The shoulder joint is a crucial component for swimming. It plays a pivotal role in helping you make powerful strokes and propelling you through the water, such as the freestyle and backstroke. Strong, flexible shoulders are essential for:
Maintaining proper form
Generating speed
Preventing injuries
Swimmer’s shoulder is a condition that affects the shoulder joint. This condition can be caused by overuse or repetitive motions that are associated with swimming. It can cause you to experience pain, stiffness and inflammation in your shoulder. It happens when the tendons and muscles around your shoulder become irritated or inflamed.
The effects of swimmer’s shoulder on swimming can be significant. When you experience shoulder pain, you may find it challenging to do your strokes effectively or maintain your usual level of training, leading you to experience a decrease in performance and overall enjoyment of swimming.
Symptoms and causes of swimmer’s shoulder
Swimmer’s shoulder affects an estimated 65% of swimmers at some point and is characterized by pain and discomfort in the shoulder joint. Symptoms of swimmer’s shoulder can include:
Pain
Stiffness
Weakness
Limited range of motion
Swelling or tenderness
Swimmer’s shoulder can be caused by several factors, including:
Overuse — Repeating the same shoulder movements over and over, like in swimming, can put too much strain on your shoulder muscles and tendons, leading to inflammation. An elite swimmer logs approximately 30,000 strokes per arm each week, which can make overuse easy to accidentally do.
Improper technique — Using the wrong swimming technique or form can put extra stress on your shoulder. For example, incorrect arm movement or poor stroke mechanics can contribute to shoulder pain.
Muscle imbalances — If some muscles around your shoulder are stronger or tighter than others, it can cause uneven stress on your shoulder. This imbalance can cause pain and discomfort.
Lack of flexibility — If your shoulder muscles and tendons aren’t flexible enough, it can lead to strain and injury. Stretching is essential for keeping your shoulders flexible and healthy.
Underlying conditions — Some medical conditions, such as a rotator cuff injury or arthritis, can increase your risk of swimmer’s shoulder.
If you think that your shoulder pain could be caused by swimmer’s shoulder, it’s important to address it quickly. This can help prevent further complications and ensure a successful swimming experience. Consulting with a health care provider, like a physical therapist, can help you receive proper treatment.
Treatments for swimmer’s shoulder
If you have swimmer’s shoulder, there are several ways you can help it heal and feel better. Here are some treatments that can help make a difference:
Rest — Give your shoulder a break from swimming and other activities that may make the pain worse. Resting can help reduce inflammation and allow your shoulder time to start healing.
Ice — Apply an ice pack to your shoulder. Ice can help reduce swelling and numb the pain, helping you feel more comfortable.
Pain relievers — Taking over-the-counter pain medications like ibuprofen or acetaminophen can help with pain and swelling. These medications can provide temporary relief and make it easier for you to move your shoulder.
Physical therapy — Physical therapy can help you recover by improving your shoulder’s strength and flexibility, and it can teach you how to avoid future injuries. A physical therapist can work with you to develop a personalized treatment plan.
Technique adjustment — Make sure you’re using the correct swimming technique. A coach or physical therapist can help you with this. Using proper technique can help reduce stress on your shoulder and can prevent further irritation.
Shoulder brace — Wearing a shoulder brace can help limit movement and protect your shoulder from additional strain and pain while it heals.
Corticosteroid injections — In more serious cases, your health care provider may recommend corticosteroid injections. These can help provide targeted, temporary relief from inflammation and pain.
Surgery — In severe cases where other conservative treatments have failed, surgery may be necessary to repair damaged tissue or correct underlying structural problems.
It’s crucial that you consult with a health care professional to determine the best course of treatment for your specific situation. Early intervention can help prevent your swimmer’s shoulder from worsening and improve your chances of a successful recovery.
