Swimmers Shoulder

by Jeremy Granger

With the weather warming up (sort of) following a cold and wet winter, a common injury we typically see is the swimmer’s shoulder. The shoulder is a very mobile joint in the body since it needs to be able to reach in so many different directions. With that mobility becomes a trade-off with instability about the shoulder. Imagine a golf ball on a tee, that would be a good comparison for how much surface area is in contact while the shoulder is moving. Swimmer’s shoulder can become an issue when there isn’t adequate strength or mobility in the shoulder to allow for proper movement about the ‘golf tee’. Frequent signs and symptoms associated with this injury involve a catching type pain during mid recovery of the stroke or while reaching away from the body. What is happening is the muscles are not adequately stabilizing the joint. There is a slight upwards translation of the ‘golf ball’ towards the top of the shoulder and this can lead to structures pinching at the top of the shoulder, which can then become irritated and painful.  Repeated swims with a feeling like this can lead to further damage and not a great time!!

Ways to prevent this from happening

1. Proper warm up

Before any swim or any activity, it is very important to warm up some of the major muscles you plan on using for that exercise session. This allows the muscles to activate and ‘loosen up’ greatly reducing the risk of a muscle strain. The warm up should last up to 20 minutes and you should produce a bit of a sweat and should have some difficulty holding a conservation due to breathlessness. 

2. Adequate strength and mobility

A healthy amount of strength training on the body can prevent the vast majority of injuries we typically see in the clinic. Having strong muscles can prevent increased stresses on the body that result in overuse injuries or incorrect loading. In addition to strength, mobility plays a large role in preventing swimmer’s shoulder. If certain muscles around your shoulder are too tight and are restricting you from reaching overhead, there is a high chance of overcompensation happening somewhere else around the shoulder to complete the movement. Doing this can lead to altered swimming technique and poor loading of the shoulder – which can have a major impact on developing an injury.

To sum it up, every shoulder is different and requires individual needs to ensure it is operating smoothly. If you have any questions or would even like to chat about your stroke or shoulder, I would be happy to steer you in the right direction. 

 

Jeremy Granger
Physiotherapist
Peak Health Services.