If you’re a swimmer or an athlete who relies on repetitive overhead movements, you might be familiar with the frustrating pain of a swimmer’s shoulder. This common condition can disrupt your training and performance, but you don’t have to let it hold you back!
In this blog, we’ll break down everything you need to know about a swimmer’s shoulder, including its signs and symptoms that are often mistaken for regular muscle soreness. You’ll discover effective treatments to ease your pain and practical stretching exercises to keep your shoulders strong and flexible.
Shoulder Impingement Syndrome
Swimmer’s shoulder, also called shoulder impingement syndrome, happens when the tendons in the shoulder become irritated or inflamed. The rotator cuff, comprising muscles and tendons, helps keep the shoulder joint stable and allows smooth movement.
Muscle imbalances and poor technique can cause abnormal movement of the humeral head, leading to conditions such as swimmer’s shoulder, which is characterised by inflammation, pain, and joint instability.
The swimmer’s shoulder is joint among swimmers because of the repetitive nature of their strokes, especially in freestyle and butterfly swimming. Constant overhead movements can put a lot of pain and discomfort on the shoulder
6 Common Causes Of Swimmer’s Shoulder
Understanding the causes of a swimmer’s shoulder is crucial for effective prevention. Here are some of the most common factors that can contribute to this condition:
1. Poor Technique
Improper swimming technique is a significant factor that can place excessive strain on the shoulder. When swimmers do not use the correct form, they may inadvertently overreach during strokes or adopt incorrect body positioning.
For example, overextending the arm while pulling through the water can increase stress on the rotator cuff.
Poor breathing techniques, such as lifting the head too high during freestyle, can also strain the shoulder. Ensuring proper technique through coaching and regular feedback can significantly reduce the risk of a swimmer’s shoulder.
2. Overuse
Overuse is another major contributor to the swimmer’s shoulder. Training too hard or too frequently without allowing adequate rest can lead to cumulative injuries.
Swimmers who push themselves to the limit in every training session, especially during high-intensity workouts or when preparing for competitions, are at greater risk.
Athletes must listen to their bodies and incorporate rest days into their training schedules. A balanced training regimen with lower-intensity sessions and recovery periods can help prevent overuse injuries.
3. Muscle Imbalances
Muscle imbalances around the shoulder joint can lead to instability, increasing the risk of a swimmer’s shoulder. If the rotator cuff muscles are weak or there is an imbalance between the front and back shoulder muscles, it can compromise shoulder stability.
Imbalances in the posterior rotator cuff muscles can contribute to shoulder instability. This instability can make the shoulder more susceptible to injury during swimming strokes.
Strengthening exercises targeting the rotator cuff and surrounding muscles can improve stability and support the shoulder joint, helping to prevent swimmer’s shoulder.
4. Previous Injuries
A history of shoulder injuries can also predispose an athlete to develop a swimmer’s shoulder. If a swimmer has previously experienced a shoulder injury, the affected area may be weaker or less stable, making it more vulnerable to further injury.
Athletes must address past injuries effectively, including following rehabilitation programmes and gradually returning to swimming. Regular assessments with a sports therapist can help monitor the shoulder’s condition and ensure any lingering issues are addressed before they lead to the swimmer’s shoulder.
5. Environmental Factors
Environmental factors like swimming in cold water or rough conditions can also contribute to a swimmer’s shoulder. Freezing water can lead to muscle tightness, increasing the risk of injury during swimming. Similarly, swimming against strong currents or waves can strain the shoulder more.
Stiffness or tightness in the thoracic spine can contribute to shoulder pain and dysfunction. Swimmers should be mindful of these conditions and take appropriate precautions, such as warming up properly and adjusting their technique when faced with challenging environments.
6. Lack Of Strength And Conditioning
Many swimmers may focus primarily on swim training, neglecting strength and conditioning exercises that support overall shoulder health. A lack of targeted strength training can result in insufficient support for the shoulder joint, making it more prone to injury.
Incorporating a comprehensive strength and conditioning programme that includes exercises for the upper body, core, and back can improve overall performance and reduce the risk of the swimmer’s shoulder.
7 Swimmer’s Shoulder Symptoms
Recognising the symptoms of a swimmer’s shoulder is crucial for early intervention and effective management. Addressing these symptoms promptly can prevent further injury and help swimmers return to their activities more quickly. Common symptoms of swimmer’s shoulder include:
1. Shoulder Pain
The most prominent symptom of a swimmer’s shoulder is pain around the shoulder joint. This pain can vary in intensity, often worsening during swimming or overhead activities such as throwing or lifting.
