Swimming: returning after an injury

Risks and order of return

The shoulder performs large repeated movements; resume with few lengths, slow swimming and no equipment, and keep butterfly and sprints for the end.

Swimming: short sessions at an easy pace, varying strokes. Limit paddles and butterfly at first: they load the shoulders heavily.

Bringing the movement back in four stages

1. 1

   A few slow lengths of easy swimming, no paddles or fins.

2. 2

   More lengths of easy swimming, one stroke at a time, bilateral breathing.

3. 3

   Short sets at moderate intensity, technique work, light paddles.

4. 4

   Intense sets, speed, fins and paddles, competition.

Common injuries in this sport

• Shoulder (rotator cuff)Avoid paddles, butterfly and sprints; favour slow swimming and bilateral breathing.
• Neck (cervical)Keep the head aligned, avoid lifting the chin in front crawl and alternate strokes.
• Biceps tendinopathyAvoid strong arm pulls and paddles at first.

Preparation exercises

• External rotation with band

  Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, or lying on your side without weight.

  Harder

  Stronger band, then with the arm out at 90 degrees.

  Common mistakes

  • Lifting the elbow away from the body.
  • Turning the trunk to help.

  Moving on

  When 3 × 15 is easy with no shoulder pain.

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• Wall slide

  Forearms against the wall, slide them upwards pressing gently, shoulder blades moving, in a pain-free range.

  To start: 2 sets of 10, slowly, once a day.

  Variations, mistakes and progression

  Easier

  Go less high, in the pain-free zone.

  Harder

  With a band around the wrists, pushing outwards.

  Common mistakes

  • Shrugging the shoulders on the way up.
  • Arching the back to go higher.

  Moving on

  When you can reach up with straight arms, pain-free and without shrugging.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Scapular push-up

  In a hands plank, keep the arms straight and move only the shoulder blades: draw them together then apart.

  To start: 3 sets of 10, slowly, every other day.

  Variations, mistakes and progression

  Easier

  Hands against a wall.

  Harder

  Feet on a step, or a 2-second hold at the end of the movement.

  Common mistakes

  • Bending the elbows.
  • Letting the back sag.

  Moving on

  When 3 × 12 is easy in a plank position.

• Straight-arm band pulldown

  Band anchored high in front of you, trunk slightly forward: pull your almost straight arms down to your thighs, lowering the shoulder blades like a swimming stroke, then return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, smaller range.

  Harder

  Stronger band, then one arm at a time, alternating like front crawl.

  Common mistakes

  • Bending the elbows and pulling with the biceps.
  • Shrugging the shoulders on the way back.

  Moving on

  When 3 × 15 is easy with no shoulder pain: bring back your sport’s movement at low intensity.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Paddles and fins only once free swimming is pain-free.
• Goggles and cap well fitted to keep breathing steady.
• Alternate strokes and breathe on both sides if possible.