Shoulder Pain from Swimming: How to Get Back in the Pool Without a Setback

By Mark Fotheringham, Principal Physiotherapist, Malvern Physiotherapy Clinic

Shoulder pain from swimming usually comes from load rather than a single injury: doing too much too soon, tired muscles around the shoulder blade and rotator cuff, or small changes in stroke technique. Building your distance gradually, strengthening the muscles that steady the shoulder and getting advice early from a physiotherapist helps most swimmers keep swimming. At Malvern Physiotherapy Clinic in Malvern East, we assess swimmers’ shoulders and help plan a safe return to the pool.

Updated October 2026

Why does swimming put so much load on the shoulder?

Swimming is low impact, but it is highly repetitive. Every lap involves dozens of strokes, and in freestyle the shoulders and upper back do much of the work of pulling you through the water.

Swimming places repeated demands on the muscles responsible for propulsion and shoulder stability. Large muscles such as latissimus dorsi and pectoralis major help generate force through the water, while the rotator cuff and muscles around the shoulder blade help control shoulder movement. As these muscles fatigue, swimming technique and shoulder mechanics may change, potentially contributing to shoulder issues.

What does swimmer’s shoulder feel like?

People usually describe one or more of these:

• An ache or pinch at the front or top of the shoulder during or after a swim
• Pain that builds as the session goes on, rather than from the first lap
• Discomfort reaching overhead, putting on a jacket or lying on that side at night
• A shoulder that feels tired or weaker than the other side

Why do shoulders flare up at the start of summer?

Most spring and summer shoulder pain we see comes from a sudden jump in load. Outdoor pools open, ocean swims and triathlon training start, and swimmers go from a winter break back to familiar distances too quickly.

A few months out of the water means the shoulder muscles have lost some endurance, even if you have kept fit in other ways. Reduced shoulder or upper-back mobility may also make certain parts of the swimming stroke more difficult.

How can I return to swimming without hurting my shoulder?

1. Start shorter than you think. Pick up at a lower distance than where you left off, then build your total distance or number of sessions gradually over a few weeks.
2. Change one thing at a time. Add distance, intensity or a new squad session, but not all three in the same week.
3. Warm up on land first. A few minutes of arm circles, gentle band work and shoulder blade squeezes gets the muscles ready before the first lap.
4. Mix up your sets. Vary your sessions with appropriate kick sets, technique drills or easier swimming intervals. These can help manage shoulder loading, although some strokes, drills and equipment may actually increase the demands on the shoulder.
5. Leave rest days between harder sessions. Muscles adapt to load between sessions, not during them.
6. Get your stroke checked. A coach can spot technique habits, such as crossing the midline or a short reach, that add load to the shoulder.

Which exercises help protect a swimmer’s shoulder?

These are common starting points. Your physiotherapist will tailor the exercises, sets and resistance to you.

• Band external rotation: elbow at your side, rotate the forearm outwards against a light band.
• Wall slides: place your forearms against a wall and slowly slide your arms upwards, allowing your shoulder blades to rotate naturally as your arms rise.
• Band rows: pull a band towards your ribs, squeezing your shoulder blades together.
• Push-up plus: from a wall or bench push-up position, push a little further at the top so your shoulder blades spread apart.

Some mild discomfort during strengthening exercises can be acceptable, provided it remains manageable and settles afterwards. If pain progressively increases, significantly affects your swimming or remains aggravated the following day, your exercise program may need adjusting.

When should I see a physio about shoulder pain from swimming?

Book an assessment if:

• You feel anything you would describe as pain, or lingering stiffness or soreness, after easing back your swimming
• Your shoulder hurts at night or wakes you up
• You notice weakness, or the shoulder feels unstable
• Clicking or catching that’s not normal for you, with or without pain
• Swimming doesn’t feel as easy on your shoulders as you feel it should

If shoulder pain is accompanied by persistent pins and needles, numbness or weakness extending down the arm, arrange a medical assessment. If shoulder pain occurs alongside chest pain, unexplained shortness of breath, sweating or faintness, seek emergency medical attention.

The good news is that when shoulder problems are picked up early, many swimmers can keep swimming during their rehab with a few changes to their training.

How does Malvern Physiotherapy Clinic help swimmers?

Your first appointment includes a full assessment of your shoulder, neck and upper back, and a conversation about your swimming load and goals. From there, we build a plan that may include hands-on treatment, a strengthening program and guidance on how to adjust your training. Where it helps, we can work alongside your swim coach.

Where appropriate, we use hand-held dynamometry to objectively measure the strength of your shoulder muscles, particularly the rotator cuff. This allows us to identify potential strength deficits compared with age-based norms and compare your injured shoulder with your other side. Repeating these measurements throughout rehabilitation helps us monitor improvements and guide your progression back to swimming.

Book an assessment: Book online or call (03) 9078 8434. You can book physiotherapy without a GP referral.

Published December 9, 2020