What’s better than enjoying swimming during summer? However, the very activity that brings you joy and liberation can also bring discomfort and frustration. The repetitive nature of swimming can take a toll on these crucial joints, leading to a condition called ‘Swimmer’s Shoulders’. This overuse injury can cause pain, discomfort, and limitations in shoulder mobility. We spoke to Dr Debashish Chanda, Lead Consultant, Department of Orthopedics, CK Birla Hospital, Gurugram, who explained this condition, its treatment, and preventive measures.
What Is A Swimmer's Shoulder?
Swimmer's shoulder, also known as shoulder impingement syndrome or swimmer's impingement, is a common condition among swimmers characterised by pain and inflammation in the shoulder joint. It is caused by the repetitive overhead motions involved in swimming, which can lead to irritation and compression of the soft tissues in the shoulder.
According to a study published in the North American Journal of Physical Therapy, shoulder pain is the most prevalent musculoskeletal ailment that affects swimmers, with incidence rates of debilitating shoulder pain in swimmers ranging from 27%-87%.
Also Read: Swimming For Health: Health Benefits For Mind & Body
Symptoms Of Swimmer’s Shoulders
Dr Chanda listed the symptoms of swimmer’s shoulders as follows:
Shoulder Pain
The primary symptom of swimmer's shoulders is pain, typically felt in the front, top, or back of the shoulder. The pain may be sharp, achy, or throbbing and may worsen during swimming activities. This pain may even radiate down the arm.
Weakness and Instability
Weakened shoulder muscles and ligaments can result from the swimmer's shoulders, leading to instability in the joint. You may experience loss of strength in your shoulder and clicking or popping sensations in the shoulder point.
Limited Range of Motion
Swimmer's shoulders can lead to a decreased range of motion in the affected shoulder. Swimmers may experience difficulty raising their arms overhead or rotating their shoulders freely.
Treatment Of Swimmer’s Shoulders
Dr Chanda listed the treatment of the swimmer’s shoulders as follows:
Take Rest
Dr Chanda said that it is important to allow the shoulder to rest and reduce any activity that can exacerbate the pain.
Ice Therapy
Applying ice packs to the affected area for 15-20 minutes several times a day can help alleviate inflammation and reduce pain.
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)
Dr Chanda said that NSAIDs, such as ibuprofen can help reduce pain and inflammation. However, it is imperative to get medical advice before using any drug.
Physical Therapy
A qualified physical therapist can develop a tailored rehabilitation program to strengthen the shoulder muscles, improve the range of motion, and correct any muscle imbalances. This could incorporate stretches, exercises, and manual therapy methods.
Stretching Exercises
Gentle stretching exercises for the chest, shoulders, and upper back can help alleviate tension and improve mobility. Exercises, such as external rotations and scapular retractions are commonly recommended.
Also Read: Frozen Shoulders: 4 Yoga Poses To Relieve Pain
Preventing Swimmer's Shoulders
Prevention is key to avoiding swimmers' shoulders. Here are some tips to reduce the risk.
Warm-Up and Cool-Down
Prioritise a thorough warm-up routine, including dynamic stretches, before swimming. Also, end your session with a cool-down to gradually decrease the intensity and relax the muscles.
Proper Technique and Form
Focus on maintaining proper swimming technique, including good body alignment, stroke mechanics, and avoiding excessive shoulder rotation or overreaching.
Gradual Progression
Gradually increase your training volume, intensity, and duration to allow your muscles and joints to adapt to the demands of swimming.
Cross-Training
Incorporate other activities into your fitness regimen to strengthen different muscle groups and reduce repetitive stress on the shoulders.
Bottomline
Once the pain subsides and strength improves, gradually reintroduce swimming or other overhead activities while ensuring proper technique and taking frequent breaks as needed. It's important to consult with a healthcare professional or a sports medicine specialist for an accurate diagnosis and an individualised treatment plan based on your specific condition and needs.
Disclaimer
The information in this article is provided by the expert, however, you must consult your expert for a treatment based on your body type.
