What is the best way to prevent swimmer's shoulder?

The best prevention for swimmer's shoulder includes proper warm-up and cool-down routines, strengthening rotator cuff and scapular stabilizer muscles, maintaining proper swimming technique, adequate rest between training sessions, and addressing muscle imbalances early. Regular physiotherapy assessments can identify risk factors before injury occurs.

How long does it take to recover from swimmer's shoulder?

Recovery from swimmer's shoulder typically takes 4-12 weeks depending on severity and compliance with treatment. Mild cases may resolve in 4-6 weeks with proper physiotherapy, while more severe impingement or rotator cuff injuries may require 8-12 weeks. Early intervention and consistent rehabilitation exercises are key to faster recovery.

What are the main symptoms of swimmer's shoulder?

Main symptoms of swimmer's shoulder include pain during or after swimming, especially with overhead movements, shoulder stiffness, weakness in the affected arm, clicking or catching sensations, and difficulty sleeping on the affected side. Pain typically worsens with continued swimming activity and improves with rest.

Can I continue swimming with swimmer's shoulder?

You should not continue swimming with swimmer's shoulder pain as this can worsen the injury and delay healing. Complete rest from swimming is often necessary initially, followed by a gradual return-to-sport program under physiotherapy guidance. Alternative training methods like pool walking or kick-only sets may be possible during recovery.

What exercises help treat swimmer's shoulder?

Effective exercises for swimmer's shoulder include rotator cuff strengthening (external rotation), scapular stabilization exercises (wall angels, scapular retractions), posterior shoulder stretches (sleeper stretch), and core strengthening. Specific exercises should be prescribed by a physiotherapist based on individual assessment and injury severity.

Preventing Common Shoulder Injuries in Swimmers

A Physiotherapy Guide from VitalPhysio⁺

Swimming, while being a low-impact sport, puts the shoulder complex under repetitive stress. Without the right approach, even elite swimmers are at risk of "swimmer's shoulder"—pain and dysfunction that can sideline your performance. At VitalPhysio⁺, we specialize in sports rehab to keep shoulders resilient, injury-free, and strong in and out of the pool.

Why Are Shoulder Injuries So Common in Swimmers?

Repetitive Motion: The overhead strokes required in swimming (freestyle, butterfly, backstroke) place tremendous demand on the rotator cuff and shoulder stabilizers.
Muscle Imbalances: Stronger chest muscles combined with weaker upper-back and rotator cuff muscles can throw off shoulder mechanics.
Overtraining & Poor Technique: Inadequate rest, improper warm-up, or technical faults in stroke can quickly lead to overuse syndromes, tendinitis, and impingement.

How Physiotherapy Protects Swimmers' Shoulders

Early Assessment: Identifying technique flaws and muscle imbalances before pain develops.
Targeted Strengthening: Building resilience in the rotator cuff, scapular stabilizers, and core for optimal shoulder stability and stroke efficiency.
Flexibility & Mobility: Ensuring a full, pain-free range of motion through structured stretching and myofascial release.
Injury Prevention Education: Teaching optimal warm-ups, cooldowns, and self-management skills.

Key Strengthening & Stretching Exercises for Shoulder Protection

Exercise	Benefit	How-To
Scapular Retraction	Strengthens upper back (middle traps/rhomboids)	Squeeze shoulder blades together, hold 5 seconds, repeat 10–15 times.
External Rotation	Activates rotator cuff (infraspinatus/teres min.)	Use elastic band, rotate arm outward, repeat 10–15 reps each arm.
Wall Angels	Improves mobility and posture	Slide arms up/down wall, keep contact throughout, 10 reps.
Sleeper Stretch	Increases posterior shoulder flexibility	Lie on side, press forearm gently toward table, hold 30 sec, repeat.
Serratus Push-Ups	Activates scapular stabilizers	In push-up position, protract/retract shoulder blades, 10–15 reps.

Bonus Tip: Always warm up shoulders with dynamic movements (e.g., arm circles, band pull-aparts) and prioritize cool-down stretches after every swim session.

When to Seek Professional Help: Persistent shoulder pain, clicking, or loss of strength should never be ignored! Early intervention by a qualified physiotherapist ensures a rapid, safe return to optimal swimming performance and helps prevent long-term issues.

Take your aquatic performance to new heights! Contact VitalPhysio⁺ today for a comprehensive swimmer's shoulder assessment and a personalized injury prevention plan.