Top 5 Swim Injuries

Most swim-related issues are overuse injuries, stemming from repetitive motions. The good news? Many are preventable (or the risk can be lowered with proper preparation).

Here are the top 5 most common swim injuries and how you can prevent them to keep enjoying your time in the water:

1. Swimmer's Shoulder

What it is: This is the most common complaint among swimmers. The repetitive overhead motion of strokes like freestyle and butterfly can lead to inflammation and irritation of the shoulder tendons and muscles (rotator cuff impingement, bicep tendonitis, bursitis).

How to prevent it:

  • Perfect your stroke technique

  • Warm up thoroughly

  • Strengthen your shoulders and core

  • Don't overtrain

  • Bilateral breathing

2. Swimmer's Knee (Breaststroker's Knee)

What it is: Primarily affecting breaststroke swimmers, this injury involves pain on the inner side of the knee. The unique "whip kick" motion puts stress on the medial collateral ligament (MCL) and other structures.

How to prevent it:

  • Refine your breaststroke kick

  • Vary your strokes

  • Strengthen glutes and hips

  • Warm up and stretch your legs

  • Listen to your body

3. Neck Pain

What it is: Neck pain can arise from keeping your head too high in the water (especially during breaststroke) or from excessive neck rotation during freestyle breathing. This can lead to muscle strain and stiffness.

How to prevent it:

  • Maintain head and spine alignment

  • Improve body roll

  • Strengthen neck and upper back muscles

  • Vary your strokes

4. Lower Back Pain

What it is: Swimmers, particularly those who perform the dolphin kick (butterfly and some freestyle), can experience lower back pain due to repetitive hyperextension of the lumbar spine. Poor core strength or tight hip flexors can exacerbate this.

How to prevent it:

  • Strengthen your core

  • Improve hip flexibility

  • Focus on proper kick technique

  • Body awareness

  • Vary your training

5. Swimmer's Ear (Otitis Externa)

What it is: An infection of the outer ear canal caused by water remaining in the ear, creating a moist environment for bacteria or fungi to grow. Symptoms include itching, pain, and sometimes muffled hearing.

How to prevent it:

  • Keep ears dry

  • Consider earplugs or a swim cap

  • Use ear-drying drops

  • Avoid cotton swabs

By being mindful of your technique, incorporating proper warm-ups and cool-downs, engaging in dry-land strengthening, and taking simple preventative measures, you can significantly reduce your risk of these common swim injuries and keep enjoying the many benefits of swimming for years to come. Happy swimming!

Dr. Sandra and Team