Swimming Technique Concepts:
Shoulder Injury Prevention for the Freestyle Arm Entry
By Rod Havriluk
Studies show that there are a high percentage of swimmers suffering from shoulder pain (SW Aug. 2019). Studies also identify three major risk factors for shoulder pain/injury: overuse, muscular imbalance and harmful technique (SW Sept. 2019).
This article addresses a stroke phase that is almost universally harmful due to the severity and duration of shoulder stress: the freestyle arm entry.
An effective (and less stressful) arm entry provides more space for the soft tissue between the bones in the shoulder and upper arm. To achieve an effective arm entry, the hand must enter the water with a downward angle. At the completion of the entry, the hand is below the shoulder. Swimmer and coach can both evaluate this skill when the arm straightens by seeing the hand as the deepest part of the arm.
Unfortunately, this position is rarely seen in competitive swimmers. Consequently, specific strategies are necessary to improve this critical aspect of technique. On the arm recovery, a swimmer must elevate the elbow above the hand. If the elbow is the highest part of the arm on the recovery, it will be easier for a swimmer to enter the arm with a downward angle. In addition, the hand must enter close enough to the shoulder so that the arm straightens as it submerges.
While both the typical male and female arm entry stresses the shoulder, the typical female arm entry is more stressful. The severity of the female arm entry is confirmed by a study that compared the incidence of shoulder injuries in male and female university swimmers (Sallis, Jones, Sunshine, Smith & Simon, 2001). The study found that females suffered shoulder injuries about three times as often as males. The authors were unable to make any “gender-specific recommendations…for decreasing the incidence of injury to female athletes.”
However, it now seems that the arm entry—both the severity and duration—is likely responsible.
Dr. Rod Havriluk is a sports scientist and consultant who specializes in swimming technique instruction and analysis. His new book, “Swimming Without Pain,” is a comprehensive guide to preventing and rehabilitating shoulder injuries, available at www.swimmingtechnology.com. You can contact Rod through info@ swimmingtechnology.com. All scientific documentation relating to this article, including scientific principles, studies and research papers, can be provided upon demand.
To access the full article for tips and illustrations on proper freestyle arm entry,
check out the October issue of Swimming World, out now!
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