Shoulder Pain When Swimming? | How To Avoid Swimmers Shoulder

Your shoulders do a lot of the work in swimming, therefore it’s no surprise that problems in the shoulder area are the most common injuries for swimmers. We’ll be covering the cause of swimmer’s shoulder and more importantly how to solve and ultimately prevent it.
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Swimmer’s shoulder is one of those broad terms similar to runner’s knee. Broadly speaking it’s a pain around the shoulder brought on by swimming.
As triathletes we don’t do as many miles in the pool as swimmers but we still need to look after our shoulders.
Your shoulders do a lot of the work in swimming. They have a large range of movement and are put under significant force repetitively for every stroke of front crawl.
Therefore it’s no surprise that problems in the shoulder area are the most common injuries for swimmers.
Heather will be covering the cause of swimmer’s shoulder and more importantly how to solve and ultimately prevent it.
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[@Trijpkizu]

She didn’t mention about Hips. Most of the swimmer who is having a shoulder pain is lack of technique or rotation. Rotation is a body movement, key focus is the hips to rotate between 30-40 degrees angle. It will help to lessen the pressure on your shoulder whenever you recovery. Thank me later :) Coach kizu

[@frankroquemore4946]

Hip rotation when breathing or with every stroke?

[@Trijpkizu]

@@frankroquemore4946

[@Trijpkizu]

@@frankroquemore4946 Rotation in freestyle swimming is important for several reasons: 1. Efficiency: Rotating the body from side to side allows the swimmer to engage more muscles in the stroke, leading to a more efficient and powerful swim. The rotation helps generate a stronger and longer stroke, increasing propulsion through the water. 2. Balance and Stability: By rotating the body, the swimmer achieves a better balance in the water. This helps maintain stability and prevents the body from sinking or lifting too much, reducing drag and improving overall body position. 3. Breathing: Rotation plays a crucial role in facilitating proper breathing technique during freestyle swimming. By rotating the body to the side, the swimmer can easily turn their head to breathe without lifting it too high out of the water, reducing resistance and maintaining a streamlined position. 4. Injury Prevention: Rotating the body in freestyle helps to distribute the forces evenly across different muscle groups, reducing the risk of overuse injuries. It also promotes a more natural and fluid motion, minimizing strain on joints and muscles. Overall, rotation in freestyle swimming is essential for maximizing speed, efficiency, and technique in the water. It allows the swimmer to utilize their entire body to generate power, maintain balance, and achieve optimal body position for a smooth and effective stroke.

[@PaulGrieselhuber]

I did these today after leaving the pool yesterday with pretty serious shoulder discomfort. Swam today with a 98% reduction in pain - less than 24 hours later. These tips work.

[@josephmallett2054]

One thing she didn't mention is to make sure you aren't only breathing on one side. If you are a swimmer and have a consistent practice time of say 2 or more hours per day, if you are breathing only on one side it puts your shoulder under a lot of stress, so make sure you switch it up every so often.

[@rexdby2984]

Interesting. Right shoulder issues after swimming and I only know to breathe on the right side. I’ll give the left side a try.... never even thought about doing that.

[@Petroula1959]

Yes, every third stroke is better.

[@satishnarayan1322]

I use centreline snorkel and that helps me to keep my arms aligned well. It has helped me a lot.

[@Elrimo90]

Cheers. Same issues as Rex Dby. Gonna give it a shot!

[@donnovicki9771]

God tip.I usually only breath to my left. Ill change it up.

[@jamesellis8428]

I used to have a lot of trouble with my left shoulder. On my first PT appointment the physical therapist asked what seemed an odd question, "How do you drive?" It turns out that driving with my left arm extended out over the to of the steering wheel, I had elongated the tendons/ligaments enough that the shoulder had become 'too loose' in the socket allowing it to 'pop'. So, be aware of your arm/shoulder position when driving

[@allisonscanlan4144]

That's very interesting 🤔 I always learned keeping your arms extended during driving was very dangerous if an accident ever occurred so best to put the hands on the lower half of the steering wheel

[@newglorydays-yu6bb]

Thanks I will think of this when bus driving

[@patrickmcphee770]

wow You probably just pinpointed my problem.

[@yapperwocci]

People really underestimate that!!

[@jaymueller2418]

So interesting. Thanks for sharing.

[@pinakidas397]

I have both my shoulders surgically fixed post surgery - started to swim after 2 years and felt shoulder pain instantly. So went to the gym and did these:overhead press with elbows slightly inwards, lateral raise, internal/external rotation, bicep curl, chest press (last 2 seemed to help too) and little bit of lat exercise. Now I can swim normally without any issues - obviously won't try a competitive one.

