Swimming is a great full-body workout that offers multiple health benefits. However, like any athletic activity, it carries the risk of injury, and one of the most common of these injuries is a Swimmer’s Shoulder.
This article explains what a Swimmer’s Shoulder is, the various factors contributing to its development, and the steps you can take to prevent or effectively manage it if you’re already experiencing symptoms.
What Is Swimmer’s Shoulder?
Swimmers often use their shoulders extensively in various strokes like freestyle, butterfly, backstroke, and breaststroke. The constant rotation and movement of the shoulders during swimming can lead to injuries or strain. Some swimmers develop inflammation in the shoulder joint and surrounding structures.
These shoulder-related injuries are collectively called Swimmer’s Shoulder. Some common issues associated with Swimmer’s Shoulder include:
- Rotator Cuff Tendonitis: This problem happens when the tendons of certain muscles in the shoulder get swollen and painful. These muscles help keep the shoulder steady.
- Impingement Syndrome: Swimmer’s Shoulder can cause impingement of the tendons or bursa in the shoulder joint. The condition can cause pain and limit the range of motion.
- Biceps Tendonitis: Inflammation of the biceps tendon can also occur due to repetitive arm movements in swimming.
- Labral Tears: Over time, the labrum (a rim of cartilage that surrounds the shoulder socket) can become damaged, resulting in pain and instability.
- Muscle Strains: Swimming can lead to strains in the muscles around the shoulder, particularly the deltoids and pectoralis major.
- Frozen Shoulder (Adhesive Capsulitis): Although less common, swimmers may develop a frozen shoulder, characterised by stiffness and limited mobility.
Causes Of Swimmer’s Shoulder
Swimmer’s Shoulder is a complex condition that arises from a combination of mechanical stresses and anatomical factors related to the shoulder joint. The following points explain the causes and risk factors of this condition.
Repetitive Stress On The Shoulder Joint
The primary cause of a Swimmer’s Shoulder is the repetitive stress that swimming places on the shoulder joint. Swimming, as a sport, demands consistent and powerful arm movements, especially in strokes like freestyle, butterfly, and backstroke.
Over time, the overhead motion, coupled with the force generated, can lead to excessive wear and tear on the shoulder structures. This prolonged stress increases the likelihood of injury.
Poor Technique
Inadequate swimming technique is a significant contributing factor. When swimmers do not maintain proper form and body positioning in the water, it can place additional stress on the shoulders. This improper technique can exacerbate the wear and tear, making injuries more likely to occur.
Inadequate Warm-Up
Failing to engage in a thorough warm-up routine before swimming can leave the muscles and tendons in the shoulder unprepared for the demands of the activity. For good joint mobility, proper warm-up is essential.
Shoulder Strength And Flexibility
Having insufficient shoulder strength and flexibility can increase the susceptibility to the Swimmer’s Shoulder. Weak shoulder muscles may struggle to support the joint during repetitive motions, while limited flexibility can hinder the smooth execution of swimming strokes.
Who Is At Risk Of Developing Swimmer’s Shoulder?
Swimmer’s Shoulder is very common; it can affect swimmers of all ages and skill levels. Reports show that about 91% of adolescent competitive swimmers experience this. It is a common dilemma for triathletes, recreational swimmers, and even individuals using swimming as a fitness routine.
In fact, anyone who engages in frequent and repetitive shoulder activities is at risk. Shoulder injury is common in sports like baseball, softball, tennis, volleyball, weightlifting, and physically demanding jobs such as painting, carpentry, and construction work.
Common Swimmer’s Shoulder Symptoms
Swimmers’ shoulders primarily affect the muscles, tendons, and ligaments around the shoulder joint. These include the rotator cuff muscles, deltoids, and pectoral muscles. Overuse and strain in these areas can lead to pain and discomfort.
Here are the common signs and symptoms to watch out for:
- Persistent Shoulder Pain: One of the common signs of a Swimmer’s Shoulder is ongoing or recurrent pain, especially during or after swimming sessions. It may start as a dull ache and then escalate to a sharp, stabbing sensation in the shoulder joint.
