Swimming Injuries: 7 Common Problems and How to Avoid Them
Swimming is one of the safest forms of exercise, but repeating the same movements thousands of times can cause overuse problems. Most are preventable with good technique and sensible training.
This article is general information. If you have pain that persists, gets worse or affects daily life, see a doctor or physiotherapist.
1. Swimmer's shoulder
The most common swimming overuse problem. Repeated overhead strokes can irritate the tendons of the rotator cuff and the structures around the shoulder, causing pain at the front or side of the shoulder. Sports medicine sources link it to overuse, fatigue, weakness and poor technique.
Prevention: rotate your body in front crawl, so the shoulder is not doing all the work; avoid crossing your hand over the centre line; breathe to both sides; build up distance gradually; strengthen the rotator cuff and shoulder-blade muscles on land; and mix strokes. See our front crawl tips.
2. Breaststroke knee
The whip kick in breaststroke rotates the lower leg outwards under load, which can strain the inner knee.
Prevention: keep the knees about hip-width apart, warm up before breaststroke sets, build up kicking gradually, strengthen the hips, and mix in other strokes. See what is breaststroke.
3. Lower back pain
Arching the lower back, often in butterfly and breaststroke or when lifting the head to breathe, can strain the lower back.
Prevention: keep your head down and core engaged, avoid over-arching, and strengthen your core on land.
4. Neck pain
Swimming with the head held up, as in head-up breaststroke, or lifting the head forward to breathe in front crawl strains the neck.
Prevention: put your face in the water and turn, rather than lift, to breathe. See frog-style swimming and bilateral breathing.
5. Swimmer's ear
An infection of the outer ear canal, linked to water staying in the ear. Read our full guide to swimmer's ear.
6. Cramps
Calf and foot cramps are common, especially with hard kicking or fins. See how to prevent cramps while swimming.
7. Skin and eye irritation
Chlorine and the chemicals it forms can dry the skin and irritate the eyes. Well-fitting goggles, showering before and after swimming, and moisturising help. See why shower before and after swimming.
General prevention habits
- Warm up and cool down with easy swimming.
- Increase gradually. Add distance or intensity a little at a time.
- Mix strokes to spread the load.
- Use training aids sensibly. Too much work with fins or paddles can overload joints.
- Rest. Include easy days and rest days; see how often should I swim?
- Strengthen on land. Core, hips and shoulders.
- Get your technique checked. Many swimming injuries come from technique faults that a coach can spot quickly.
Safety in and around the pool
Most acute injuries at pools happen out of the water: slips on wet decks, or diving into shallow water. Walk, do not run, and never dive into shallow water. Read how to dive safely and our water safety tips.
Learn good technique
See our adult swimming course or private swimming course; tell us about any injuries when you enquire.
More in health and wellbeing
- Swimming while pregnant6 benefits and safety tips
- Why does swimming make you hungry?7 reasons and how to refuel sensibly
- Why does swimming make you sleepy?15 reasons you feel tired after a swim
- Does swimming improve sleep?What the evidence says for adults and kids
Sources
- Hospital for Special Surgery, Swimming injuries prevention. Shoulder pain is common in competitive swimmers; shoulder problems relate to overuse, fatigue, weakness and technique; breaststroke kick can strain the inner knee.
- Mass General Brigham, Swimming overuse injuries. Overuse injuries in swimmers and the role of technique, training load and equipment such as fins.
Want to swim with better technique?
Tell us how you swim now and anything the instructor should know, including past injuries. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.