Published on February 9th 2026 by Mead Physio Group
If you spend a lot of time in the pool, shoulder pain can start to feel like part of the sport. Often called “swimmer’s shoulder”, this common issue is usually caused by overuse during training. With thousands of overhead arm movements in every session, it’s easy for the shoulder to become sore or irritated over time.
The good news? Many shoulder injuries in swimmers are preventable.
Why do swimmers get shoulder pain?
Swimming relies heavily on the shoulder joint for power and propulsion. Over time, factors such as:
- weak shoulder or upper back muscles
- poor shoulder blade control
- tight chest or upper back muscles
- sudden increases in training volume
- poor recovery
can all place extra stress on the shoulder. This can lead to irritation of the rotator cuff tendons and surrounding structures, causing pain and reduced performance.
Shoulder pain doesn’t have to be part of swimming. At Mead Physio Group, our Sports Physiotherapist Jason Wells works with swimmers of all ages and abilities to help keep their shoulders strong, mobile and pain-free throughout the season.
What does a swimmer’s shoulder prevention program involve?
Jason’s prevention program focuses on helping the shoulder cope with the demands of swimming by improving strength, control and movement quality.
- Shoulder and upper back strength
Strong rotator cuff and upper back muscles help stabilise the shoulder during each stroke. Targeted strength exercises reduce the load on the joint and improve endurance so the shoulder doesn’t fatigue as quickly in training.
- Shoulder blade control
Good shoulder blade movement is essential for efficient swimming. Exercises that improve posture and muscle coordination allow the shoulder to move more smoothly and reduce unnecessary strain.
- Mobility and flexibility
Tightness in the chest, shoulders or upper back can affect stroke mechanics. Stretching and mobility exercises help maintain healthy movement and reduce the risk of irritation.
- Training load management
One of the biggest causes of swimmer’s shoulder is doing too much too quickly. Gradually increasing distance and intensity, allowing for recovery and varying training sessions all help protect the shoulder from overload.
- Individual assessment
Every swimmer is different. A personalised assessment looks at strength, flexibility, posture and movement patterns to create a program that suits the swimmer’s body, age and training level.
Who is this program for?
This prevention program is suitable for:
- junior and squad swimmers
- competitive and elite swimmers
- triathletes and open water swimmers
- swimmers returning from shoulder pain
- swimmers wanting to improve performance and reduce injury risk
Stay in the pool, not on the sidelines
With the right combination of strength training, mobility work and smart training habits, swimmers can stay healthy, train consistently and perform at their best.
If you or your child are experiencing shoulder pain - or want to prevent it before it starts - a swimmer’s shoulder prevention program can make a big difference.
For assessments or appointments, please get in touch with our reception team or book online at a time that suits you!