12 exercises that may help improve your swimmer’s shoulder recovery
If you have swimmer’s shoulder, doing the right exercises can help you feel better. These exercises can also help strengthen your shoulder and improve your overall shoulder health. Some exercises that may be helpful include:
Pendulum swings — Start by standing tall with your feet shoulder width apart. Lean forward slightly, allowing your affected arm to hang freely. Gently swing your arm in a circular motion, gradually increasing the size of the circles. You can also try swinging your arm forward and backward, or side to side.
Arm circles — Standing with your feet shoulder width apart. Extend your arms out to the sides at shoulder height. Make small, gentle circles with your arms. Gradually increase the size of the circles as your flexibility improves.
Chest stretch — Stand facing a wall with your feet shoulder width apart. Place your palms flat against the wall at shoulder height. Lean forward into the wall, keeping your feet in place. You should feel a gentle stretch in your chest and shoulders. Hold this stretch for a few moments, and then slowly push back up to your starting position.
Shoulder blade retraction — Start by standing tall with your feet shoulder width apart. Squeeze your shoulder blades together, like you’re trying to pinch a pencil between them. Hold this position for a few moments and slowly relax.
Doorway stretch — Stand in a doorway with one arm extended out to the side at shoulder height, palm facing the wall. Step forward with your opposite foot, creating a stretch in your chest and shoulder. Hold this stretch for a few moments and then return to the starting position.
Shoulder press — Stand or sit tall with your feet shoulder width apart. Hold a light weight in each hand with your palms facing forward. Raise the weights overhead, pressing them together. Keep your elbows close to your head and your core engaged. Lower the weights slowly back to the starting position.
Rows — Stand with your feet shoulder width apart and bend slightly at the hips. Hold a light weight in each hand with your palms facing your thighs. Row the weights back and toward your chest, squeezing your shoulder blades together. Keep your back straight and your core engaged. Lower the weights slowly back to your starting position.
Lateral raises — Stand with your feet shoulder width apart and your arms at your sides, holding a light weight in each hand. Raise your arms sideways to shoulder height, keeping your elbows slightly bent. Pause at the top and squeeze your shoulder muscles. Lower your arms slowly back to the starting position.
External rotation — Stand or sit tall with your elbow bent at your side and your forearm pointing forward. Hold a light weight in your hand. Rotate your forearm outward, keeping your elbow at your side. Rotate your forearm back to your starting position.
Internal rotation — Stand or sit tall with your elbow bent at your side and your forearm pointing behind you. Hold a light weight in your hand. Rotate your forearm inward, keeping your elbow at your side. Rotate your forearm back to the starting position.
Abduction — Stand or sit tall with your elbow bent at your side and your forearm pointing forward. Hold a light weight in your hand. Raise your arm out to the side, keeping your elbow at your side. Lower your arm back to the starting position.
Adduction — Stand or sit tall with your elbow bent at your side and your arm extended out to the side. Hold a light weight in your hand. Bring your arm back toward your body, keeping your elbow at your side. Extend your arm back out to the side.
These exercises can help strengthen and stretch the muscles around your shoulder, making it easier to move with less pain. It’s important to start slowly and stop if you feel any pain. If you’re unsure about these exercises or need more help, a physical therapist can provide you with guidance and create a personalized, safe and effective plan. Taking these steps can help you feel better and get back to swimming with more comfort.
Empower your recovery from swimmer’s shoulder with the help of KC Rehab
At KC Rehab, we understand how swimmer’s shoulder can affect your ability to enjoy and succeed in the pool. Our team of licensed physical therapists is dedicated to helping you recover with a personalized approach to physical therapy. Through targeted therapeutic exercises and expert guidance, we’ll focus on strengthening your shoulder, improving flexibility and reducing pain. By working with us, you'll always receive the most comprehensive support you need to help you get back to swimming comfortably and confidently. Let us help you get back to doing what you love with a healthier, stronger shoulder.
Contact our team today for more information or to schedule an initial appointment.
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