The shoulder is the most flexible joint in the body, and swimmers use it to rotate the arm overhead and move quickly through the water. Frequent use can lead to fatigue in the muscles that make up the shoulder -- also known as the rotator cuff. If you are an avid swimmer, you can work to prevent injuries when you initially experience shoulder pain. Knowing when to see a physician can help you prevent inflammation that can keep you from swimming in the long term.
Swimmer's Shoulder
There are two common places where a swimmer experiences a shoulder injury. The first is muscle pain that occurs when you are in the pull-through phase of swimming, which is when your hand hits the water. This means the shoulder bones are impinging on the biceps -- or front upper muscle -- in the arm. The second type is pain when your arm leaves the water. This signals that the rotator cuff muscles in the back of your shoulder that help the shoulder rotate. Each injury can be due to practicing improper form, overtraining or even if you breathe only on one side when swimming, which put extra strain on one shoulder.
Stretches
Stretching the shoulder before swimming can help to reduce the risk for shoulder impingement that causes swimmer's shoulder. Examples of beneficial stretches include triceps stretches that involve reaching the arm up and bending the arm and the elbow. Touch the hand to your shoulder blade and use your opposite arm to stretch the shoulder. Reaching the arm across your chest can stretch the rotator cuff muscles. Using your arms to stretch your head from side to side also can help to stretch the back and neck.
Strengthening
In addition to stretches to relieve and prevent shoulder pain, you can engage in strengthening exercises that help to stabilize the rotator cuff, reducing the risk of injury. Examples of exercises include shoulder rotations, performed with or without weights. Start by bending your arm at the elbow and tucking it in toward your waist with your forearm and fist facing the wall in front of you. Rotate the arm outward, feeling the shoulder blade muscles working. Rotate inward and repeat the exercise 10 times. Another exercise involves holding your arms at your sides with your palms facing up and your thumbs pointing away from your body. Slowly lift the arms up to shoulder height, feeling the muscles in your shoulders working. Lower the arms to return to your starting position. Repeat 10 times.
Severe Injury
In addition to overuse injuries, swimming can result in shoulder pain due to a tendon or muscle tear, as well as a vertebral fracture. If you cannot move the shoulder after swimming, the shoulder appears to be hanging loosely or you feel something abnormal in your shoulder muscles, this can signal a more serious injury. Seek medical attention immediately if you experience these symptoms.
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