A quick read or Video options below...
Swimming places higher demands on the shoulders than almost any other sport. While throwing and combat sports expose the shoulder joint to a greater risk of traumatic injury, swimming involves repeated end-range shoulder movements, meaning the potential for overuse injury is particularly high. This is especially true during competition preparation, where high-volume training programmes are common.
The first step in reducing shoulder pain in swimmers is to evaluate overall training load and adjust it appropriately to allow sufficient time and energy for recovery. In many cases, this can be achieved without completely stopping swim training. However, if pain worsens or is severe, a temporary cessation from training may be necessary while a clear diagnosis and treatment plan are established.
Shoulder pain is often attributed to stroke technique and this can be assessed by a swimming coach, who may look at factors such as body roll and hand entry position. It is important to recognise that some technical faults may be influenced by physical limitations, including joint restrictions, poor mobility, or inadequate recovery strategies. For example, a swimmer who trains early in the morning and then spends the rest of the day sedentary at work or school may return to training with stiff muscles and reduced joint range. Over time, this scenario can contribute to shoulder problems if not addressed.
What can you do?
A simple starting point is to improve torso rotation. Adequate body rotation allows the swimmer to rotate through the stroke, reducing stress on the shoulder joint as the arm exits and re-enters the water.
One effective approach is to work on thoracic mobility using traditional stretching techniques combined with tools such as active cupping (e.g. RockPods) and foam rolling (e.g. TriggerPoint). Branding aside, these methods can be useful for improving tissue mobility when used appropriately.
Spinal and shoulder extension are also required to achieve a streamlined position and reduce drag in the water. Targeted stretching and, in some cases, posture taping may help facilitate these positions.
Finally, shoulder (glenohumeral) joint rotation is essential for an effective pull-through phase of the stroke. Restoring any deficits in internal or external rotation should be addressed using a combination of manual therapy and guided exercise-based rehabilitation.
We curated a few treatment options in our latest Instagram post
Longer video and explanation: https://www.youtube.com/watch?v=9koUdKPSoag
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