Swimmer’s Shoulder Treatment

Ever felt a shoulder ache after a few laps in the pool? You’re not alone. 40-91 percent of competitive swimmers experience shoulder pain. If it happens often, you might have Swimmer’s shoulder.

It’s a common overuse injury that affects the muscles, tendons, and joints in your shoulder. Repeated strokes in the water can strain the area, leading to pain, swelling, and reduced mobility.

And if you let it go too long, it can start affecting your daily life. That’s why it’s important to catch it early. 

In this article, we’ll walk through the signs to look for, why it happens, and how to treat it. So you can take care of your shoulder, and get back to doing what you love, pain-free.

Managing shoulder pain can be difficult, but you’re not alone. 

Dr. Pamela Mehta is here to listen and help you get back to swimming, feeling stronger and pain-free.

Symptoms

The symptoms of Swimmer’s shoulder vary from person to person. It often depends on which part of your shoulder is affected and how serious the injury is. 

Here are some of the most common signs to look out for:

• Pain in the front or top of your shoulder during overhead movements like swimming 
• Weakness or fatigue in the shoulder muscles
• Difficulty in lifting or rotating your arm
• Clicking, popping, or a “catching” feeling in the shoulder

“Swimmer’s shoulder” is a general term that is often used to describe two related issues: 

• Impingement syndrome 
• Rotator cuff tears

These conditions have similar symptoms, but there are some differences that can help tell them apart:

Feature	Swimmer’s Shoulder	Impingement Syndrome	Rotator Cuff Tear
Pain Location	Front or top of the shoulder	– Outside of the shoulder – Sometimes down the arm	– Deep in the shoulder – May go down to the elbow
Shoulder Weakness	Common after swimming or heavy use	May happen if the condition gets worse	Often strong and noticeable, when lifting
Range of motion	Hard to rotate or lift the arm fully	Pain during mid-range motion, like lifting sideways	Very limited movement, especially if the joint is fully torn
Other signs	– Clicking – Popping – Inflammation	Pain during a specific movement	– Night pain – Trouble lifting your arm

General Causes

Repetitive Overhead Movements

Continuous overhead movements put stress on your shoulder joint. These include:

• Swimming strokes like the freestyle (front crawl) and butterfly require shoulder movement. This movement against water resistance may lead to shoulder strain.

Weightlifting, tennis, or throwing sports may also cause similar shoulder problems. This may irritate your shoulder muscles, tendons, and other tissues, leading to pain and inflammation.

Technique Errors

Improper swimming or exercise techniques can put extra strain on your shoulder. Common technique errors include:

• Thumb first-hand entry
• Inadequate body rotation
• Overreaching in freestyle
• Dropping the elbow during the pull
• Late or improper hand exit
• Insufficient catch phase

Environmental Factors

Certain factors may worsen shoulder stress:

• Cold water can make your muscles and tendons stiffer, increasing the risk of injury.
• If you don’t warm up properly, your shoulder becomes more vulnerable to strain.

Posture and Joint Instability

Poor posture and joint instability may affect the natural alignment of your shoulder. This forces your muscles and tendons to work harder, which may cause shoulder strain or impingement.

Shoulder Issues That Contribute to Swimmer’s Shoulder

Rotator Cuff Problems

The rotator cuff muscles help stabilize your shoulder joint. Tendonitis or tears in these muscles may affect shoulder stability and range of motion, leading to pain and weakness.

Overuse

Repetitive movement that requires overhead movement can cause overuse injuries. This leads to inflammation and micro-tears in the shoulder, causing pain and discomfort.

Impingement

When the shoulder tissues are repeatedly pinched during movement, it can cause swelling and pain. This is often due to poor posture, overuse, or technique errors.

Scapular Dyskinesis

Scapular dyskinesis is abnormal shoulder blade movement that affects the shoulder’s normal function. This can lead to pain, discomfort, and an increased risk of injury.

Diagnosis

If your shoulder pain persists, it’s best to visit your doctor for a proper diagnosis. Here’s what you can expect during the process:

Medical History

Your doctor will ask the following questions to understand your symptoms and training habits:

• When your pain started, and where it’s located
• What the pain feels like (e.g., sharp, dull, or aching)
• What movements or exercises worsen the pain
• Changes in your training or technique recently
• Any past shoulder injuries or conditions

Physical Examination

A thorough examination helps your doctor assess your shoulder’s functionality. These may include:

• Palpation: Gently pressing around your shoulder (rotator cuff, biceps tendon, etc.) to check for pain.
• Range of Motion Tests: Moving your shoulder to test for stiffness or instability.
• Special Orthopedic Tests: These tests help identify pain sources, like impingement or biceps tendon issues. Common tests include:
  • Neer’s Test
  • Hawkins-Kennedy Test
  • Speed’s Test

Scapular Motion Assessment: Observing how your shoulder blade moves when you lift your arm since poor motion can strain the joint.

