Swimmer's Shoulder Injury Help

No swimmer works hard, swimming lap after lap, just to get injured. But that may be the cause of swimmer's shoulder. Lap after lap, done with the wrong swimming technique, too often or too fast.

USA Swimming reports that swimmer's shoulder is a repetitive injury from overuse. It seems to occur when one or more of the following occur: 

• Poor technique
• Strength imbalance
• Increasing the amount of work too quickly
• Increasing the intensity of work too quickly

Workload changes are something you can and should control. The amount of yardage and speed of that yardage is easy to plan and regulate. Remember the guideline of no more than a 10% increase per week.

I feel this relates to both aspects of swimming: volume (how much time you swim or how far you swim) and intensity (how hard you swim). Don't increase your distance and intensity in the same week. If you increase your average distance per practice, wait at least a week before you try to increase the relative level of effort for that length of practice.

Long term, a more conservative approach is best, since it allows your body to adapt to and benefit from the strains of training instead of being destroyed by them. You will be happier if you get stronger and faster! Put a good long range plan in place, then use it to design each workout.

Technique is a bit harder to control unless you are very alert to what you are doing. Looking through the related articles will give you many ideas. A few things to think about are:

• Adequate body roll on your recovery, so your elbow stays below or closer to the water than a line drawn from shoulder to shoulder
• Recover your hand in a more thumb first manner
• Use a flat to little finger oriented entry
• Press back on the water after your hand reaches a depth that allows your elbow to bend at a 45 degree angle
• Only extend your entry and reach to a natural, comfortable length
• Practice good swimming technique every day
• Use drills and have someone else, like your coach, help you to refine your stroke

Prevention and rehabilitation are related. Making the shoulder stronger is important to both stop swimmer's shoulder from developing and to prevent re-occurrences after the injury heals. USA Swimming recommends exercises like seated rows, lat pull downs, and several other shoulder exercises.

If you think you may be developing swimmer's shoulder, stop what you're doing and get it checked by your coach or physician. The best preventative measure is good technique coupled with prudent workout and season planning.

I hope you stay injury free, but if you do get a sore shoulder, take care of it immediately so you can get back to the pool.