You rely on your upper body for propulsion in swimming, but you might end up shouldering the pain caused by incorrect technique. As soon as you feel a twinge of discomfort in your shoulders, it is time to stop and reassess your workout regimen. Changing your swim stroke can temporarily allay some discomfort, but you likely will exacerbate problems unless you address the causes behind them.
Muscle Groups
You use your shoulders extensively for propulsion in freestyle, backstroke and butterfly. Your shoulder is a joint that relies on surrounding muscles and ligaments as well as secondary supportive muscles to keep it stable. The rotator cuff muscles surrounding your shoulder joint, your shoulder blade or scapula, and your upper-back and abdominal muscles all play a role in keeping your shoulder fit and in place. Because swimming uses repetitive motions, your muscles and ligaments can wear down. A typical college or dedicated team swimmer can perform a whopping 600,000 arm movements in one year alone, according to Ross A. Hauser, medical director of Caring Medical and Rehabilitation Services in Oak Park, Illinois, and an endurance athlete.
Repetitive/Incorrect Motion
Overuse of any of the muscles that support your shoulder can result in weakness. Stretched or inflamed ligaments also reduce the stability of your shoulder joint and can lead to pain and stiffness. Bad swimming technique increases the risk for injury. Swimming flat in the water instead of rotating your body with each pull puts added stress on your shoulder, particularly in backstroke. Not deriving power from your core and large back muscles during freestyle means your shoulder joint tows you through the water and against its resistance.
Preventive Exercises
Strengthening muscle groups often neglected in swimming workouts is important to build balance and strength. Dedicated swimmers tend to have weak external rotators because those muscles are not involved in stroke patterns. Internal rotators, though, get continuous use and the imbalance can lead to bad posture or swimmer's slump and backaches. To work your external rotators, place a therapy or stretchy exercise band around your wrists, keeping your forearms parallel to the ground and elbows immobile at your side. Pull your palms apart and rotate them outward as you stretch the band. Simple seated upright rows using the same therapy band helps stabilize your scapula.
Recovery/Prevention
When your best efforts to improve your stroke and to stabilize your shoulder fail, shoulder pain might sideline you from swimming. Typical symptoms of swimmer's shoulder include pain when you lift your arm over your head or even pain when you are immobile. Take time off from swimming and see whether your symptoms improve. Tell your physician about your symptoms as you might need tests to determine the exact nature and source of your pain.
References
- Merck Manuals: Shoulder Injuries
- USA Swimming: Shoulder Injury Prevention
- U.S. Masters Swimming: The MRI Shows a Rotator Cuff Tear -- What Now?; Ross Hauser; November 2010
- U.S. Masters Swimming: What To Do; Ross A. Hauser, M.D.; August 2010
- U.S. Masters Swimming: Shoulder Pain -- When to Have an MRI; Ross A. Hauser, M.D.; September 2010