- Decreased Range of Motion: Swimmers may notice a limited range of motion in the affected shoulder. It can become challenging to perform certain movements, such as reaching overhead or rotating the arm freely.
- Weakness in the Affected Shoulder: A Swimmer’s Shoulder can result in muscle weakness in the shoulder and upper arm. Swimmers may find it difficult to generate the same power and strength in their strokes as they did before.
- Radiating Pain: In some cases, the pain may radiate down the arm, affecting the upper arm or even extending into the forearm. This radiation of pain is a clear indicator of shoulder distress.
- Difficulty in Daily Activities: Beyond the pool, a Swimmer’s Shoulder can affect daily activities, such as reaching for objects on high shelves, lifting, or even simple tasks like combing one’s hair.
Although most Swimmer’s Shoulder cases can be managed independently, there are specific situations where it’s crucial to seek medical attention. For instance, if you experience severe or worsening pain in your shoulder that doesn’t improve with rest and over-the-counter pain relief measures, consult a healthcare professional.
How To Prevent Swimmer’s Shoulder?
Swimmer’s Shoulder is a condition that can be both painful and frustrating, potentially sidelining swimmers from their favourite activity. While treating an existing injury may take time and patience, preventing it from occurring in the first place can save you the hassle and discomfort associated with rehabilitation.
Here are key steps to prevent a Swimmer’s Shoulder:
Proper Swimming Technique
How you move through the water can impact the stress on your shoulders. Therefore, ensuring that you have correct swimming form and technique is paramount in preventing Swimmer’s Shoulder.
Practising proper technique offers several advantages. It improves efficiency, helping you use less energy and reducing the risk of overuse injuries. The correct form also ensures that you distribute the workload evenly among different muscle groups, preventing imbalances that can strain the shoulders.
Maintaining a streamlined body position reduces water resistance, allowing for smoother movement and less strain on your shoulder joints. Additionally, proper technique controls rotational stress in strokes like freestyle and butterfly, minimising the risk of injury.
To fine-tune your strokes and ensure you swim with shoulder-friendly techniques, consider seeking guidance from a qualified coach or an experienced swimmer.
Warm-Up And Cool-Down
Both warming up before swimming and cooling down afterwards is crucial for maintaining shoulder health. Warm-up routines gradually increase blood flow to your muscles, including those around your shoulders. This improved circulation supplies oxygen and nutrients, reducing the risk of injury.
Warm-up exercises, such as pec major and lats stretch, also improve joint mobility, making your shoulder joints more flexible and less prone to strain during swimming. Furthermore, they activate the muscles around your shoulders, priming them for action.
After swimming, a cool-down routine that includes gentle stretching and mobility exercises helps relax the shoulder muscles, preventing them from tightening up and reducing post-swimming stiffness.
Strength And Conditioning
Comprehensive strength and conditioning exercises, including seated rows and planking, fortify the muscles supporting your shoulder joint, providing a range of benefits.
They create muscle balance, ensuring all shoulder muscle groups are adequately developed and helping distribute the workload evenly during swimming. Strong shoulder muscles, particularly the rotator cuff and scapular stabilisers, provide better joint stability, maintaining proper shoulder mechanics during swimming.
Conditioning exercises also enhance muscle endurance, enabling your shoulders to withstand the repetitive motions of swimming without fatigue or strain.
Shoulder Flexibility Stretching
Stretching is crucial to preventing Swimmer’s Shoulder, as it helps improve shoulder flexibility, reduce muscle tension, and enhance overall joint mobility. Here are some effective Swimmer’s Shoulder stretching tips you must follow:
- Rotator Cuff Stretches: Begin with gentle rotator cuff stretches to target the muscles that stabilise your shoulder joint. Cross one arm over your chest and use your opposite hand to apply gentle pressure. Hold the stretch for up to 30 seconds on each side.
- Pectoral Stretches: Stretch your pectoral muscles by clasping your hands behind your back and gently pulling your arms upward. This will open up your chest and alleviate tension in the front of your shoulders.
- Deltoid Stretches: To stretch the deltoid muscles, reach one arm across your body and use your opposite hand to apply gentle pressure on your upper arm. Hold the stretch for about 20-30 seconds on each side.
