Keep Your Shoulders Happy: A Swimmer’s Guide to Smooth Strokes and No Grumpy Shoulders

Ah, swimming—the perfect combination of cardio, strength, and an excuse to wear those cool goggles. But while you’re channeling your inner Summer McIntosh, your shoulders might be quietly plotting their revenge if you’re not careful. Enter your friendly neighbourhood physiotherapist, here to help you keep those shoulders in tip-top shape so you can swim like Summer (no guarantees you’ll ever beat her!).

The Shoulder: Your Silent Partner in the Pool

First things first, let’s talk about what your shoulder does when you swim. Imagine it as the overachieving kid in gym class. It’s doing all sorts of moves—flexing, extending, rotating, and waving at its friends. All this movement is great for your swimming performance, but if your shoulder isn’t prepared, it’s like sending that overachiever into a math test without a calculator. Cue: shoulder pain.

Common Shoulder Woes: What to Watch Out For

One of the most common issues swimmers face is sometimes called “shoulder impingement”.  This is a bit of a catch-all term for a grumpy shoulder. There are a lot of structures in your shoulder, and not a lot of space for them all.  If everything isn’t working in coordination with each other, things get a bit hot and bothered in there. Another frequent flyer is rotator cuff tendonopathy, where the tendons around your shoulder get irritated and sometimes develop small tears. Ouch, right?

Prevention is Better Than Rehab (But We’re Here If You Need Us)

Now, before you hang up your swim cap in despair, know this: prevention is totally doable! Here are a few tips to keep your shoulders happy and healthy:

1. Warm-Up Wisely: Start with some gentle shoulder circles and arm swings before diving into the pool. Your shoulders will thank you for easing them into the workout instead of throwing them in the deep end—literally.

2. Strengthen Those Rotator Cuffs: Incorporate some shoulder-specific exercises like external rotations with a resistance band. These are a basic starting point but physios have plenty more fun exercises when those get boring.   Strengthening your rotator cuff is like giving your shoulders a little extra armor for battle (or butterfly stroke).

3. Watch Your Form: Keep your strokes smooth and controlled. Sloppy technique puts unnecessary strain on your shoulders. If you’re unsure, ask a coach or take a video of your swim—just try not to laugh too hard at your underwater expressions.

4. Rest and Recover: Don’t overdo it! Give your shoulders some time to recover between intense swim sessions. Think of it as a spa day for your muscles.

When in Doubt, See Your Physio

If you do start feeling that twinge in your shoulder, don’t ignore it! It’s better to check in with a physiotherapist early than to wait until you can’t lift your arm to wave at your swim buddies. We’re here to help you fine-tune your technique, strengthen your muscles, and keep you in the pool (and out of the physio clinic).

So, next time you dive into the water, keep these tips in mind. Your shoulders will stay strong, your strokes will stay smooth, and you’ll stay pain-free. Happy swimming!