How to Avoid These 6 Common Swimming Injuries

Swimming is a low-impact sport, making it a safe activity for most people, including seniors. While it’s not as hard on your joints as running or jumping, swimming can still cause serious injuries that you should watch out for. 

Most swimming injuries arise from overuse (too much swimming, not enough recovery), poor swimming technique or form, or weak muscles. 

Here at Ace Sports Clinic Toronto, a majority of the swimming injuries we see occur in three areas: shoulders, lower back, and knees. Let’s explore these injuries, why they happen, and how to avoid them. 

Most Common Swimming Injuries 

1. Shoulder impingement (swimmer’s shoulder) 

Swimmer’s shoulder refers to shoulder pain that occurs or worsens when you lift your arms high up, such as when you’re swimming freestyle or backstroke. 

It happens when rotator cuff tendons get pinched between bones in the shoulder joint. Initially, you might feel mild pain that only flares up when you swim or lift your arms overhead. If you keep on swimming with the injury, it can develop into chronic pain, inflammation, shoulder stiffness, and arm weakness. 

2. Swimmer’s knee 

Swimmer’s knee occurs mostly in breaststroke swimmers. Other swimming styles have kicking, but they are flutter kicks, and these don’t put much strain on the knees. 

What makes breaststroke harder on the knees is the powerful whip kick that propels you forward. It combines rotational strain (because you bend your knees outwards) with a sudden kick against the water. 

Swimmer’s knee usually happens because of overuse (swimming too much without adequate recovery). Poor form is sometimes also to blame, especially bending the knees too much. In breaststroke, the knees should only go as wide as the hips or only slightly further. If, like many swimmers, you were taught to bend your knees far out like a frog, that could be what’s causing the pain. 

3. Lower back pain 

Lower back pain in swimming is often caused by overextension of the spine, which puts too much pressure on the erector spinae muscles in the lower back. 

Overextension happens when you arch your back too far. Many swimmers do this when trying to maintain a good streamlined form while swimming the butterfly or breaststroke. It can also happen when you raise your head too high to breathe while swimming breaststroke.

A weak core can also cause lower back pain. When your core muscles are not strong enough to keep your body properly aligned, you compensate by arching your back more than usual, which can lead to lower back pain. 

4. Wrist pain 

Wrist pain often occurs in freestyle swimming and is typically caused by improper hand entry. Your wrist should be in a relaxed, neutral position, with your hand angled slightly downwards. This lets your hand re-enter the water smoothly without putting too much force and drag on the wrist. 

5. Swimmer’s neck 

Swimmer’s neck is caused by excessive head rotation in freestyle swimming or too much head lift in breaststroke and butterfly swimming. It causes neck pain, soreness, or stiffness after a swimming session. 

6. Groin/hip pain 

If you experience pain around your hip, thigh or groin area, it’s likely coming from your hip flexor muscles. These muscles are responsible for lifting the legs during kicking. 

Hip flexor pain is often caused by overuse. This can happen if you swim a lot without enough rest (especially butterfly, freestyle, and backstroke) or if you kick too fast, a common issue with new swimmers. 

Preventing Swimming Injuries

Condition your joints and muscles with exercise 

Exercise strengthens your muscles and joints, which makes them less likely to strain or tear when you swim. Look for workouts that target specific areas that are heavily involved in swimming. 

For example, squats and leg raises are great for lower body strength and can help you avoid swimmer’s knee. 

Pull-ups and bench presses help with upper body strength, which can prevent shoulder and wrist pain. 

Core exercises like planks and flutter kicks help you stay streamlined in the water without overarching your back and hurting your lower back. 

Regular dryland workouts are especially important for young athletes, since they build strength and resilience early on. As you get into more competitive and intensive swimming, you’ll be less likely to get injured. 

Work on your form & technique

Many swimming injuries are caused by poor form, so focus on improving your form and technique for various swimming styles. 

The exercises we’ve mentioned above are great for improving your swimming form. When your core is strong and you don’t have some muscles compensating for other weaker muscles, it’s easier to swim with the right technique and avoid injury. 

Know when to stop 

Overuse is the most common cause of swimming injuries. Learn to listen to your body and don’t push through fatigue and pain. Recovery is also important for avoiding injuries, so leave plenty of time between swimming sessions and make sure you get enough sleep. 

Get Tailored Swimming Injury Treatment at Ace 

If you’re experiencing pain, soreness, or any discomfort that may be caused by swimming, our specialists at Ace can determine the cause and recommend a treatment. 

Our tailored care plan includes physiotherapy, osteopathy, and other therapies that accelerate healing, strengthen your joints and muscles, and reduce the risk of re-injury. 

Give us a call on 1-833-266-5223 to speak to a physio about your swimming injury. 

Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs and circumstances.