How to Prevent a Shoulder Injury in Swimming

Swimmer's shoulder, also known as swimmer's overuse syndrome, is a common injury among swimmers caused by repetitive movements and overuse of the shoulder joint. The condition can lead to pain, weakness, and decreased range of motion in the shoulder.

In this article, we’ll go through some of the causes of swimmers' shoulder, and steps you can actively take to prevent it from happening to you.

What causes swimmers' shoulder?

Swimmer's shoulder is caused by the repetitive motions of swimming, which can lead to inflammation and damage to the tendons, muscles, and ligaments in the shoulder. These repetitive motions can lead to a condition known as rotator cuff impingement, where the tendons of the rotator cuff muscles (which are responsible for lifting and rotating the arm) are compressed between the bones in the shoulder. This can result in pain, weakness, and decreased range of motion in the shoulder.

How Do I Prevent It?

To prevent swimmer's shoulder, it is important to engage in a proper warm-up and cool-down routine before and after swimming. This includes stretching exercises that target the shoulder muscles, such as arm circles and shoulder rolls. It is also important to Incorporate cross-training exercises that target the shoulder muscles, such as weightlifting and resistance training. These exercises can help to strengthen the muscles and tendons in the shoulder, reducing the risk of injury.

Another way to prevent swimmer's shoulder is to pay attention to your swimming technique. Poor technique can lead to overuse and injury. A coach or trainer can help you identify and correct any technique issues. For example, if you're experiencing pain on one side of your shoulder, it could be due to a difference in strength or flexibility between your left and right sides. By addressing these imbalances, you can help to reduce the risk of injury.

It's also important to avoid overtraining and give your body time to rest and recover. This means swimming less or taking more breaks during swim practice, and also taking time off from swimming altogether. Overtraining can lead to fatigue, which can increase the risk of injury.

Always Prepare your Body

Swimmer's shoulder is a common injury among swimmers that can easily creep it's way into your swimming if left unchecked. Having an adequate routine in terms of warmup and cool-down can help you prevent it. By taking these precautions, you can help reduce the risk of developing swimmer's shoulder and continue to enjoy your time in the pool.

Additionally, if you feel any pain or discomfort in your shoulder, it's important to seek medical attention and get it checked out.