Although swimming has the reputation of being a low-impact exercise, swimming injuries can nevertheless occur.

Swimming is one of the most popular sports in Australia. Our nation is surrounded by water and swimming is one of our great passions, both recreationally and competitively. As well as being fun, swimming has many physical and mental health benefits.

Despite many of us opting for swimming as exercise to avoid the high-impact that running and cycling can have on the body, swimming injuries can nevertheless occur due to over-demanding workouts or incorrect technique putting joints through extreme repetitive motion.  Most swimming injuries affect the shoulders, knees, hips, or back, depending on stroke.

What causes swimming injuries?

With overuse comes fatigue and failure to adhere to proper stroke techniques. Slight injuries and micro-trauma can cause shoulders to become unstable and lead to shoulder pain and tendinitis. Other repetitive injuries include inner knee problems and hip problems from breaststroke kicking, and back injuries from dolphin kicks or fin kicking.

What are the most common swimming injuries?

Swimmer’s Shoulder

The shoulders of a swimmer are particularly susceptible to swimming injuries and overuse. Shoulder injuries may include a rotator cuff impingement — pressure on the rotator cuff muscles from part of the shoulder blade or scapula as the arm is lifted above the head, biceps tendinitis – painful inflammation of the bicep tendon and shoulder instability – in which structures that surround the shoulder joint do not work adequately to maintain the ball within its socket. All can result from fatigue and weakness of the rotator cuff and muscles surrounding the shoulder blade.

Lower Body Injuries

Knee injuries that involve the tendons and ligaments (breaststrokers’ knee) are common. Breaststrokers may also experience hip pain from inflammation of the hip tendons. Back problems including lower back disk problems or injuries at the junction between the spine and pelvis may be increased by the dolphin kick often used in competitive swimming.

How can swimming injuries be prevented?

Warm-up and stretch

A proper warm-up is essential to avoiding an injury, no matter what the sport. A warm-up will also improve the effectiveness of training and improve athletic performance.

Cool-down and stretch

After a swimming session, swimmers need to take the time to properly cool-down and stretch. This helps sustain muscles and keep them flexible, which are both important parts of avoiding injuries.

Active recovery sessions

On rest days from the pool some easy, gentle exercise improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster. Try going for a light 20 minute jog, a 30 minute cycle or a 1 hour walk.

Work on your technique

One of the main causes of injuries in swimming is improper technique. If your shoulders are hurting, for example, seek assistance with respect to your technique. Pinpoint the flaws in your stroke. Common freestyle technique slip-ups that lead to shoulder injury include:

  1. Hand placement on the entry: Your hand should not cross over on the entry part of your stroke. This puts your arm at an awkward angle, straining your shoulder. Instead, reach straight in front of you from your shoulder.
  2. Rotating your body too little: Rotating too little puts your arm at a suboptimal angle. This overexerts your shoulders. Make sure your body rolls from side to side as you swim.
Core stability exercises

Strengthening muscles through a variety of core and flexibility exercises can help prevent many types of chronic and overuse injuries. Exercises like planks and ball stabilization can help strengthen the core.

Proper nutrition and hydration

Swimmers need to maintain a diet high in protein, a nutrient essential for strong muscles. And the importance of hydration to the body is well documented. Remember “Eat Well, Drink Well, Play Well”.

Listen to your body

Your body will let you know if something is wrong. Pushing through an injury can often lead to a worse outcome and more time out of the pool and competition. Have niggles and injuries assessed and managed by one of our physiotherapists. We can prescribe an appropriate strengthening and flexibility program including theraband exercises and weight training, and can assist training modifications to get you back into the pool quicker without aggravating any injury concerns.

For more information regarding injury management or prevention contact one of the physiotherapists at Jubilee Sports Physiotherapy.

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m mooney
m mooney
04:59 09 Jul 24
Julie Dimevski
Julie Dimevski
08:04 26 Jun 24
Kieran and the team have provided great customer service during my daughters recovery. They show care, and are supportive. He has been open and transparent, and positive. Thanks Kieran and team.
Tim merchant
Tim merchant
06:42 23 Apr 24
Really inviting staff, always ready to help. They know what they are talking about and facilites are wonderful.
Ashley Williams
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best in the business the team here are the very best at their jobs
G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
Judith Gifford
06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
Georgia Manos
12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
06:36 13 Dec 23
The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
Luke Payne
22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
Diane sutton
21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
Nicole Simpson
10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
BERGE GABO
BERGE GABO
09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
Nicole Di noia
Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
Steve Chidgey
Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
Margaret Peace
Margaret Peace
01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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