Common Swimming Injuries and How to Prevent Them

Swimming is often lauded as one of the lowest-impact sports available — and it’s true that the water’s buoyancy significantly reduces strain on the joints. However, that doesn’t mean swimmers are immune to injury. The repetitive, high-volume nature of swimming training means that overuse injuries are common, particularly in the shoulders, knees and lower back.

Swimmer’s Shoulder

The most common swimming injury by far. Swimmer’s shoulder is an umbrella term for a range of shoulder problems caused by the repetitive overhead motion of freestyle, backstroke and butterfly. It can involve rotator cuff impingement, tendinopathy, bursitis or labral problems.

Symptoms: Pain with overhead movement, weakness in the shoulder, pain with specific strokes.

Prevention: Stroke technique work, strengthening of the rotator cuff and scapular stabilisers, regular sports massage to the shoulder girdle, pecs and lats.

Knee Pain (Breaststroker’s Knee)

The whip kick used in breaststroke places significant rotational stress on the medial collateral ligament (MCL) and other structures of the knee. Over time, this can cause medial knee pain that worsens with training volume.

Symptoms: Inner knee pain, particularly after breaststroke sets.

Prevention: Technique coaching, hip and glute strengthening, and reducing breaststroke volume during periods of high training load.

Lower Back Pain

Butterfly and breaststroke in particular can cause significant spinal extension loads. Swimmers who spend large volumes of training in these strokes, combined with poor core stability, are at risk of lower back pain.

Prevention: Core strengthening work outside the pool, regular massage to the lower back, glutes and hip flexors, and technique refinement.

Neck Pain

High volumes of freestyle breathing (always to one side) can create muscular imbalances in the neck. Combined with the rotational demands of open turns, this can lead to chronic neck stiffness and pain.

Prevention: Bilateral breathing technique, regular massage and mobilisation of the cervical spine.

How Massage Therapy Can Help

Regular sports massage can play a significant role in both preventing swimming injuries and supporting recovery from them. By keeping muscles supple, releasing tension build-up, and identifying problem areas early, your massage therapist can help you stay in the pool and training effectively.

At The Bodywise Clinic, our sports massage therapists have extensive experience working with swimmers and triathletes. Book a session and let us help you stay at your best.