Swimming is an essential part of any triathlete’s training and race day experience, but it can sometimes lead to shoulder pain that disrupts progress and performance. If you’ve been experiencing discomfort during or after your swim sessions, you’re not alone. Shoulder injuries, particularly swimmer’s shoulder, are one of the most common issues swimmers face. Fortunately, with the right approach, you can prevent pain, manage existing discomfort, and maintain strong, healthy shoulders.
Here’s a deep dive into understanding shoulder pain caused by swimming, including prevention techniques and treatment options, with insights from Dr. Sabrina Strickland of the Hospital for Special Surgery (HSS).
Why Shoulder Pain Happens
The repetitive overhead motion required for swimming is both a great workout and a potential cause of shoulder problems. Here’s why this happens and what to watch out for:
Common Causes of Shoulder Pain in Swimmers
Overuse Swimming requires hundreds, if not thousands, of arm rotations in a single training session. This repetitive motion can result in inflammation of the rotator cuff muscles and tendons, leading to what’s commonly known as swimmer’s shoulder.
Improper Technique Issues, such as crossing over the midline during freestyle strokes or entering the water with the thumb-first, can increase stress on the shoulder joint. Over time, these minor form errors can lead to significant pain and even injury.
Muscular Imbalance. Weakness in the rotator cuff or an imbalance between the shoulder and back muscles can lead to improper mechanics, causing excess strain on the shoulders.
Failure to Rest. Many triathletes overlook recovery periods, which can worsen overuse conditions. Shoulder tissues don’t have time to recover from micro-tears, increasing vulnerability to pain and injury.
Preventing Shoulder Pain
The good news is that shoulder pain is highly preventable when you prioritize proper technique, strengthening, and self-awareness. Here’s what you can do to protect your shoulders during training:
Perfect Your Technique
Ensuring your swimming form is correct is crucial for avoiding overuse injuries and reducing stress on the shoulders.
–Keep Your Arm Entry Right. When your hand enters the water, aim for a flat or pinky-first approach, rather than a thumb-first approach. This guards the shoulder joint against over-rotation and reduces the risk of injury.
–Avoid Overreaching Across Your Body. Make sure your hand does not cross the midline of your body during entry. This alignment keeps your motion smooth and shoulder-friendly.
–Roll Your Body. Focus on rolling your entire body to the side you’re breathing on, rather than just rotating your neck. Rolling takes some pressure off your shoulders and neck, ensuring balanced movement.
Strengthen Your Supportive Muscles
Improving strength and muscle balance is crucial for preventing injuries. Incorporate these exercises into your routine to ensure your shoulders can handle the demands of swimming:
–Rotator Cuff Strengthening. Internal and external rotations with resistance bands strengthen these essential stabilizer muscles.
–Shoulder Blade Exercises. Upright rows or scapular squeezes help build strength in your upper back and shoulder blades, enhancing overall stability.
–Core Workouts. Planks, side planks, or stability ball exercises target the core muscles, which play a role in maintaining good body alignment in the water.
Recovery and Rest
Many triathletes are guilty of pushing through pain, but rest and recovery are vital for preventing injury. Alternate between different strokes during training to evenly distribute the load on your muscles. Don’t forget to warm up with an easy swim and dynamic stretches before the main workout and cool down with light movements and static stretching afterward.
Treating Shoulder Pain
If shoulder pain persists despite your best efforts, early intervention is crucial for recovery. Here are some actionable steps, supported by advice from Dr. Sabrina Strickland:
–Take a Break. If you notice pain during swimming, stop and rest. Continuing to swim could worsen the inflammation and increase recovery time.
–Apply ice packs. They can reduce swelling and irritation around the shoulder joint. Aim for 15-20 minutes post-swim, particularly after intense sessions.
–Evaluate Your Stroke. I think you should consider working with a coach to identify the technical flaws that exacerbate your discomfort. A slight change in form can make a significant difference.
–Build an Exercise Routine. Collaborate with a physical therapist to design a targeted rehabilitation plan. Exercises that strengthen the rotator cuff and scapular muscles can help decrease pain and prevent future injuries.
–Consult a Specialist. If pain persists or worsens, seek professional care. Experts like Dr. Sabrina Strickland have helped countless athletes return to peak performance after shoulder injuries. A specialist can evaluate your condition, recommend treatment options, and guide you on the next steps, such as imaging or therapy.
Keep Swimming Strong
Shoulder pain doesn’t have to derail your triathlete goals. By staying mindful of your technique, strengthening key muscle groups, and prioritizing recovery, you can swim more effectively and remain pain-free. Even if an injury does occur, early intervention and proper treatment can help you return to the water quickly.
Remember, success in triathlons isn’t just about swimming harder; it’s about swimming smarter. Protect your shoulders, refine your form, and give your body the care it deserves.
Should Pain Still Bother You?
If shoulder pain persists or significantly impacts your swimming and daily activities, it may indicate a more serious issue that could require medical intervention, including surgery. It’s crucial to consult a specialist to evaluate your condition and explore the best treatment options.
Dr. Sabrina Strickland, a renowned sports medicine and orthopedic surgeon at HSS, specializes in shoulder injuries and can provide expert care. You can reach her office at 212.606.1725 or visit her profile on the HSS website for more information. Don’t hesitate to seek professional help to get back to doing what you love!