Written by: Advanced Physical Medicine
Swimmer’s shoulder is a common overuse injury that affects competitive and recreational swimmers alike. It can lead to pain, inflammation, and limited range of motion, ultimately impacting performance and daily activities. Fortunately, with the right combination of strengthening exercises, mobility drills, and preventative strategies, swimmers can reduce their risk of injury and recover more effectively.
Swimmer’s shoulder is an umbrella term used to describe various shoulder injuries related to swimming. The repetitive overhead motion involved in swimming places significant stress on the shoulder joints, muscles, and tendons, leading to overuse injuries.
Recognizing these symptoms early can help prevent more severe injuries. For those dealing with persistent pain, Advanced Physical Medicine of St. Charles provides expert care to support recovery and prevent future injuries.
A strong, mobile shoulder is essential for swimmers to maintain efficient strokes and prevent injury. Overhead movements require both stability and flexibility to reduce strain on the joint. When strength and mobility are imbalanced, the risk of swimmer’s shoulder increases significantly.
Strengthening the rotator cuff and surrounding stabilizing muscles helps protect the shoulder from excessive stress. A well-conditioned shoulder can withstand the repetitive forces of swimming while maintaining proper alignment and function. Weakness in the muscles that support the shoulder blade and rotator cuff can lead to compensatory movements, increasing the likelihood of injury.
Adequate mobility ensures that the shoulder moves freely without excessive tension. Limited flexibility in the chest, shoulders, and upper back can cause compensatory movements that place additional strain on the rotator cuff. Mobility work, combined with strength training, allows for smoother, more efficient movement patterns in the water.
Strengthening the muscles that support the shoulder joint is key to both preventing and recovering from swimmer’s shoulder.
Target: Rotator cuff (infraspinatus and teres minor)
Target: Upper back and shoulder blade stabilizers
Target: Rotator cuff, trapezius, and scapular stabilizers
"W" shape demonstration
"Y" shape demonstration
Target: Rotator cuff and shoulder stabilizers
Target: Serratus anterior (key for shoulder stability)
Stretching and mobility exercises improve flexibility, reduce tension, and aid swimmer’s shoulder recovery.
Target: Posterior shoulder and deltoid
Target: Posterior shoulder capsule
Target: Chest and anterior shoulder
Target: Upper back mobility
Target: Shoulder mobility and posture
Consistently incorporating these mobility drills can improve shoulder function and speed up recovery.
Proactive measures can help swimmers avoid shoulder injuries and maintain long-term performance.
Poor form places excessive strain on the shoulder. Working with a coach or physical therapist to refine stroke technique can reduce stress on the joint.
Regular strengthening exercises improve shoulder stability and reduce the risk of overuse injuries. Consistency is key to maintaining muscle balance and endurance.
Tight muscles can alter movement patterns and increase strain on the shoulder. Incorporating mobility drills and stretching into a training routine promotes a full range of motion.
Overtraining without adequate recovery can lead to inflammation and tissue damage. Swimmers should listen to their bodies and take rest days as needed.
A dynamic warm-up before swimming and a cool-down routine afterward help prepare the muscles for activity and reduce post-workout stiffness.
If shoulder pain persists despite rest and rehab, professional care may be necessary. Ignoring symptoms can lead to more serious injuries and longer recovery times.
Advanced Physical Medicine of St. Charles
provides expert care, including physical therapy, chiropractic treatment, and
massage therapy, to help swimmers
recover safely and prevent long-term damage. If shoulder pain is affecting your performance, schedule an appointment today and get back to swimming pain-free.
40W201 Wasco Rd, Suite A/B
St. Charles, IL
Office: (630) 377-7788
Fax: (630)-377-7802
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