- Neck and Upper Back Stretches: Stretching the neck and upper back muscles can also alleviate tension in the shoulders. Tilt your head gently to each side and perform gentle neck rolls. Additionally, perform upper back stretches by clasping your hands in front of you and rounding your upper back.
Incorporate these stretching exercises into your pre-swimming warm-up and post-swimming cool-down routines. Consistency is key to maintaining shoulder flexibility and preventing injury.
Swimmer’s Shoulder Treatments
Swimmer’s Shoulder is a treatable condition, and the right approach makes recovery possible. Here are some of the treatment options available to address the Swimmer’s Shoulder:
- Rest and Activity Modification: One of the first and most critical steps in treating a Swimmer’s Shoulder is to rest the affected shoulder and modify your activities. Avoid swimming and any other activities that aggravate your symptoms. Resting allows the inflamed tissues to heal and reduces stress on the shoulder joint.
- Ice and Heat Therapy: Ice and heat therapy can be valuable in managing a Swimmer’s Shoulder. Applying ice to the affected area the first time you feel the symptom can help reduce inflammation and relieve pain. After the acute phase, do heat therapy, such as warm compresses or heating pads. This can relax the muscles and promote blood flow to the area.
- Non-Prescription Pain Relief Measures: Over-the-counter pain relief measures, like non-steroidal anti-inflammatory drugs (NSAIDs) or ibuprofen, can help alleviate pain and reduce inflammation.
- Physical Therapy and Rehabilitation Exercises: Physical therapy is often a key component of a Swimmer’s Shoulder treatment. A rehabilitation program may include strengthening exercises, stretching routines, and techniques to improve shoulder stability and mobility. These exercises are vital in restoring strength and function to the affected shoulder.
- Surgery: Surgery may be considered in some severe or persistent cases. Surgical options may include procedures to repair damaged tendons, remove inflamed tissue, or address other underlying structural issues. Surgery is recommended as a last resort when conservative treatments have proven ineffective.
Conclusion About Swimmer’s Shoulder
Swimmer’s Shoulder is a common condition among swimmers. However, it can be prevented with proper warm-up and cool-down routines, a comprehensive strength and conditioning program, and good swimming technique.
As swimmers, it’s vital to prioritise proactive shoulder care. Whether you’re an experienced swimmer or just starting, taking steps to prevent Swimmer’s Shoulder can help you enjoy the sport pain-free for years to come.
We strongly encourage individuals interested in swimming to consider enrolling in formal swimming lessons. Learning from qualified instructors enhances your swimming skills and emphasises proper technique and safety measures.
At JustSwim, we offer exceptional swimming lessons in Singapore with experienced coaches who are dedicated to ensuring an enjoyable and safe swimming experience. By investing in your swimming education and shoulder health, you can truly make the most of your time in the water and swim with confidence.
Join our adults or kids swimming lessons in Singapore today!
Frequently Asked Questions About Swimmer’s Shoulder
Can Swimmer’s Shoulder Go Away On Its Own?
Yes, a Swimmer’s Shoulder can be resolved with appropriate treatment and self-care. However, the duration of recovery can vary depending on the severity of the condition and how promptly it is addressed.
Mild cases of Swimmer’s Shoulder may improve within a few weeks with rest and conservative measures, while more severe cases may take several months of focused treatment and rehabilitation.
How Long Does Swimmer’s Shoulder Take to Heal?
The duration of recovery for a Swimmer’s Shoulder can range from a few weeks to several months. Several factors influence the healing timeline, including the severity of the injury and adherence to treatments.
Can I Continue Swimming After Recovering From Swimmer’s Shoulder?
Yes, with proper rehabilitation and guidance from a healthcare provider or physical therapist, many individuals can return to swimming after recovering from a Swimmer’s Shoulder. The key is to resume gradually and monitor your shoulder’s response.
Can A Swimmer’s Shoulder Be A Recurring Problem Even After Recovery?
Yes, Swimmer’s Shoulder can recur if underlying risk factors, such as poor technique or inadequate conditioning, are not addressed. Recurrence is more likely if preventive measures are not followed.
