The name which is used to describe one of the major injuries which affects simmers of different ages is the swimmer’s shoulder. Because of the recurring overhead movement of competitive swimming stroke, participants have a much greater risk of developing shoulder pain. It has been reported that competing swimmers can take as many as one million strokes per arm, per year. With all the heavy strain on the shoulders, pains that occur as a result of overuse injuries are very common. Based on some reports, 50 to 75% of all swimmers will experience episodes of shoulder pain which will affect them by causing them to either miss a physical exercise or put an end to swimming altogether.
What are the Causes of Swimmer’s Shoulder?
The causes of swimmer’s shoulder differ and this depends on the specific problem. In case your own problem is related to the most common type of impingement syndrome, then it has to do with a muscle imbalance.
The large internal rotators (pecs, lats) are used in the pull phase of freestyle, while the recovery phase involves the use of the smaller, weaker external rotators (e.g. the rotator cuff muscles). The problem of an individual can be within one of the groups, although the problem most often is with the weak external rotators.
Some of the problems which may develop and results in impingement syndrome are:
1. Insufficient body roll (this should be 40n to 60n) in a crawl. This is even more essential in backstroke, where insufficient body roll causes excessive pulling of the tendon.
2. Over-developed pectoral muscles and under-developed rhomboids, middle and upper trapezeii, levator scapulae, upper lats (resulting in shoulder instability).
3. Weak rotator cuff muscles. These are the dynamic shoulder stabilizers.
4. Excessive internal rotation during "catch": care must be taken as the middle finger should enter into the water first, not thumb and index finger.
5. Excessive adduction on the pull-through phase (your hand should not cross the midline).
6. Dropped elbows occur if the internal rotators and adductors (pecs, lats) are not strong enough.
7. Over-training with insufficient recovery time. This is especially true for individuals who engage in a rigorous weight training program as well as swimming, without giving the body enough time to recover. Excessive training also occurs when trying to make up for months of sloth in two weeks’ time (or years in six months).
8. Cantilevering on the arm opposite the breathing side. This is especially seen in unilateral breathing. If the elbow is not "cocked" at the beginning of the catch phase, a cantilevering occurs at the shoulder which aggravates or accelerates an impingement syndrome.
The Symptoms of Swimmer’s Shoulder
The symptoms differ depending on the cause of the problem. However, there are some general trends. Usually, the pain becomes aggravated in the backstroke and becomes reduced during breaststroke (except perhaps where the biceps tendon is the main culprit). Pain may occur at any stage of the freestyle, and depending on when it will occur, the diagnosis will be different (for example, if pain is worse during the recovery phase, consider the involvement of rotator cuff whereas if the pain is beyond control during the initial pull, the biceps tendon may be more involved). When you sleep on the affected side, it makes it more difficult. When the problem is quite advanced, the swimmer feels pain in the shoulder when he does not swim, and the shoulders gradually become more sensitive to touch.
Swimmer's Shoulder Treatment
Treatment for Swimmer's Shoulder requires restoring the circulation and blood flow to the affected structures in your shoulder. Pain is caused when swelling, inflammation and decreased circulation generate a blockage, which causes blood flow to be interrupted or slowed. Treatment for this issue requires breaking up the accumulated fluids in your shoulder to allow for improved healing and quicker recovery.
Products recommended for symptoms of swelling, redness, pain, and inflammation, and if coolness makes your pain feel better:
Ice Substitute Poultice
Bruise Relief Liniment
Muscle Therapy Massage Oil
Products recommended when swelling and inflammation are gone, but you still feel pain, stiffness, weakness, and/or sensitivity in cold and damp weather, and if heat makes your pain feel better:
Pain Relief Liniment
Tendon and Ligament Poultice
Muscle Therapy Massage Oil