[@nadiayvonnerazanajao7082]

This was great, I've been looking for "how to correct muscle imbalances" for a while now, and I think this has helped. Ever heard of - Reenrianna Imbalances Redemption - (should be on google have a look ) ? Ive heard some amazing things about it and my work buddy got great results with it

[@M.K-SAVE]

Do you swim freestyle without any issues? Lately I get sharp pain for days in my shoulders after swimming

[@pinakidas397]

@@M.K-SAVE you need to alternate that with rotator cuff exercises- when I skip I also get a sharp pain.

[@M.K-SAVE]

@@pinakidas397 problem is I do rotator cuff exercises so I'm worried of a tear. The problem was in my right shoulder. However, after my last swimming session the pain appeared in the left shoulder now

[@pinakidas397]

@@M.K-SAVE looks like you have the same issue as me - more flexibility...thats how my left shoulder was dislocated while swimming after right one was surgically fixed. Be on top of your rotator cuff exercises and your other shoulder is probably a ticking time bomb. I went to some of the best orthopedics in Mumbai, Edinburgh, Toronto and Nashville - all gave the same answer I am more flexible by birth and my shoulders are dislocation prone.

[@SloppySlapper86]

I dont think there are videos with this sort of quality anywhere else online - absolutely amazing stuff! 🙏

[@etienne9747]

Might as well give feedback. I started to have shoulder pain recently. I worked on the recovery phase. That was not useless, but was also not the issue. Turns out I have been generating almost all power from deltoids during pull phase (so shoulders). Wrong muscle group. Most power should come from latissimus dorsi (and pectoral). It is crazy that you can seemingly accomplish the same movement via entirely different group muscles. That information was hard to find.

[@Brian_nun]

I think I have the issue as you, may I ask what have you being doing to fix it?

[@urba-link3576]

Try rotating more to incorporate lat group. Helps, lessens shoulder stress on pull and recovery.

[@robinsingh760]

Thank you so much GTN. I have been suffering from this problem for a very long time now. Thanks again

[@heatherfell_oly]

I hope it improves soon!

[@sirmanni4534]

I really enjoyed this episode. I know that a fully extended arm can create a longer lever arm therefore putting greater stress on the RTC (supraspinatus).

[@sailingstormywaters]

thanks Heather ! it looks exactly what has been preventing me to swim during the last year. Hope to go back to the pool after these exercises !

[@theroadmaster3147]

*Try the exercises in **_Bulletproof Your Shoulder_** - will save you a lot of pain and agony.*

[@saadahmad2105]

Link pls??

[@yetigrande]

As a swim coach of 16 years (and of a couple triathletes including a Kona qualifier) I really appreciate this video! Some basic/simple/great tips for shoulder health! Well done 👏🏻

[@negodiaysamsonoff9616]

Thanks for beautiful explanaition. Need to say that kettlebell training sets have very good shoulder recovery function

[@stephenpreston7425]

Clear and helpful, thanks. But I do question those who disregard the warning clicks when foam rolling the spine. Discomfort and possible risk is likely proportional to body weight (just speculating here). It seems to me that smaller folk may foam roll with less discomfort and risk. And Is there good evidence that this is time well spent?

[@robtemoana3041]

Thanks GTN. Went into IRONMAN NZ with an injured shoulder. Useful tips to add to my recovery. Thumbs up.

[@gtn]

Thanks!

[@heatherfell_oly]

@@gtn hope you recover soon!

[@RyanonBasss]

Fell in love with swimming after hurting my foot barefoot running. Upped my mileage too quickly now I'm getting a concerning shoulder click on my downstroke. My whole body is an overuse injury at this point....

[@patrickmcphee770]

someone commented here about what hand you drive with, and whether you rest it on top of the steering wheel or not. he was asked by a physical therapist. I have been driving with my left arm, locking it over the steering wheel, and I had the same clicking you speak of. I eventually had a tear on the shoulder and it froze up on me. A physical therapist recommended the McKenzie method book, for the shoulder. very cheap and easy solution to pinpoint your problem and target it with strengthening exercises. good luck. Don’t pull on any ropes. lol

[@ZaidMahomedy]

Thanks. Very helpful

[@allezvenga7617]

Thanks for your sharing

[@chaengson2762]

Thank you for this GTN. I just got back to swimming today and I noticed some pain in my shoulders so this video is such a huge help!

[@heatherfell_oly]

Chaeng thanks, hope you can prevent it.

[@psylocko]

These seem good to recover from a shoulder dislocation as well. Thanks a lot.

