The repetitive rotation of your shoulder in swimming can result in overuse injuries. Shoulder injuries include nerve entrapment, thoracic outlet syndrome and impingement syndrome. Common symptoms include shoulder pain and numbness from your shoulder down into your arm and hand. Treatment includes rest, physical therapy and, in severe cases, surgery. Talk with your doctor about the best treatment plan for you.
Causes
A 2006 research article published in the “North American Journal of Sports Physical Therapy” states that competitive swimmers can perform more than 4,000 strokes with one shoulder in any given workout. This type of repetitive stress commonly leads to shoulder injuries, such as impingement syndrome and nerve entrapments. Impingement syndrome, also known as swimmer’s shoulder, is when tendons around your shoulder are compressed, causing swelling, pain and possibly numbness. Nerve entrapment is when nerves are compressed, leading to muscle weakness, pain and numbness down your arm. Specifically, when the nerves and blood vessels between your shoulder and neck are compressed, it is called thoracic outlet syndrome.
Risk Factors
Overtraining, a previous shoulder injury and muscle fatigue can increase your risk of shoulder injuries, pain and numbness. A 2004 “Australasian Chiropractic and Osteopathy" research article found that swimmers tend to have overdeveloped chest muscles and over-dominant internal rotator muscles of the shoulder. This leads to a rounded shoulder posture and makes your shoulder more susceptible to injuries. Furthermore, improper swimming techniques, such as excessive body rolling in freestyle swimming, can increase your risk of shoulder injuries, too.
Treatment
Stop swimming, ice your shoulder and wear a sling to decrease pain and numbness. Take over-the-counter pain medications such as acetaminophen to alleviate any residual pain. Stretch your chest, shoulder and back muscles to help reduce your symptoms and improve your posture as well. To further manage your symptoms, try massage therapy such as friction massage, which can push out swelling and break up scar tissue; however, it should not be performed on acute injuries. Ask your doctor about other treatment options, such as corticosteroid injections, physical therapy and surgery.
Prevention
Include other exercises, such as walking and biking, in your exercise routine to avoid overuse shoulder injuries. Consult your coach or trainer about improving your swimming technique. Perform strength exercises and stretches regularly to maintain proper flexibility, strength and posture. Shoulder exercises include resisted shoulder extension, holding a pushup position with your hands on a wobble board, and step-overs, which are performed walking your hands on and off a low step. Lastly, avoid or limit the use of hand paddles and kickboards because of the added strain they place on your shoulders.
References
- “North American Journal of Sports Physical Therapy”; Prevention and Treatment of Swimmers Shoulder; Brian J. Tovin, D.P.T.; November 2006
- “Australasian Chiropractic and Osteopathy”; Spinal Musculoskeletal Injuries Associated with Swimming: A Discussion of Technique; Henry Pollard, et al.; 2004
- “American Family Physician”; Peripheral Nerve Entrapment and Injury in the Upper Extremity; Sara L. Neal, M.D., M.A., et al.; Jan. 15, 2010
- “Physical Medicine and Rehabilitation Clinics of North America;” Shoulder Impingement Syndrome; Wing K. Chang, M.D.; 2004
- “Hand Clinic Journal;” Conservative Treatment for Thoracic Outlet Syndrome; Carla A. Crosby, P.T., C.H.T., et al.; 2004
