Swimming Injuries

Swimmer’s shoulder involves quite a few different conditions that are mainly related to overtraining and/or incorrect technique. They include injuries to the rotator cuff, impingement syndrome, bursitis and instability 

Recovery time depends on the nature and severity of the injury. Some cases resolve within a few weeks, while others may take longer with structured rehab. 

All swim strokes can excessively extend the lumbar spine. This may be due to muscle imbalances (i.e., short hip flexors), a weak core, and weak gluteus maximus muscles, resulting in less-than-ideal swimming biomechanics and poor technique. The repetitive nature of swimming can result in injury even from the slightest flaw. Overtraining and incorrect load management can also contribute to the development of low back pain. 

Swimmer’s knee is the pain on the inside or medial side of the knee. It can be caused by strain to the medial collateral ligament (MCL) and meniscus injuries, among others. It is usually associated with the breaststroke kick, which, if performed incorrectly or with muscle imbalances, can result in large forces being placed on the inside of the knee.  

Yes, neck injuries are common in swimmers. Incorrect stroke technique can place strain on the cervical spine structures.  

If performed incorrectly, the action of turning the head to breathe during freestyle can cause neck pain. Similarly, overextending your cervical spine during backstroke, butterfly, and breaststroke can lead to neck pain. This can cause strain to the facet joints of the neck and can even result in osteoarthritis and pinched nerves in older swimmers.

Hip pain can result from muscle imbalances, incorrect technique, and overuse. Breaststroke kicks can place high forces on the hip, which results in hip instability and injuries.

Muscle soreness can be felt as a ‘workout’ feeling in the belly of the muscles. It is a result of an increase in activity or load, which should settle down within a day or two, as muscles adapt to the load and get stronger.

The pain with a swimming injury can be more specific and occurs near tendons and bony attachments, and around joints. It can settle with rest, but soon gets painful again, with often less and less activity as the injury progresses.

You can prevent swimming injuries by:

• Having a physiotherapy assessment for muscle imbalances and joint movement
• Seeking treatment early for any signs of injury
• Getting proper instruction for correct technique with a trainer or swim coach
• Having a good warm-up and cool-down routine
• Having an adjunctive gym or clinical pilates exercise program to improve muscle strength and timing, core activation and flexibility
• Careful management of training load and frequency
• Allowing enough rest between sessions
• Good nutrition and adequate sleep

Follow the RICE protocol (Rest, Ice, Compression, Elevation) in the early stages to help reduce pain and swelling. It's also important to see a physiotherapist to diagnose the injury and create a personalised treatment plan.