Swimmers may notice that the discomfort increases with specific strokes or movements, making maintaining a consistent training schedule challenging.
Over time, this persistent pain can decrease motivation and performance, further impacting the swimmer’s overall experience. Shoulder tendonitis, particularly in the supraspinatus shoulder muscles, can cause pain that radiates throughout the shoulder area.
2. Limited Range Of Motion
Swimmers may experience decreased shoulder mobility, hindering their ability to perform confident strokes effectively. It is also quite challenging to achieve the full range of motion needed for optimal swimming technique.
As a result, swimmers may resort to compensatory movements, such as altering their stroke or changing their body position in the water. These compensatory strategies can strain other body areas, potentially leading to further injuries.
3. Clicking Or Popping Sensations
Some individuals may notice a clicking or popping sound when moving their shoulders, particularly when lifting their arms or reaching overhead. This phenomenon, known as crepitus, can occur due to tendon irritation, inflammation, or the movement of the shoulder joint’s structures.
While occasional clicking may not indicate a severe problem, a medical professional should evaluate consistent or painful popping, as it may suggest underlying issues such as subluxation or rotator cuff damage.
4. Weakness
Weakness in the shoulder is another common symptom of a swimmer’s shoulder. Swimmers may find it increasingly difficult to lift objects or perform daily activities without experiencing discomfort.
This weakness can also affect athletic performance, making swimming efficiently or engaging in strength training challenging. Over time, this weakness may lead to further reliance on compensatory movements, increasing the risk of injury to other body parts.
5. Pain During Specific Movements
Specific movements, such as throwing, lifting, or even reaching behind the back, can exacerbate the pain associated with a swimmer’s shoulder. These activities may place additional strain on the shoulder joint, highlighting the need for careful attention to form and technique.
If swimmers notice pain during these movements, they must modify their activities and consult a healthcare professional to prevent further injury.
6. Night Pain Or Discomfort
Many individuals with a swimmer’s shoulder may experience discomfort or pain at night, mainly when lying on the affected side. This pain can disrupt sleep and impact the overall quality of life. Nighttime symptoms may indicate underlying issues, such as inflammation or tendon irritation, that require medical attention.
7. Changes In Shoulder Shape Or Contour
In some cases, swimmers may notice changes in the shape or contour of their shoulders. This could manifest as visible swelling or a change in posture due to muscle imbalances or compensatory movements.
7 Swimmer’s Shoulder Treatments
Treatment for a swimmer’s shoulder focuses on reducing pain, restoring range of motion, and preventing future injuries. Swimmers can return to their sport stronger and healthier once the underlying causes and symptoms are addressed. Here are some effective treatment options:
1. Rest And Activity Modification
Taking a break from swimming and other overhead activities is crucial to allow the shoulder to heal. Swimmers should listen to their bodies and avoid pushing through pain. Modifying your training regimen by incorporating low-impact exercises can help maintain fitness while reducing strain on the shoulder.
Activities such as water aerobics, cycling, or walking can provide cardiovascular benefits without exacerbating shoulder pain. Additionally, swimmers can focus on strength training for lower body and core muscles during recovery, ensuring they maintain overall fitness without further irritating the shoulder.
2. Ice Therapy
Putting ice on the affected area helps decrease swelling and relieve pain. Ice packs can last for 15-20 minutes and must be used especially after swimming sessions or any activity that aggravates the shoulder. Ice helps numb the area, reducing swelling and providing relief from pain.
Alternating between ice and heat therapy can also offer further relief. While ice effectively reduces inflammation, heat relaxes tight muscles and improves blood circulation for a speedy recovery.
Always use ice and heat safely, ensuring a barrier, like a towel, between the ice or heat source and the skin to prevent injury.
3. Physical Therapy
Physical therapy can be highly beneficial for swimmers suffering from shoulder pain. A qualified therapist can design a tailored exercise programme to strengthen the shoulder muscles, improve flexibility, and restore proper movement patterns.
The therapist will assess the swimmer’s condition and develop a plan that may include stretching, strengthening, and mobility exercises specific to the swimmer’s needs. Manually stretching and massaging the rotator cuff muscles can release tension and prevent further irritation, aiding in recovery.
