Should I Stop Swimming If My Shoulder Hurts Every Time I Train?
Yes, you should stop swimming if your shoulder hurts every time you train. This is because repetitive motion during swimming strains your rotator cuff muscles and increases the risk of shoulder instability. As a result, this ongoing strain can lead to tendon inflammation and an increased risk of developing swimmer’s shoulder.
At Total Orthopedics & Sports Medicine, our orthopedic specialists identify the exact source of your shoulder pain through imaging tests and motion assessment. After that, we will guide you through targeted exercises and progressive strengthening routines that restore stability. As your strength improves, we closely track your progress and adjust your treatment plan to ensure effective recovery. Contact us at 855-321-6784 to relieve shoulder discomfort.
When Should You See An Orthopedic Specialist For Shoulder Pain From Swimming?
You should see an orthopedic specialist if your shoulder pain begins to disrupt your regular activities and does not improve with rest. This ongoing discomfort may indicate a rotator cuff strain or swimmer’s shoulder, which can worsen without proper treatment. Similarly, you should seek medical attention if your pain worsens at night or if you experience weakness while lifting your arm, as timely care helps keep your shoulders healthy.
In addition to these symptoms, you should get immediate medical attention if:
- You feel a sharp or catching pain during specific swimming strokes.
- Swelling or warmth develops around the shoulder joint after training.
- Hear popping or grinding sounds when moving your arm.
- Your range of motion continues to decrease despite stretching.
- Notice visible deformity, bruising, or persistent stiffness after swimming workouts.
- Experience numbness or tingling that extends into your hand or fingers.
Which Shoulder Injuries Are Most Common Among Swimmers?
Rotator cuff tendinopathy, shoulder impingement, biceps tendonitis, and labral tears are the most common injuries among swimmers. These injuries develop from repetitive overhead strokes that overload the rotator cuff muscles and surrounding tissues. Over time, this overuse can lead to supraspinatus tendinopathy, which is frequently observed in competitive swimmers. According to a BMJ study, 91% of swimmers reported shoulder pain. Among them, 69% athletes showed supraspinatus tendon changes on MRI.
In addition, the National Library of Medicine reports that swimmers often experience the following shoulder conditions:
- Subacromial bursitis
- Multidirectional instability
- Calcific tendinopathy
- Partial-thickness rotator cuff tears
- Superior labrum lesions (SLAP tears)
What Are the Risk Factors for Recurrent Shoulder Pain in Swimmers?
The main risk factors for recurrent shoulder pain in swimmers include glenohumeral laxity and multidirectional instability, which reduce joint control during repetitive strokes. These conditions allow excessive movement of the shoulder blade, which increases strain on the muscles surrounding the rotator cuff. Similarly, poor posture, overtraining, and insufficient recovery further increase the risk of chronic shoulder pain.
Additionally, if you swim with improper technique, weak scapular control, or muscle imbalances, you increase the chances of recurring shoulder pain. These factors alter shoulder mechanics and increase joint friction during each stroke. Other than that, inconsistent warm-ups, limited flexibility, and fatigue also increase the risk of irritation and reinjury.
How Does Overtraining Contribute to Shoulder Injuries in Swimmers?
Excessive training can damage the soft tissues and muscles in the shoulder. When you swim for extended periods, muscle fatigue can reduce joint stability and control. This fatigue can lead to poor stroke technique, which increases friction between the upper body and the shoulder joint. Over time, these repetitive movements can cause inflammation, which leads to shoulder tendonitis.
Can Shoulder Instability Cause Chronic Pain in Swimmers?
Yes, shoulder instability can cause chronic pain in swimmers. According to Orthobullets, up to 62% of swimmers develop generalized shoulder laxity due to repetitive use of the shoulder. This shoulder laxity can decrease passive shoulder stability and lead to rotator cuff muscle overload and fatigue in controlling the movement of the humeral head.
Over time, you may face rotator cuff tendinitis, labral tears, or bursitis. These injuries often cause persistent inflammation and stiffness, which leads to chronic pain. At Total Orthopedics & Sports Medicine, our doctors may recommend non-surgical options, such as focused rotator cuff and scapular strengthening exercises, to help restore shoulder stability and function. However, if instability is severe, we will perform minimally invasive arthroscopic repair or ligament reconstruction. Contact us to book your appointment.
Are There Specific Swimming Strokes That Worsen Shoulder Pain?
Yes, butterfly and freestyle swimming strokes can worsen shoulder pain because they demand repetitive overhead arm motion. These strokes place repetitive stress on the rotator cuff muscles and shoulder tendons, which increases the risk of inflammation and fatigue. In contrast, backstroke typically causes less irritation because your arms remain in a supported position during movement.
In swimming mechanics, the breaststroke is generally considered the safest option, as it requires minimal overhead motion and reduces joint compression. However, if you perform it with improper technique, such as excessive shoulder rotation or poor timing, it can increase stress on your tendons and nearby tissues. Therefore, it is essential to maintain proper form, balanced muscle strength, and gradual stroke progression.
