Swimming is much easier on the joints than jogging, tennis, and other popular forms of exercise. However, because the muscles of the shoulders are used heavily in swimming to propel the body forward, there is the potential for shoulder strain. This condition even has a name within the sport: “swimmer’s shoulder.”

According to a University of Iowa study, shoulder pain was the most common swimming-related injury for the team. Many other studies also show the prevalence of shoulder pain and injuries in swimmers.

The good news is there are some techniques you can use to avoid shoulder strain. Here are our top tips:

1. Use Correct Hand Placement Into the Water

When you place your hand in the water, notice if your thumb is entering the water first, meaning that you’re tilting your arm and shoulder inwards. If you are, it’s time to adjust.

Bring your hand down with your palm and fingers facing the bottom of the pool. This will help avoid excessive internal rotation, which, over time, can cause shoulder pain.

2. Improve Your Posture

Poor posture, in the water and out, can negatively affect your shoulders. As you pull your arms through the water, a curved, slouching back can cause strain on your shoulder.

Instead, keep your shoulders back and your chest forward. Do this while you swim, and remember this posture when out of the pool. As an additional measure, you may consider sleeping on your back to reduce strain on your shoulders.

3. Strengthen Your Scapular Muscles

Your scapulae, or shoulder blades, play an important role in supporting your shoulders. By strengthening your scaps, you can avoid tiring your shoulders.

How can you exercise your scapulae? Use a standing row or elastic band. Try to notice where you’re working your scaps as you pull the band towards your chest. You should feel a tightening right in your shoulder blades.

4. Strengthen Your Rotator Cuffs

Use a resistance band to strengthen your rotator cuffs and help prevent shoulder strain. You can also use hand weights to enhance this part of your body. Lie on your side with your elbow at your side and the weight on the floor. Grab the weight, move your forearm over your stomach, and pull it up towards the ceiling, keeping your elbow and upper arm touching your side.

There are a variety of other exercises you can do to strengthen your rotator cuffs. Ask your coach or trainer for additional support in this area.

Remember that these preventative tips are different from what’s recommended if you have an injury. If you’ve already strained your shoulder, you’ll need to seek the advice of a physiotherapist who can advise you on the proper care. Once you’re healed, you can follow these techniques to prevent future injuries.

Looking for a great place to swim? Check out Blue Buoy Swim School. We have classes for adults and children. Please call 714.710.7911 for more information.

FAQs: Swimming & Shoulder Pain

Q: What is “swimmer’s shoulder”?

Swimmer’s shoulder is a common term for the pain and strain in the shoulders experienced by swimmers due to repetitive use of the muscles during swimming.

Q: Can I still swim if I have shoulder pain?

It depends on the severity of your pain. If it’s minor, you may be able to continue swimming with proper technique and exercises to strengthen your shoulders. However, if the pain is more severe, we recommend that you rest and seek medical advice before returning to the water.

Q: Are certain strokes better for avoiding shoulder strain?

Each stroke has its own advantages and potential risks for shoulder strain. However, breaststroke and backstroke generally have less impact on the shoulders than freestyle and butterfly strokes.

Q: Can I do anything else to reduce my risk of shoulder pain while swimming?

You might consider using equipment such as paddles or fins to help distribute the effort evenly across your arms and shoulders. Also, make sure to warm up properly before swimming and take breaks during longer sessions. Listen to your body and adjust accordingly.

Q: How do I know if my technique is wrong and might cause shoulder pain?

If you experience discomfort in your shoulders during or after swimming, it could be a sign of improper technique. Also, if your coach or another swimmer notices inconsistencies in your stroke, such as crossing your arms during freestyle or over-rotating your shoulders, it’s worth seeking professional guidance.

Q: How frequently should I do shoulder strengthening exercises?

Incorporating shoulder strengthening exercises into your routine 2–3 times a week can help. Strike a balance between strengthening exercises and rest days to allow recovery time.

Q: Can warm-up exercises help reduce the risk of shoulder pain in swimming?

Absolutely. Performing dynamic warm-up exercises before swimming can enhance muscle flexibility and prepare your shoulders for the workout. Simple shoulder rotations, arm circles, and light stretching are effective ways to get your shoulders ready.

Q: Is it beneficial to alternate swimming with other forms of exercise?

Yes, alternating swimming with cross-training exercises such as yoga, Pilates, or strength training can improve overall body strength, flexibility, and posture. This variety reduces repetitive strain on your shoulders and promotes balanced muscle development.