Meet Jess, a passionate swimmer who has been hitting the pool several times a week for years. Lately, she’s been experiencing nagging shoulder pain that won’t seem to go away. Determined to find a solution, Jess turned to stretching in the hopes that it would alleviate the discomfort from her case of Swimmer’s Shoulder.
Jess spent hours researching various stretches, practicing them religiously before and after her swim sessions. However, despite her best efforts, the stretching didn’t seem to make any difference. Frustrated and in pain, Jess started to wonder if there was something she was missing. After consulting with The Swimming PT, she learned that stretching may not be the best approach for swimmer’s shoulder. In this blog, we’ll delve into why stretching might not be the answer for Sarah and other swimmers experiencing shoulder pain, and explore other strategies to prevent and manage this common injury.
Reason #1 Tight Muscles=Weak Muscles
Many swimmers believe that stretching is the best way to alleviate the muscle tightness feeling. However, often times a muscle that feels tight is actually weak and prone to tightness as a result. In such instances, stretching alone may not be enough resolve Swimmer’s Shoulder.
So, what should swimmers like Jess do in such a situation? The answer lies in strengthening the muscles that are weak. When a muscle is weak, it is more likely to get tight because it is unable to handle the stress placed on it. Therefore, by strengthening the muscle, swimmers can ensure that it can better withstand the demands of their sport, reducing the likelihood of the muscle becoming tight again.
Of course, strengthening a muscle is not a quick fix. It requires consistent effort and dedication over time. However, the benefits of doing so can be significant. By improving muscle strength, you can reduce the risk of injury and improve your overall performance in the water. Plus the tightness you feel in the shoulders will go away
So, if you’re a swimmer who is experiencing tightness in your shoulders, it’s important to consider whether weakness may be the underlying cause. If so, focus on incorporating strength training exercises into your routine. By doing so, you can help ensure that your muscles are prepared to handle the demands of your sport and relieve your muscle tightness.
Reason #2 Stretching Can Make Your Swimmer’s Shoulder Worse
Swimmer’s Shoulder is a term used to describe a variety of shoulder conditions that commonly affect swimmers. The underlying cause of Swimmers Shoulder is often an irritated muscle or tendon, which can result in pain and discomfort. However, what many people don’t realize is that pushing a painful muscle too hard is not the only thing that can exacerbate the issue. Stretching can also be a culprit in worsening symptoms.
When you stretch a muscle, you are essentially placing a tension stress on it. While some tension can be beneficial for promoting flexibility and preventing injury, too much tension can actually make matters worse. This is especially true for an irritated or inflamed muscle or tendon, which is already under stress. Stretching it too aggressively can cause further irritation and lead to increased pain and discomfort.
Fortunately, there are alternatives to stretching that can provide similar relief without placing unnecessary stress on your muscles. One example is performing exercises such as prone T’s, external and internal rotation isometrics, and chin tucks with rotation. These exercises can help to strengthen the muscles in your shoulder area, improve your range of motion, and relieve pain without causing additional irritation. Doing exercises at a light to moderate intensity can help improve range of motion and alleviate tightness, similar to dynamic stretching.
Reason #3 Most Swimmer’s Have Full Range of Motion Already
It’s no secret that swimming is a sport that demands a lot from your shoulders. The overhead motion involved in each stroke means that swimmers take their shoulders through a large range of motion thousands of times each practice. Consequently, swimmers tend to have a lot of shoulder mobility, which is essential for achieving efficient strokes and maintaining speed in the water.
However, what many swimmers don’t realize is that stretching can increase their mobility too much. Which can be detrimental to their performance and increase their risk of injury. While it may seem counterintuitive, excessive shoulder mobility can actually compromise shoulder stability, leading to pain and discomfort.
When you have too much mobility in your shoulder joint, it can become unstable and prone to injury. This is because your muscles and ligaments have to work harder to keep your shoulder joint in place during overhead movements.
Conclusion:
While in some cases swimmers have a specific mobility restriction, where stretching may be helpful. Oftentimes, stretching will not help your Swimmer’s Shoulder. This is due to the fact that many swimmers already have full range of motion, stretching can make your Swimmer’s Shoulder worse, and any tightness may be a result of muscle weakness. Instead, getting to the root cause of the injury and addressing any imbalances is what will help you get rid of Swimmer’s Shoulder. Once Jess started a program that was tailored to her specific imbalances, her shoulder started to feel better, her swimming went back to normal, and felt confident her in swimmer again.
If you are feeling lost because of a swimming injury and want some guidance. Contact me here and let’s get you back to swimming without worry.
Happy Swimming,
Alex Ewart