Imaging Tests

If your pain doesn’t improve with rest, your doctor may recommend imaging tests to get a clearer view of your shoulder’s condition:

• X-ray: Best for detecting arthritis, fractures, or bone spurs
• Ultrasound: Shows inflamed tissue, tendon tears, or fluid in the joint
• MRI: Creates detailed images of soft tissues for detecting rotator cuff tears or labrum problems

CT Scan: Used less often but useful for detecting fractures or complex bone problems

Treatment for Swimmer’s Shoulder

At-Home Treatments

Most cases of Swimmer’s shoulder may get better with simple care. Here are a few steps you can take to start feeling better:

Rest and Activity Modification 

Sometimes, your shoulder just needs a break. You don’t have to stop swimming completely; just adjust your routine.

• Cut back on how much you’re swimming.
• Avoid strokes or moves that hurt (especially overhead ones).
• Try small tweaks in your technique that ease pressure on your shoulder.

Ice Therapy

Ice therapy may reduce pain and swelling, especially during the early stages. Follow these steps to get the best results:

• Apply an ice pack to your shoulder for 15–20 minutes.
• Repeat after a few hours, especially after swimming or workouts.
• Always place a towel between your skin and the ice.

Over-the-Counter Pain Relievers

Medications like ibuprofen (Advil, Motrin) or naproxen (Aleve) may relieve pain and inflammation. But make sure to follow dosage instructions carefully.

If you have any health conditions or take other medications, check with your doctor before starting them.

Physical Therapy

A physical therapist will guide you through personalized exercises that focus on:

• Strengthening your rotator cuff and shoulder stabilizers
• Improving flexibility and correcting movement patterns
• Reducing pain and preventing future injury

Helpful Stretches You Can Try

Gentle stretches may release tension and improve shoulder mobility. Try holding each for 20–30 seconds, and do them regularly:

• Cross-Body Shoulder Stretch: Pull one arm across your chest with the opposite hand.
• Doorway Stretch: Lean forward in a doorway with your hands on the frame.
• Sleeper Stretch: Lie on your side and gently rotate your arm downward.
• Wall Angels: Stand against a wall and raise/lower your arms like you’re making a snow angel.

Medical Treatments

If your shoulder pain isn’t getting better, even after rest, ice, and physical therapy, don’t lose hope. Your doctor may recommend these options:

Corticosteroid Injections

If inflammation is the issue, your orthopedic doctor may suggest a corticosteroid injection. This may reduce pain and swelling.

These injections are used when other treatments fail, as repeated use can weaken tendons over time.

Surgery

If your symptoms are severe or haven’t improved with other treatments, surgery might be the next step:

• Arthroscopic Surgery: A minimally invasive procedure using small tools and a camera to repair damage like tendon tears or remove bone spurs.
• Subacromial Decompression: This creates more space in your shoulder joint to reduce friction and relieve pain during movement.

If surgery ever becomes part of your journey, you won’t be going through it alone. 

Your doctor will walk you through it with care. They’ll answer all your questions and make sure you feel comfortable every step of the way.

Early Signs to Watch Out For

Once you’ve had Swimmer’s shoulder, there’s a chance it could return. But you can prevent it from coming back by recognizing these early warning signs:​

• Ongoing pain during or after your swim sessions
• Reduced range of motion and shoulder stiffness 
• Muscle weakness or fatigue

If you notice any of these symptoms, check in with a doctor or physical therapist.

5 Strategies to Prevent Recurrence

1. Strengthen the Right Muscles

Strong muscles around your shoulder and upper back keep your shoulder stable and supported. Try these exercises a few times a week to train the muscles that protect your shoulder:

• Banded rows
• Wall slides
• Scapular push-ups 

2. Stretch and Strengthen Daily

Tight shoulders can lead to pain and poor movement. But, with daily stretching, you can keep your shoulder flexible and balanced.

Start with:

• Cross-body arm stretch
• Sleeper stretch
• Doorway chest stretch

Bonus tip: Pair stretching with regular strength training to keep things balanced.

3. Perfect Your Stroke Mechanics

Even small flaws in your stroke can put extra stress on your shoulder. Refining your form helps you swim more efficiently and safely.

Here’s what you should do to prevent it:

• Work with a coach or physical therapist to refine your form. 
• Practice technique drills (like high elbow catch or body rotation).
• Focus on smooth and even movements in the water.

4. Manage Your Training Load

Pushing too hard or too fast can lead to overuse injuries. Focus on how your shoulder feels during and after workouts.

Make sure to:

• Increase swim distance or intensity slowly.
• Take breaks when needed.
• Rest if your shoulder starts feeling sore.

5. Get Regular Check-Ups

Even if your shoulder feels fine, regular visits to a physical therapist can help catch small issues early.

A quick check-in can help you stay on track, adjust your training, and keep your shoulder healthy.

Final Words

Swimmer’s shoulder doesn’t have to keep you out of the water. With the right care, support, and changes in daily habits, your shoulder can recover and stay strong.

Catch the signs early, treat them with care, and be kind to your body as you rebuild. Every lap gets easier when you’re moving with strength and confidence.

Still feeling sore or unsure about your shoulder? Dr. Pamela Mehta is here to help you find answers and feel like yourself again, in and out of the water.