Swimming Injury Profile
Swimming is low-impact but high-repetition. A competitive swimmer may perform 1-2 million shoulder rotations per year. Common injuries:
**Swimmer's shoulder** — Rotator cuff impingement/tendinopathy**Neck pain** — From breathing mechanics**Lower back pain** — From body rotation and dolphin kick**Knee pain** — Breaststroker's knee**Shoulder instability** — From hypermobility (common in swimmers)Swimmer's Shoulder
What It Is
Impingement and rotator cuff overload from repetitive overhead motion. The supraspinatus tendon gets compressed during the catch and pull phases.
Risk Factors
High training volumePoor technique (thumb-first entry, crossing midline)Weak rotator cuff and scapular musclesTight pectorals and latsHypermobilityPrevention Exercises
External Rotation with Band
Elbow at side, bent 90°Rotate forearm outward against bandControl the return3 x 15 each sideProne Y-T-W Raises
Lie face down on bench or floorRaise arms in Y, T, then W positionsSqueeze shoulder blades2 x 10 each positionSerratus Punches
Push-up position or standing with bandPush shoulder blades apart at topFeel serratus engage3 x 15Wall Slides
Back and arms against wallSlide arms up and downMaintain wall contact3 x 15Stretching for Swimmers
Pec Stretch
Arm against doorwayTurn body awayHold 30-60 secondsLat Stretch
Hang from bar or doorwayLet body hang and stretchHold 30-60 secondsPosterior Shoulder Stretch
Cross-body arm stretchGentle pressureHold 30 seconds eachBreaststroker's Knee
The Problem
The whip kick in breaststroke stresses the medial collateral ligament (MCL) and medial knee structures. Pain on the inner knee.
Prevention
Limit Breaststroke Volume
Especially if you have symptomsMix strokes to distribute stressHip Adductor Strengthening
Copenhagen adductionLateral lungesAdductor squeezesVMO Strengthening
Terminal knee extensionsStep-downsSingle-leg squatsLower Back Pain in Swimmers
Causes
Lumbar hyperextension during dolphin kickRotation during freestyle breathingWeak corePrevention
Core Stability
Plank: 3 x 45-60 secDead bug: 3 x 10 each sideBird dog: 3 x 10 each sideSide plank: 3 x 30 sec eachHip Flexor Stretching
Kneeling hip flexor stretchCouch stretchReduces pull on lumbar spineKick Technique
Kick from hips, not lower backAvoid excessive undulationDryland Training for Swimmers
Essential Exercises
Scapular Stability (Most Important)
Y-T-W raisesBand pull-apartsFace pullsRowsRotator Cuff
External rotation variationsInternal rotation90/90 rotationsCore
Planks (front and side)Dead bugsPallof pressHollow holdsHip and Glute
SquatsHip hingesSingle-leg workGlute bridgesPre-Swim Warm-Up
On Deck (5-10 min):
1. Arm circles: 20 each direction
2. Shoulder CARS: 10 each side
3. Band pull-aparts: 15 reps
4. External rotation with band: 15 each
5. Trunk rotations: 20 reps
6. Leg swings: 10 each direction
7. Bodyweight squats: 10 reps
In Water:
Easy swimming: 200-400mGradually build intensityDon't sprint when coldSample Dryland Program
2-3x Per Week (15-20 min)
Shoulder Care:
Band external rotation: 2 x 15Y-T-W raises: 2 x 8 eachBand pull-aparts: 2 x 15Core:
Plank: 2 x 45 secSide plank: 2 x 30 sec eachDead bug: 2 x 10 eachLower Body:
Goblet squats: 2 x 12Glute bridges: 2 x 15Single-leg RDL: 2 x 8 eachMobility:
Pec stretch: 30 sec eachLat stretch: 30 sec eachHip flexor stretch: 30 sec eachThe Bottom Line
Swimming injury prevention:
1. Shoulder strength — Rotator cuff and scapular muscles
2. Volume management — Gradual increases
3. Technique — Avoid impingement positions
4. Core stability — Protect the lower back
5. Dryland training — Essential, not optional
Foundational Rehab offers swimming-specific injury prevention programs.