Recovery from Swimmer's Shoulder

So you ignored all the advice regarding over training and proper form in the first post regarding swimmer's shoulder and now your shoulder hurts.  Or maybe you followed all the advice and your shoulder still hurts (it happens).  What do you do now?


My first recommendation is that you contact your physician.  If you are in the Twin Cities and don't have a sports med doc, I highly recommend Dr. Amy Stromwall with Summit Orthopedic.  She is a certified sports medicine family physician.  This means she doesn't do surgery but looks for non-surgical remedies.  If you need surgery one of her partners can perform it. She has worked with the U.S. Olympic swim team.  She understands the typical athletes' need to get back out there.  She's treated me for a variety of issues (including shoulder issues).

Prior to getting in to see your doc, you should rest and ice your shoulder.  This means discontinue swimming until your shoulder pain has resolved.  I know, I know . . . you've got a race coming up in X weeks, you can't stop now.  Listen to your body.  The pain is telling you something is wrong.  Pushing ahead now will worsen the problem and could result in surgery.  Missing one race is better than losing a whole season.  Ibuprofen also will help with the pain and inflammation.

So your shoulder has started feeling a bit better from the rest, ice and ibuprofen.  Now what?  Here are some shoulder exercises that can help strengthen your rotator cuff.  If you have a technique issue with your stroke you will need to address that as well.

I am not a physician (although I am married to one - and no she's not Dr. Stromwall).  I am not a physical therapist either.  I am not giving medical advice. These exercises are just typical rotator cuff strengthening exercises, similar to the ones I was given when I had a shoulder issue. 

Isometric Internal Rotation
Stand near the end of outer corner of wall.
Bend elbow to 90-degree angle and keep elbow close to body, lower arm level with floor.
Press palm of hand into wall for 10 seconds. Repeat exercise on other side.

Internal Rotation using Dumbbells
Lie on side.
Hold dumbbell on same side, Bend elbow to 90-degree angle. Keep elbow against body.
Slowly lift dumbbell upward and toward body.
Pause, and return to start.
Repeat 10 times. Repeat exercise on other side.

Internal Rotation using Resistance Band
Attach resistance band to doorknob / wall.
Stand with right side to wall.
Hold resistance band with right hand.
Bend elbow to 90-degree angle, hand facing frontward and elbow close to body.
Slowly rotate hand toward the middle of the body.
Return to starting position.
Repeat 10 times. Repeat exercise on other side

Isometric External Rotation
Stand with side to wall.
Bend elbow to 90-degree angle. Keep elbow close to body.
Press back of hand into wall for 10 seconds. Repeat exercise on other side

External Rotation using Dumbbells
Lie on left side.
With right arm, hold dumbbell next to body, elbow bent 90-degrees.
Slowly lift upward until back of hand faces backward.
Return to starting position.
Repeat 10 times. Repeat exercise on other side

External Rotation using Resistance Band
Attach resistance band to doorknob / wall.
Stand with left side to wall.
Hold resistance band with right hand.
Start with right hand in middle of body, elbow bent 90-degrees.
Slowly stretch band by moving arm outward until back of hand facing backward.
Do one set (10 repetitions) Repeat exercise on other side.

Lateral Raise using Dumbbell
Stand or sit in chair.
With arms at side and thumbs pointed upward, slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level.
Repeat 10 times.

Lying Lateral Raise using Dumbbell
Lie on left side. Hold dumbbell in right hand in, placed in front of thigh, palm facing leg. Keep elbow slightly bent. Raise dumbbell slowly until arm is at 45-degree angle.
Return to starting position.
Repeat 10 times. Repeat exercise on other side.

Lateral Raise with Internal Rotation using Dumbbell
Stand or sit.
With arms at side and thumbs pointed toward ground (shoulders internally rotated), slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level.
Repeat 10 times.