Swimmer’s Shoulder


Swimmer’s shoulder is a common overuse condition caused by repetitive overhead arm movements—most often from swimming, but also from activities like throwing, CrossFit, volleyball, or paddle sports. It usually refers to irritation, impingement, or strain of the rotator cuff and surrounding shoulder structures.

The good news? With the right care and rehab, most people recover fully and return to pain-free activity.

Common Symptoms

  • Dull or sharp pain in the front or side of the shoulder

  • Pain when lifting the arm overhead

  • Weakness or fatigue during activity

  • Clicking, catching, or stiffness

  • Night pain or discomfort when sleeping on the shoulder

Why Swimmer’s Shoulder Happens

The shoulder is a highly mobile joint—and that mobility comes at the cost of stability. Over time, repetitive motion can overwhelm the tissues that keep the joint centered and controlled.

Contributing factors include:

  • Poor shoulder blade (scapular) control

  • Rotator cuff weakness or imbalance

  • Tight chest or shoulder muscles

  • Poor posture (rounded shoulders, forward head)

  • Technique or training errors

  • Prior shoulder or neck injuries

What Needs to Heal

Successful recovery focuses on restoring:

  1. Joint mechanics – the shoulder must move smoothly in its socket

  2. Muscle balance – especially the rotator cuff and scapular stabilizers

  3. Mobility where needed, stability where required

Rehab & Exercise Protocol

Start pain-free. Quality over quantity. Stop if pain increases.

Phase 1: Calm the Shoulder (1–2 weeks)

Goal: Reduce irritation and restore gentle motion

  • Relative rest from painful overhead activity

  • Ice 10–15 minutes after activity if sore

  • Gentle range-of-motion exercises

Exercises

  • Pendulum swings – 1–2 minutes

  • Wall slides (pain-free range) – 2×10

  • Shoulder rolls & posture resets – daily

Phase 2: Restore Mobility (2–4 weeks)

Goal: Improve flexibility without aggravation

Stretches (hold 20–30 sec, 2–3 reps):

  • Chest (pectoralis) stretch

  • Posterior shoulder stretch (cross-body arm)

  • Lat stretch (overhead reach with side bend)

Phase 3: Strength & Stability (3–6 weeks)

Goal: Build support around the shoulder joint

Key Strength Exercises (2–3 sets of 10–15):

  • External rotation with band (elbow at side)

  • Internal rotation with band

  • Scapular rows (band or cable)

  • Serratus punches (lying or standing)

  • Y-T-W raises (light weights or bands)

Focus on slow, controlled movement and good posture.

Phase 4: Return to Activity

Goal: Resume swimming or overhead sports safely

  • Gradual return to training volume

  • Emphasize technique and recovery days

  • Continue maintenance exercises 2–3x/week

Evaluation

You should get evaluated if:

  • Pain lasts more than 2–3 weeks

  • You have weakness or loss of motion

  • Pain occurs at rest or wakes you at night

  • Symptoms keep returning

A thorough assessment can identify joint restrictions, muscle imbalances, or spine and shoulder mechanics contributing to the problem—so treatment addresses the cause, not just the symptoms.

The Big Picture

Swimmer’s shoulder isn’t just a “shoulder problem.” It’s often a movement and stability issue involving posture, the spine, shoulder blade control, and training habits. Correcting these factors is the key to long-term relief and performance.