Manual therapy, ultrasound, and electrical stimulation can also aid in recovery. Manual therapy includes hands-on methods to manipulate the shoulder and improve movement, while ultrasound and electrical stimulation can promote healing and reduce pain.
4. Anti-Inflammatory Medications
Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen or naproxen, can help ease pain and decrease inflammation associated with a swimmer’s shoulder. These medications work by blocking the production of substances in the body that cause inflammation.
However, always remember to first consult with a healthcare professional before starting any medication to ensure it is appropriate for your specific situation especially if you already have any existing health issues or are on other medications.
5. Corticosteroid Injections
A doctor may prescribe corticosteroid injections to reduce inflammation and ease pain in more severe cases. These injections deliver powerful anti-inflammatory medication directly to the affected area, providing quicker relief than oral medications.
This treatment is typically reserved for persistent symptoms that do not respond to conservative measures.
While injections can give fast relief, they should be used judiciously, as repeated use may weaken the tendons or lead to other complications. Patients should open up about the potential benefits and risks with their healthcare provider.
6. Surgery
Surgical options may be an option if conservative treatments fail to provide relief. Procedures such as arthroscopic surgery can address underlying issues contributing to the swimmer’s shoulder, such as torn rotator cuff tendons or bone spurs.
During arthroscopic surgery, small incisions are made, and a camera is used to guide the surgeon in repairing damaged tissues.
Surgery may also be necessary for structural abnormalities in the shoulder joint that predispose individuals to injury. Post-surgery, a comprehensive rehabilitation programme is critical to restoring function and strength.
7. Rehabilitation Programmes
After treatment, a comprehensive rehabilitation programme is essential to ensure full recovery and prevent recurrence. This programme may include gradual return-to-play protocols, which outline a step-by-step process for returning to swimming activities.
Strength training focused on the rotator cuff, and shoulder stabilising muscles will help build resilience against future injuries. Ongoing stretching to maintain shoulder flexibility is also vital, as tight muscles can lead to imbalances and further issues.
Stretching the pectoral muscles, including the pec major stretch, is crucial to alleviate stiffness and enhance shoulder mobility. Swimmers should work closely with a physical therapist to closely monitor progress and adjust the established rehabilitation plan.
7 Swimmer’s Shoulder Stretching Exercises For Stronger Muscles
Adding stretching exercises into your routine can help prevent swimmer’s shoulder and enhance shoulder flexibility. Joining adult swimming lessons can also help target the said pain. Below are several practical stretching exercises, complete with step-by-step instructions:
1. Cross-Body Shoulder Stretch
Purpose: Stretches the back of the shoulder and improves flexibility.
Starting Position: Stand up or sit up straight with your feet shoulder-width apart.
Execution:
- Use your right arm to reach across your body at shoulder height.
- With your left hand, gently grasp your right arm above the elbow.
- Pull your right arm all the way towards your chest until you feel a gentle stretch in the back of your shoulder.
- Keep your shoulders relaxed and try not to hunch them up.
- Hold: Maintain the stretch for 15-30 seconds.
- Switch: Carefully release the stretch and switch arms.
- Repetitions: Repeat 2-3 times on each side.
2. Doorway Stretch
Purpose: Alleviates tightness in the chest and improves shoulder mobility.
Starting Position: Stand in a doorway with your arms at shoulder height, elbows bent at 90 degrees.
Execution:
- Place your forearms against the doorframe, with your elbows slightly below shoulder height.
- Step forward gently, keeping your arms in place until you feel a stretch across your chest and shoulders.
- Avoid leaning too far forward; the stretch should feel comfortable, not painful.
- Hold: Maintain the position for 15-30 seconds.
- Repetitions: Repeat as necessary, ensuring you feel the stretch without discomfort.
3. Shoulder Rolls
Purpose: Improves shoulder mobility and reduces tension.
Starting Position: Sit or stand comfortably with your arms at your sides.
Execution:
- Relax your shoulders and roll them forward in a circular motion.
- Complete 10-15 repetitions in the forward direction.
- After the forward rolls, reverse the direction and roll your shoulders backwards for another 10-15 repetitions.
- Tip: Breathe deeply throughout the exercise to promote relaxation.
4. Sleeper Stretch
Purpose: Targets the rotator cuff and stretches the back of the shoulder.
Starting Position: Lie on your side with the affected shoulder on the ground and your bottom arm extended straight in front of you.
Execution:
- Keep your head supported on a pillow or your arm.
