Do you ever feel a sharp pain in your shoulder after a swim, even though you swear you had perfect form? Is the discomfort making it hard to excel in your favourite aquatic activity? You might be experiencing a rotator cuff injury, a common ailment among swimmers.
Swimming is not just an enjoyable sport; it’s also a rigorous full-body workout that demands strength, endurance, and perfect technique. Unfortunately, the same repetitive arm movements that make swimming such a great form of exercise can also put strain on your shoulder muscles and tendons, particularly the rotator cuff. This complex group of muscles can easily be overlooked until problems arise and pull you out of the water.
Preventing and managing rotator cuff injuries is crucial for maintaining peak performance and longevity in swimming. This is where physiotherapy comes into play. With targeted exercises and expert guidance, physiotherapy can help strengthen these crucial muscles, reduce the risk of injury, and enhance your swimming technique.
What is the rotator cuff?
- The rotator cuff is a group of muscles and tendons that stabilise the shoulder joint, allowing for a wide range of motion.
- In swimming, these muscles are constantly engaged, making them susceptible to overuse and injury.
Common causes of rotator cuff injuries in swimmers
Rotator cuff injuries are a common problem for swimmers due to the repetitive overhead motions involved in swimming strokes.
- Overuse: The repetitive nature of swimming can place significant stress on the rotator cuff tendons, leading to inflammation (tendinitis) or tears.
- Biomechanics: Poor technique, muscle imbalances, and limited shoulder mobility can exacerbate the problem.
- “Swimmer’s shoulder”: This term often encompasses a range of shoulder injuries in swimmers, with rotator cuff issues being a significant component.
Types of rotator cuff injuries in swimmers
- Rotator cuff tendinitis: Inflammation of the tendons that connect the shoulder muscles to the bone.
- Rotator cuff tears: Tears in the rotator cuff tendons, which can range from small partial tears to complete tears.
- Impingement syndrome: Compression of the tendons and bursa in the shoulder joint, leading to pain and inflammation.
- Labral tears: Tears in the labrum, the cartilage that surrounds the shoulder socket.
Common symptoms of rotator cuff injuries in swimmers
1. Shoulder pain
- This is the most prevalent symptom. The pain can range from a dull ache to a sharp, intense shoulder pain.
- It often worsens with overhead activities, like swimming strokes.
- Night pain, especially when lying on the affected shoulder, is also common.
2. Muscle weakness
- Swimmers may experience difficulty lifting their arm or performing everyday tasks requiring shoulder strength.
- This muscle weakness can affect their swimming performance, making it challenging to maintain proper swimming stroke technique.
3. Reduced range of motion
- Stiffness and discomfort can limit the ability to move the shoulder through its full range of motion.
- This restriction can hinder swimming efficiency and increase pain.
4. Clicking or popping sensations
- Some individuals may hear or feel clicking or popping sounds when moving their shoulder.
5. Radiating pain
- The shoulder pain can sometimes radiate down the arm.
Physiotherapy treatment for rotator cuff injuries in swimmers
Physiotherapy plays a crucial role in both treating and preventing rotator cuff injuries in swimmers. Key aspects include:
1. Pain management
Techniques to reduce pain and inflammation, such as ice, ultrasound, and manual therapy.
2. Restoration of range of motion
Stretching and mobilisation exercises to improve shoulder flexibility.
3. Strengthening
Targeted exercises to strengthen the rotator cuff muscles and surrounding stabilising muscles.
This often involves the use of resistance bands and other equipment.
4. Scapular stabilisation
Exercises to improve the stability of the shoulder blade, which is essential for proper shoulder function.
5. Technique correction
Analysing swimming technique to identify and correct any movements that may be contributing to the injury.
This is where working with swimming coaches is very important.
6. Proprioceptive training
Exercises that help improve the body’s awareness of the shoulder position in space, which helps with coordination and stability.
7. Hydrotherapy
The use of water to aid in rehabilitation. The buoyancy of water can help decrease stress on the shoulder joint, and the resistance of water can be used for strengthening exercises.
Final thoughts
Incorporating physiotherapy into your swimming routine can be a game-changer for preventing and managing rotator cuff injuries.
Whether you’re a competitive swimmer or enjoy a leisurely swim, treating your shoulders with care can keep you gliding through the water gracefully.
So, dive into the world of physio, strengthen that rotator cuff, and make every stroke count! Remember, a strong shoulder means a stronger swimmer, so keep those rotator cuffs in top shape and prevent future injuries.
Book an appointment with one of our experienced physiotherapists today for a comprehensive assessment and customised treatment plan.
