7 Tips For Avoiding Shoulder Injuries In The Pool

Many athletes jump in the pool to rehab after an injury. However, swimming can cause shoulder injuries and in fact is the most common injury in swimming. Having a proper swim stroke is critical to prevent shoulder injuries. Swim smart: orthopedic tips for avoiding shoulder injuries in the pool from shoulder specialist Samuel Koo, MD, MPH.

1. Remember to Breathe

Breathing comfortably on both sides is important when swimming the free stroke. You equalize muscle development and symmetry when changing sides. This provides smoother and more even strokes. Keep practicing to be more natural and have a more efficient stroke.

2. Use Ice

Use ice to prevent an injury, especially rotator cuff injuries. Rest, ice, compression, and elevation are the first lines of defense if you begin to feel an injury or discomfort. Avoid whatever movement provoked the discomfort.

3. Practice Good Posture

Poor posture out of the pool will affect your posture in the pool. Practice shoulders back and chest forward when doing the free stroke. When your tendons become pinched, inflamed, or irritated, shoulder impingement can develop. Position your head looking forward and down so the water will reach the top of the eyebrows.

4. Take it Easy

Always listen to your body. If something hurts as you are doing a set, that can “set” you up for an injury.

5. Build Your Core

Pay attention to your core. Yes, it may seem strange to focus on your core to prevent shoulder injuries, but everything is connected. Remember that old song? Strengthening your core will keep your lower back and pelvis in alignment. This makes it easier to keep your shoulders in alignment as well.

6. Straighten Your Spine

Make your spinal column like a skewer. As your right arm enters the water, your body should rotate slightly to the right, and vice versa. Keeping your body flat as you swim can lead to shoulder injuries.

7. Don’t Overdo it

Overuse is not your friend and one of the main causes of rotator cuff injuries. Refrain from doing exercises before swimming that can cause instability or any extra movements which will lead to fatigue and increase your risk of shoulder injuries.

Contact Dr. Samuel Koo for treatment if you have suffered a shoulder injury while swimming. Give us a call at (425) 823-4000 or request an appointment through our secure online form.

Sources: Recovering from Spinal Fusion Surgery | Illinois Bone & Joint Institute (ibji.com)

Fusion | National Spine Health Foundation

Spinal Fusion: What It Is, Purpose, Procedure, Risks & Recovery (clevelandclinic.org)