How to fix swimmer's shoulder

Hello my dear swimmers! As someone who spends a lot of time in the water, I'm no stranger to shoulder pain. "Swimmer's shoulder" is a common problem, not just for competitive swimmers, but for anyone who does repetitive overhead motions. And trust me, it can sideline you faster than anything.

But the good news is, it's often preventable and manageable. I've learned a lot about this the hard way and want to share some key insights and exercises to help you keep your shoulders healthy and strong, so you can stay in the pool and do what you love.

Understanding swimmer's shoulder

So, what exactly is swimmer's shoulder? It's a broad term that refers to a range of conditions causing pain in the shoulder. It often involves overuse and repetitive strain of the muscles and tendons that stabilize the shoulder joint, particularly the rotator cuff.

Several factors can contribute to it:

• Overuse: Repetitive arm movements, like those in swimming strokes, can fatigue and inflame the shoulder muscles.

• Poor technique: Incorrect swimming form can put excessive stress on the shoulder joint.

• Muscle imbalances: Weakness in certain shoulder muscles, compared to others, can lead to instability and pain.

• Lack of flexibility: Tightness in the shoulder muscles can restrict movement and increase the risk of injury.

• Instability: If the shoulder joint isn't properly stabilized by the surrounding muscles, it can move excessively and cause pain.

I've seen firsthand how these factors can take swimmers out of the water for weeks or even months. That's why it's crucial to address them proactively.

Exercises to fix and prevent swimmer's shoulder

First of all, if you are in pain at the moment, stop putting more strain on your shoulder and take a break. Additionally, you should absolutely consult a healthcare expert and follow their advice. Below, I walk you through some of my tricks, but these might not be right for you. So make sure you get specific advice from an expert for your situation.The good news is that there are many effective strategies to both fix and prevent swimmer's shoulder. Here are some of the exercises and approaches that have worked for me and that I highly recommend doing each exercise 3x 20 repetitions (ideally twice per week).

1. Rotator cuff strengthening

Strengthening the rotator cuff muscles is essential for stabilizing the shoulder joint. Here are a couple of exercises:

• External rotation with resistance band:

  • Hold a resistance band with your elbows bent at 90 degrees and close to your sides.

  • Slowly rotate your forearms outward, keeping your elbows tucked in.

  • Return to the starting position and repeat.

• Internal rotation with resistance band:

  • Secure one end of a resistance band and hold the other end with your elbow bent at 90 degrees and close to your side.

  • Slowly rotate your forearm inward across your body.

  • Return to the starting position and repeat.

2. Scapular stabilization exercises

Strong scapular (shoulder blade) muscles provide a stable base for shoulder movement. Try these:

• Scapular squeezes:

  • Sit or stand tall with your arms relaxed.

  • Squeeze your shoulder blades together, as if trying to hold a pencil between them.

  • Hold for a few seconds and release.

• Rows:

  • Use a resistance band or light weights.

  • Pull your elbows back, squeezing your shoulder blades together.

  • Control the movement as you return to the starting position.

3. Stretching for flexibility

Improving shoulder flexibility is crucial for preventing tightness and injury. Here are some effective stretches:

• Cross-body shoulder stretch:

  • Bring one arm across your body and hold it with your other arm.

  • Gently pull the arm towards your body until you feel a stretch in your shoulder.

  • Hold for 20-30 seconds and repeat on the other side.

• Sleeper stretch:

  • Lie on your affected side with your arm bent at a 90-degree angle, in front of you.

  • Gently press your forearm down towards the bed with your other hand until you feel a stretch in your shoulder.

  • Hold for 20-30 seconds and repeat.

4. Technique correction

If you're a swimmer, focusing on proper technique is paramount. Consider these points:

• Hand position: Check your hand position when entering the water, ideally it is not in front of your head but on an extended line of your shoulder. It should also not be rotated inwards too much, but rather parallel to the water surface.

• Streamlined body position: Reduces drag and stress on the shoulders.

• Efficient stroke mechanics: Ensures that the force is generated from the larger muscles, not just the shoulders.

• Balanced breathing: Avoids over-rotating the neck and putting strain on the shoulders.

5. Rest and recovery

Just like any other part of your body, your shoulders need time to recover.

• Adequate rest between swim sessions: Avoid overtraining and allow your shoulder muscles to repair.

• Active recovery: Light activities like gentle stretching or foam rolling can help improve blood flow and reduce muscle soreness.

You can also try some of our Shoulder Stretching Exercises.

Listen to your body

The most important thing is to pay attention to your body. If you experience any shoulder pain, don't ignore it. Rest, modify your activity, and seek professional help if needed. Early intervention is key to preventing minor issues from becoming chronic problems.

I know how frustrating it can be to be sidelined by pain. But by taking proactive steps to strengthen, stretch, and care for your shoulders, you can stay healthy, keep swimming, and enjoy the sport for years to come!

Disclaimer: This information is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Read the full disclaimer here.