[@ghelen6058]

excellent instruction and information, thankyou ton

[@xrayfish2020]

Another excellent video for pain relief trying showering using cold setting for 30 sec's or more if you can tolerate it

[@alpherbetter7405]

Nice one Heather. Been struggling with a torn rotator cuff, and that advice to adjust technique to reduce strain is so obvious to me *after* you mention it. Such a simple tip may make a huge difference. Thanks.

[@heatherfell_oly]

Alpher, glad it was helpful :)

[@charlieaughenbaugh4962]

thank you. your material was laid out well, and you are a great orator. keep up the good work!

[@christianharkness8922]

thanks heather great tips and help with the shoulder, you speak wonderfully.

[@olitonottero7620]

great info , thanks

[@asulil180]

I don't understand I do one week heavy barbell workout and one week dumbell workout out 3 week machine workout the 4 week no lifting just swimming yet that the week when I struggle the most with muscle pain

[@jumpropestairs6129]

I went to settings and slowed you dow.

[@AT-pw9dx]

Youre such a blessing❤🎉

[@sirmanni4534]

Is there an advantage for a swimmer 🏊‍♀️ with shorter arms and a long torso compared to their leg length?

[@ospreymanlott7975]

Excellent vid, stretches have helped. Just want to put a word of caution to doing especially the stretch on your stomach and rising pinching the shoulder blades together. Do it very slowly. I did it slowly but not slow enough as I pulled out a rib in my back. Luckily my chiropractor can fix it.

[@mebeasensei]

THank you!. Just started swimming again after COVID and feel a tinge of something. Had impingement seven years ago...do not want another thanks. I was told to have my shoulder clip my ear as I rotated through the recovery to ensure a narrow pattern. Never liked it and thanks to you, from tomorrow I can relax and let it out more. Wow. That was ten years ago! How much damage i must have done!

[@Justin-fx7mr]

THANK YOU, I Was experiencing this all last week!

[@johnwouters9835]

can you provide a link to the band you use in the video? tx for great content!

[@garyfirth4716]

Good video again. Are there any out of water warm up exercises I can do before, say, a pool triathlon?

[@gtn]

Thanks! Of course, Heather did a video about warming here - it's outdoors but same rules apply! 👉 gtn.io/TriWarmUp

[@garyfirth4716]

@@gtn brilliant I'll check that out now, thanks

[@IsmaelDiazIAGoupeFinancier]

Great video once again !!! 2 questions : 1) who is the ignorant who gives a dislike upon this videos so interesting. 2) Are you guys coming to any race here in Quebec, Canada any time soon ?

[@ssuf]

Thanks for this insight. I've been swimming for a while and lately I've developed a nasty pain in my right shoulder. 😣

[@jimmyliu1972]

Great video! Shoulder pain confused me for a long time. Thanks!

[@rukkysayid6613]

Same😢

[@Lizzy-bear]

Do you recommend wearing a shoulder brace when resting?

[@drudaypote]

Good video. Very useful. Thanks Gtn, thanks Heather.

[@danielwit5708]

Thanks Heather, that's a good video, wish to see them about year ago. But in my opinion you should add at the end to go to physiotherapist if no improvement after 2 weeks of this exercises.

[@user-qg7tg6ct1d]

Hi is it shoulder pain when it feels like it moved and its bouta get dislocated but only there's a relief cuz by not moving it in few sec it'll go back to what it was. It happened alot mostly when i swim or lean, but it happens so sudden like i just swim few few mins and it could already haopen anytime. They say it just muscle cramps, is it not concerning at all?

[@Iviking11]

This is very helpful. Thank you.

[@gtn]

Glad to hear 👍

[@cinmac3]

1:10 stretches before swimming, helpful tips.

[@cinmac3]

What about Lat Dori ?2:50

[@orion410]

I recently injured my shoulder when I jumped back into swimming after a long break. I didn't build up the miles gradually enough, and after my first week at five days straight swimming, my slight shoulder injury had gotten really bad. I've had issues with that same shoulder twice before, and I'm worried it may be something more serious. I feel the pain around the rear to mid delt area, and I'm not sure if this is what it is. If anyone else knows if this injury is swimmer's shoulder, or something else, plz let me know. If anyone else has had something similar, I like to know how quickly yours's recovered, or what you did to help it. Thanks.

[@LB-tj3qk]

Hey I have the same thing and just went to the doctor for it, but it’s from water polo as well. Dr said that I have lost a lot of external mobility in my shoulder and I need to do physical therapy, and then continue with stretches and exercises for the rest of my life. I’ll update you after I go, lmk if you have any other questions

[@patrickmcphee770]

Grab yourself the Book Mckenzie method Shoulder. my friend is a physical therapist and he had me use this to nurse my shoulder back into shape. it had been frozen for 3 months after a tear. 1 cortizone shot helped it unfreeze, I was able to work it back into shape using the methods in the book. Swimming has been the best thing for me.

