About a third of all competitive swimmers know what it’s like to suffer from Swimmer’s shoulder – one of the most common overuse injuries that professional swimmers experience. Swimmer’s shoulder, also called impingement syndrome, refers to inflammation that builds up in the shoulder as a result of connective tissue rubbing against the shoulder blade. However, this condition is not exclusive to athletes. Kids, teens, and adults of all ages who swim recreationally can also develop swimmer’s shoulder due to repetitive motions they make while swimming.
Fortunately, there are steps you can take to reduce your risk of developing this condition. Here are some of them:
Warm-Up
Make sure to do a warm-up before going for a swim – every single time. A good warm-up routine can help prevent swimmer’s shoulder because it improves flexibility and mobility in the shoulders. Going from essentially resting your shoulders to swimming fast puts a sudden strain on them, which can lead to the development of injuries.
The goal of a warm-up is to prepare your muscles for exercise and achieve flexibility needed in the shoulders for swimming. Skipping warm-ups can cause cramping, soreness, and stiffness in the shoulders. You can warm up in the water or above ground with stretching exercises as well as shoulder rotation and arm rotation exercises. It only takes a few minutes to do, but the benefits are remarkable.
Strengthen Shoulder Muscles and Rotator Cuffs
You need strong shoulder muscles and rotator cuffs for peak efficiency when swimming. Strong shoulders and upper back muscles are less likely to sustain injuries, like swimmer’s shoulder. Strengthening exercises for the rotator cuff include arm twists, shoulder swings, incline presses, and rotation exercises with the use of elastic bands. If you swim often, incorporate these exercises to improve your swimming performance and to keep you safe from injuries.
Address Issues with Techniques
Learning to swim should include lessons in form and techniques. Faulty techniques are one of the top causes of swimmer’s shoulder and other swimming-related injuries. With proper techniques, you won’t get tired easily, and you will be able to swim greater distances. An example of what to master is the optimal body roll, so that the soft tissues in your shoulder are not injured. The proper freestyle stroke is also necessary to avoid swimmer’s shoulder.
Taking swimming lessons from a licensed swim instructor can help you learn proper swimming techniques. Learning how to swim properly is important if you wish you avoid not only the swimmer’s shoulder injury but also other injuries.
Swimmer’s Shoulder Diagnosis and Treatment in Maryland
The physicians and orthopedic surgeons at Greater Chesapeake Hand to Shoulder are experts at diagnosing and treating hand and shoulder conditions and injuries. If you’ve sustained a shoulder injury from swimming, have our physicians examine your shoulder and provide you with effective treatment.
We provide a variety of nonsurgical and surgical treatments to patients of all ages and backgrounds.
To schedule an appointment with our orthopedic professionals, call Greater Chesapeake Hand to Shoulder at (410) 296-6232 or request an appointment now.