- Use your top arm to push down on your bottom arm’s wrist gently.
- Ensure your bottom shoulder remains on the ground and avoid lifting it. Keeping the shoulder flat against the ground ensures proper technique and effective muscle engagement.
- Hold: Maintain the stretch for 15-30 seconds.
- Switch: Release and repeat on the other side.
5. Wall Angels
Purpose: Promotes shoulder stability and mobility.
Starting Position: Stand with your back against a wall, feet about six inches away.
Execution:
- Raise your arms to shoulder height, keeping your elbows bent at 90 degrees.
- Slowly slide your arms up the wall, ensuring your elbows and wrists stay in contact with the wall.
- Once your arms reach the top, reverse the motion and slide them back down.
- Repetitions: Complete 10-15 repetitions.
- Tip: Keep your core engaged and avoid arching your lower back against the wall. This exercise can improve thoracic spine mobility, which is crucial for overall shoulder health.
6. External Rotation Stretch
Purpose: Strengthens and stretches the rotator cuff muscles.
Starting Position: Stand with your elbow bent at 90 degrees and tucked against your side.
Execution:
- Hold a resistance band or a towel in your hand.
- Keeping your elbow close to your body, gently pull your arm outward, rotating at the shoulder.
- Ensure that the movement is controlled, and don’t let your elbow drift away from your side.
- Hold: Maintain the stretch for 15-30 seconds.
- Switch: Carefully release and switch sides.
- Repetitions: Repeat on both sides.
7. Scapular Retraction
Purpose: Strengthens the muscles around the shoulder blades and improves posture.
Starting Position: Stand or sit with your arms at your sides.
Execution:
- Squeeze your shoulder blades together as if trying to hold a pencil between them.
- Keep your shoulders down and away from your ears.
- Hold the contraction for 5 seconds.
- Repetitions: Release and repeat for 10-15 repetitions.
- Tip: Focus on the movement originating from your shoulder blades rather than your arms.
Final Tips To Avoid Swimmer’s Shoulder
- Warm-Up: Before performing these stretches, consider doing a light warm-up (like arm circles or light jogging) to increase blood flow to your muscles.
- Breathe: Maintain steady breathing throughout each stretch to help relax your muscles.
- Listen to Your Body: If you experience pain during these stretches, stop immediately and consult a healthcare professional.
Aim to perform these stretches 3-4 times weekly, especially during training.
Conclusion About Swimmer’s Shoulder
Swimmer’s shoulder is a prevalent condition that can significantly impact performance and daily activities. Recognising the symptoms early and seeking appropriate treatments can help you manage the condition effectively.
If you experience persistent shoulder pain, consult a medical professional or a certified swimming coach in Singapore for personalised advice and treatment options. With the right approach, you can continue to enjoy swimming and stay active without the burden of shoulder discomfort.
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Frequently Asked Questions About Swimmer’s Shoulder
Is It Safe To Continue Swimming With A Swimmer’s Shoulder?
If you experience symptoms of a swimmer’s shoulder, consult with a medical professional right away and before continuing to swim. Swimming without proper treatment may exacerbate the condition and lead to further injury. It’s often recommended that you modify your training or take a break until you have recovered.
How Long Does It Take To Recover From A Swimmer’s Shoulder?
Recovery time for a swimmer’s shoulder varies depending on the severity of the condition and the effectiveness of treatment. With appropriate management, many swimmers can expect improvement within a few weeks to a few months. However, it may take longer for complete recovery.
Are There Specific Exercises I Should Avoid If I Have A Swimmer’s Shoulder?
While each case is different, specific exercises that involve overhead movements or excessive strain on the shoulder joint should generally be avoided until you receive clearance from a healthcare professional. These may include pull-ups, overhead presses, or any activity that causes pain in the shoulder.
Can Swimmer’s Shoulder Lead To Long-Term Issues If Not Treated?
Yes, if left untreated, a swimmer’s shoulder can lead to chronic pain, reduced range of motion, and an increased risk of further injuries, such as rotator cuff tears. Addressing symptoms early is essential to prevent complications.
Should I See A Doctor Or A Physical Therapist For A Swimmer’s Shoulder?
If you experience persistent pain or discomfort in your shoulder, consulting a healthcare professional, such as a doctor or physical therapist, is a good idea. They can diagnose properly, recommend treatment options, and design a tailored rehabilitation programme to support your recovery.
