- Poor Stroke Technique – Incorrect stroke mechanics, such as overreaching in freestyle or excessive internal rotation, can increase impingement risk.
- Overtraining & Fatigue – Training without adequate rest leads to microtrauma in the shoulder tissues, resulting in inflammation and pain.
- Limited Shoulder Mobility – Stiffness in the thoracic spine or reduced shoulder flexibility can force compensatory movements, exacerbating strain on the shoulder.
Symptoms of Swimmer’s Shoulder
- Shoulder pain, particularly during or after swimming
- Pain when reaching overhead or lifting the arm sideways
- Weakness in the affected shoulder
- Clicking or grinding sensations in the joint
- Decreased stroke efficiency and endurance
Treatment for Swimmer’s Shoulder
If you experience symptoms of swimmer’s shoulder, early intervention is key to preventing further damage. Here are some effective treatment strategies:
- Rest & Activity Modification – Reducing swim volume and avoiding painful movements can help alleviate symptoms.
- Physiotherapy & Strengthening Exercises – A tailored rehab program focusing on rotator cuff strengthening, scapular stability, and mobility exercises is essential for recovery.
- Manual Therapy – Soft tissue release, joint mobilization, and myofascial techniques can help restore normal shoulder function.
- Ice & Anti-Inflammatory Treatments – Applying ice post-swim and using NSAIDs (if appropriate) can reduce inflammation.
- Correcting Stroke Mechanics – Working with a coach or physiotherapist to refine stroke technique can prevent recurrent injury.
- Gradual Return to Swimming – A progressive return-to-sport plan ensures safe reintegration into training without overloading the shoulder.
Preventing Swimmer’s Shoulder
Prevention is always better than treatment. To minimise the risk of swimmer’s shoulder, consider the following:
- Strengthen the Rotator Cuff & Shoulder Stabilisers – Incorporate resistance band exercises and bodyweight drills into your routine.
- Improve Shoulder Mobility – Regular stretching and mobility work for the shoulders, thoracic spine, and scapula can enhance movement efficiency.
- Optimise Stroke Mechanics – Ensure correct hand entry, high elbow positioning, and balanced stroke patterns.
- Listen to Your Body – Recognising early signs of fatigue or discomfort can prevent minor issues from developing into serious injuries.
Conclusion
Swimmer’s shoulder is a common but manageable condition that affects many swimmers. Understanding its causes, recognising symptoms early, and implementing proper treatment and prevention strategies can help keep your shoulders strong and pain-free. If you are struggling with persistent shoulder pain, consulting a physiotherapist can provide a personalised approach to recovery and injury prevention.
By taking proactive steps, you can continue enjoying the sport while reducing the risk of injury. Stay strong, stay mobile, and keep swimming pain-free!
