Swimmer’s shoulder is an overuse injury that results from the repetitive motion of swimming. It can affect tendons, muscles, and the joint capsule and cause inflammation, weakness, and restricted movement.
Left unaddressed, it can lead to chronic shoulder dysfunction that requires extended time away from the pool.
Dr. Matthew Pifer is a board-certified orthopedic surgeon based in Santa Barbara, California, with advanced training in sports medicine and shoulder care. He specializes in minimally invasive and biologic treatments that help athletes recover faster and stay active.
Here are five science-backed strategies to help prevent swimmer’s shoulder and keep your shoulders strong throughout the season.
Healthy shoulders rely on both flexibility and control. Limited mobility, especially in the thoracic spine or posterior capsule, can place excessive strain on surrounding tissues and throw off your stroke mechanics.
Try incorporating mobility work into your warm-up and cool-down routines. Foam rolling, banded shoulder stretches, and controlled articular rotations (CARs) can help maintain healthy joint range of motion.
The muscles of the rotator cuff play a key role in keeping the shoulder stable during movement. Weakness or imbalance in this group makes the shoulder more vulnerable to overuse injuries.
Use resistance bands or light weights to strengthen external rotation and scapular retraction. Two to three rotator cuff sessions per week are typically sufficient for maintenance and injury prevention.
High training volume without adequate recovery time increases your risk for swimmer’s shoulder. A sudden increase in distance or intensity can overwhelm your shoulder tissues, leading to microtrauma and inflammation.
Track your weekly swim volume and avoid abrupt spikes. Include active recovery sessions and rest days in your schedule to allow the shoulder complex to recover fully.
Stroke mechanics matter. Flawed technique, such as crossing over during freestyle, improper hand entry, or dropping the elbow, causes unnecessary strain on the shoulder joint.
Work with a qualified coach to assess and refine your form. Even small adjustments in your stroke path can significantly reduce repetitive stress on the shoulder and improve efficiency.
Swimming demands more than just shoulder strength. Core stability, scapular control, and balanced strength in the upper back all contribute to efficient shoulder movement.
Add dryland training to your routine that targets the mid-back, core, and posterior chain. Exercises like planks and face pulls help develop the muscular support needed for high-volume swim training.
Catching shoulder issues early can prevent more serious damage. Minor discomfort, when ignored, can quickly go on to become persistent pain, limited range of motion, and decreased strength.
Watch for signs such as shoulder tightness during warm-ups, lingering soreness after swim sessions, or a feeling of instability in the joint. These symptoms often appear before more obvious pain develops. Swimmers who push through early signs of injury are more likely to experience tendinopathy, bursitis, or even labral tears.
If you notice recurring symptoms, stop training and seek an orthopedic evaluation. Early intervention can prevent small issues from becoming major setbacks. Dr. Pifer and his team use diagnostic imaging and biomechanical assessments to identify the root cause and provide individualized treatment that gets athletes back in the water safely.
Shoulder pain doesn’t have to be part of your sport. If you're experiencing discomfort during or after swimming, early evaluation is key.
Contact our office in Santa Barbara to schedule a consultation with Dr. Pifer and get personalized care designed to protect your performance.
