It is not uncommon to obtain shoulder injuries that require surgery. While the shoulder is the most versatile joint in our body, it is also the most vulnerable. Here is a question from someone who likes to swim but has recently injured his shoulder:

Hey Stew. I recently had rotator cuff surgery and have been a Master’s swimmer since getting out of the military. Any suggestions on building back up to swimming freestyle again? Thanks — Longtime Reader – John

John, recovering from shoulder surgery does not have to mean surrendering your love for swimming. Now, as you look forward to returning to your passion, you wonder how to regain strength and mobility safely. What steps can you follow to ensure a successful comeback in the water and reclaim your place as a master’s swimmer?

Here are some effective strategies to help you build back up to swimming freestyle:

1. Follow Your Physical Therapist’s Guidance Closely

Make sure you go to every appointment and do the extra homework the physical therapist (PT) gives you if you want to come back stronger than before surgery. With the doctor/surgeon, they will design a rehabilitation program tailored to your needs, focusing on regaining mobility and strength. Once cleared for activity, check out this easy calisthenics workout to help you continue to improve your post-surgery rehab (with the PT’s approval, of course.)

2. After Being Cleared, Continue to Strengthen Your Shoulders

Incorporate lightweight shoulder exercises or banded exercises from physical therapy into your regular routine. This will continue to build the shoulders and keep them stronger and pain free as you move more post-surgery/rehab. It is important to go easy and start light to gently strengthen the muscles around your shoulder, improving both stability and range of motion.

3. Experiment with Various Swimming Strokes

Begin with a technique known as the side stroke or the combat side stroke (CSS), which allows you to use your affected shoulder without straining it. In this case, you can use the bottom arm of the stroke as a small breaststroke scull and still swim. I have taught many triathletes this stroke, enabling them to compete for more years following an injury. Another option is to introduce the breaststroke as well to promote gentle movement gradually.

4. As You Build Strength, Return to Freestyle Swimming Slowly

Consider wearing slip-on fins to help you propel through the water and not have to pull as hard with your arms. Focus on technique and body positioning to protect your shoulder while enhancing your comfort in the water. If you prefer to get into the water for your workouts and your shoulder starts to feel the strain, take a break and tread water mostly with no hands. However, some arm movement with the resistance of the water may be therapeutic for you.

5. Be Patient

Remember you are still a medical patient until you are back to total capacity. Always be patient and listen to your body during this process as it goes beyond the surgery, rehab and a few weeks after feeling better. You may need to continue the same rehab exercises discussed above for another year or more to recover your pre-surgery abilities fully. If you feel pain or discomfort, stop and consult your therapist. Progress may take time, but each step brings you closer to swimming freely again.

Your determination and daily swimming habits are your greatest assets. Commit to your recovery path. Soon, you can dive back into the water confidently. Don’t let surgery hold you back from the water. After reviewing our helpful tips, visit the Military.com Fitness Section for more fitness guidance. Unlock the secrets to safely rebuilding your body after injury, illness or accident, and return to doing what you love.

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