[@kelwesblake]

Thank you sweetie !!

[@Mr3c2b1a]

thank you so much. what a great expert!

[@isabellsurber8046]

I have very bad insecurities when it comes to my shoulders, I always feel like I don't look feminine enough to wear tighter fit clothing or anything that shows off my shoulders Because I feel like they are bulky and look odd. It may or may not just be in my head and I look fine but I still have this insecurity.

[@kelwesblake]

Leo;u I think strong shoulders are so beautiful on other women 😍

[@isabellsurber8046]

@@kelwesblake thank you, I do aswell it looks good on others but I just hate the way they make me look 🤷‍♀️

[@finnomara4148]

Very good. Freaky how much she can move her shoulders 😳

[@julianharr]

What type of resistance band should I get to start off with?

[@Thekidisalright]

Julian if you are new to mobility exercise, get something light, anything 15lbs and below will be a good start, since you are using them for mobility exercise instead of strength training

[@trimad6128]

Very informative thanks heather..now go get a lemsip

[@francinalozadanur6339]

Nice information.

[@mattgardiner313]

Cheers. My rotator cuff is giving me grief again and i cant afford physio at the mo.

[@salmabintuthman3243]

Am still struggling with the free style. Its too tough for me

[@Darkest_Soul_187]

"Swimming - the best exercise" my ass! Got myself a fucking shoulder impingement about a year ago and it won't go away! Doing a physiotherapy now and cortizon shots. I hope it will pass.

[@DaanHoogland]

great info @GTN, hopefully i'll be swimming once again ;)

[@heatherfell_oly]

Daan, yes hope so too.

[@marvinlee7657]

GREAT

[@twobeatkick_swim]

Great post. No zip up drills please!

[@weebrahim]

Awesome

[@edgarrr8246]

Is it also considered a swimmers shoulder when I cant move on of my arms all the way back like my other arm? It's really annoying and I've been having it for months and sometimes I cant even do basic movements

[@alexanderal7714]

You Are smoothly cool!

[@Drwcorner]

Do you guys compete in swim run races?

[@enginbudak6001]

Respect

[@dawngold6923]

I'm a swimmer and I inflomation on my right side shoulder is so painful any tips

[@gtn]

Hi Dawn Gold - You should try out the exercises in this video, take it from us, we know they help. If your shoulder pain continues to persist then you should seek medical advice from a doctor or a physio 🙂

[@dawngold6923]

@@gtn thanks for getting back to me. I also go inflomation in my left knee. Any tips on what to eat b4 and after ?

[@gtn]

No worries at all! If you have inflammation around your knee you might want to seek medical attention - you should check out our runners knee video that we did recently? You can find that here 👉 gtn.io/RunnersKnee. With regards to your question about what to eat before and after training this video about superfoods will be super useful for you, hope it helps 👉 gtn.io/superfoods 🙂

[@etet6]

That was not a face pull. That was shoulder flexion.......

[@trykozmaksym]

6:23 no stretching before worm-up - very traumatic... after the training is ok

[@joequillun7790]

Are you saying "NOT" to stretch, or "warm" up BEFORE swimming? I must be misreading you.

[@8wiegert]

Dear Heather, Your presentation and videos are great, but please breath every now and then while talking. You talk like you have a train to catch! Relax! keep up the good vids :)

[@GunnyWombat]

#oceanwalker

[@GunnyWombat]

@Steve King No, I mean what I put. The total immersion technique has less body roll taking stress away from the shoulders. The glide is also longer as both hands are nearly touching out front before the catch.

[@DaanHoogland]

@@GunnyWombat , have a link? the # leads to Bali reef walking videos.

[@GunnyWombat]

@@DaanHoogland kzbin.info/www/bejne/invMaH1jat-ribs

[@jm6734]

Posh people normally speak like they have all the time in the world. Maybe she’s late for the Royal Ascot 😅

[@Konzuug]

Nice April fools video

[@gtn]

🤔

[@vilridge9702]

she sounds like ADELE

[@Lokra_]

You should slow down in your talking, so everyone can understand. I bet many people look puzzled when you speak with them.

[@estadodederechoperu7801]

Yes, that's my case. I can only understand 30 percent of what she is saying. Being Peruvian, understanding such rapid English is a bit difficult.

[@JUSSTTIINFU3K]

Slow the speed of the video down then?

[@joequillun7790]

Or put on the closed captions.

[@SpindlyScoundrel]

Rude