Can the RICE Method Help Reduce Swimmer’s Shoulder Pain?
Yes, the RICE method can help reduce shoulder pain after swimming. This method includes rest, ice, compression, and elevation, which reduce inflammation and promote early recovery. Rest prevents irritation, ice minimizes swelling, compression limits fluid buildup, and elevation improves circulation to support the shoulder’s healing.
After the initial phase, you should begin gentle movement and rehabilitation exercises to restore shoulder mobility and strength. If pain persists, your doctor may recommend using a supportive sling or shoulder tape for stability. With consistent care and gradual strengthening, you may notice reduced stiffness, better range of motion, and improved comfort within a few days.
How Do Eccentric Exercises Support Shoulder Rehabilitation?
Eccentric exercises support shoulder rehabilitation by strengthening the muscles and tendons through controlled extensions under tension. In these exercises, you focus on the slow downward movement, which activates tendon remodeling and boosts collagen production. This process helps repair damaged fibers, improves tendon structure, and restores shoulder strength.
These exercises also enhance joint stability and increase flexibility by improving neuromuscular control. Additionally, the controlled motion trains your shoulder to handle greater loads and maintain balance during activity. Over time, eccentric training reduces pain and tissue sensitivity by improving blood flow and tendon resilience.
Total Orthopedics & Sports Medicine Helps You Heal, Rebuild, and Return to Swimming — Book Your Visit Now!
During swimming, repetitive strokes can strain your rotator cuff, leading to inflammation, weakness, and rotator cuff tendinitis. As this irritation progresses, you may experience shoulder pain, stiffness, or a reduced range of motion, which can limit your performance and recovery.
At Total Orthopedics & Sports Medicine, our doctors specialize in correcting movement patterns, strengthening the rotator cuff, and restoring full shoulder function. Moreover, our team works with a wide range of insurance plans, offers clear self-pay options, and assists with all paperwork and referrals, allowing you to focus on your recovery. You can contact 855-321-6784 or visit us at 1444 E St George’s Ave, Linden, NJ 07036 to book your appointment.
FAQs
Is It Safe to Do Dryland Workouts With Shoulder Pain?
No, it’s not safe to do dryland workouts if you have shoulder pain. These exercises can worsen inflammation and strain injured tendons. During dryland movements like push-ups or planks, your shoulder absorbs excessive load, which can trigger pain and delay healing. Instead, you should rest, apply ice, and focus on gentle mobility exercises only after consulting your healthcare provider.
Do Resistance Bands Help Strengthen Swimmers’ Shoulders?
Yes, resistance bands help strengthen swimmers’ shoulders by stabilizing muscles through controlled tension. These exercises improve coordination, balance, and strength in the rotator cuff, which helps prevent swimmer’s shoulder. Additionally, regular band training offers many health benefits, such as improved joint mobility and reduced risk of shoulder strain during repetitive swimming movements.
Will Skipping a Few Swim Sessions Help My Shoulder Recover Faster?
Yes, skipping a few swim sessions can help your shoulder recover faster and prevent the development of swimmer’s shoulder. When you do rest, it allows inflamed tendons and overworked muscles to heal properly. Additionally, you may also regain shoulder stability and reduce strain on the rotator cuff. You can use this time to improve your technique through strength training.
Does Taping or Strapping the Shoulder Help When Swimming?
Yes, taping or strapping the shoulder can help while swimming by improving stability and reducing excessive joint motion. It supports proper alignment as you rotate your arm during each stroke, which decreases tendon strain and pain. However, you should use taping only as a supportive measure during strength training to achieve lasting recovery.
Are Pool Toys or Flotation Devices Helpful When the Shoulder Hurts?
Yes, pool toys and flotation devices can be helpful when your shoulder hurts. Flotation devices reduce the pressure on the shoulder, allowing for gentle movement without excessive strain. However, equipment such as kickboards or hand paddles can worsen irritation. Therefore, you should always consult your healthcare provider before using these tools for rehabilitation.
What’s the Best Swimming Stroke for Shoulder Injury?
The breaststroke is the best swimming stroke for shoulder injury because it minimizes overhead motion and joint strain. Your arms stay below the water’s surface, which reduces pressure on the shoulder muscles. Moreover, this stroke also strengthens your chest, neck, and back muscles, which helps restore shoulder stability and balance during rehabilitation or recovery.
Can Swimming With a Snorkel Reduce Shoulder Strain?
Yes, swimming with a snorkel can reduce shoulder strain. By keeping your head steady instead of turning to breathe, you maintain smoother alignment and relieve shoulder tension. This stability allows balanced strokes that minimize muscle overload. Over time, it helps prevent overuse injuries and supports recovery from shoulder fatigue or the development of swimmer’s shoulder.
