With shoulder pain being the most common complaint in swimmers, understanding the ins and outs of the freestyle stroke and common injury patterns is more important than ever.  A better understanding on stroke technique and instruction could reveal any underlying biomechanical or training related injury which may help prevent new injuries or uncover reasons for reoccurrences in patients with chronic shoulder problems.  In an effort to ultimately produce more effective technique and performance, “new” freestyle techniques that emphasize body rotation and balance, scapular stabilization, appropriate stretching and core strengthening are important to a swimmer’s fitness regime.

            For the shoulder joint to be strong and stable yet equally mobile, the scapula must be stabilized by the muscles that attach to it.  Muscular balance allows for rhythmical scapular motion to occur and assists in keeping the shoulder joint injury-free.  However, sometimes the scapula can become “unbalanced” and asymmetrical scapular movement may occur.  This can be addressed with a full evaluation by a physical therapist and treated with a specific, prescribed exercise program.  A standard strengthening program for a swimmer should consist of isolated and combined movements and endurance training drills.  The focus of these strengthening exercises should focus on the Serratus Anterior, Rotator Cuff, and Middle and Lower Trapezius. 

            A few “top exercises” may include:

-Scaption

-Push up plus 

- Corner Push ups

-Low Pulley Rowing (with an emphasis on squeezing the scapula together)

-Elevation in the scapular plane with IR

-Flexion

-Horizontal abduction with ER

-Press up

Most Swimmers commonly lack IR and horizontal adduction, known as “across the chest”, range of motion.  To assist in managing the symptoms associated with shoulder impingement and restricted ROM, stretching the Pectoralis Major and Minor, posterior shoulder and Latissimus Dorsi can aid in a more productive work out or training session.  The final and possibly most important link to injury prevention and treatment is core strength.  The goal of abdominal strengthening is to develop increased control of the pelvis in a neutral position.  Core strength and endurance provide proximal stability for distal mobility and can result in a more energy-efficient swimming technique and even improved performance.

            With new biomechanical developments and instruction techniques, sports medicine professionals can implement new preventative strategies and coaching techniques by understanding the breakdown of the freestyle stroke.  By using these techniques, sports medicine professionals and coaches may prevent the progression of the initial injury and keep athletes on top of their game!