Active aging & sports: keep playing
Swimming After 50: Shoulder Care for Lifelong Swimmers
6-minute read · Published July 28, 2026 · Updated July 28, 2026
Why this happens / What this is
Each stroke asks the shoulder to lift, rotate and pull through a large range of motion, many times in a session. The rotator cuff keeps the ball of the arm centred in the socket. The shoulder blade muscles keep the arm's base stable. When either group tires or loses strength, the arm can start to work harder than it should.
Swimmers often call this "swimmer's shoulder." It is a loose term for shoulder discomfort linked with repetitive overhead use. It is not one diagnosis. A clinician works out which tissues are involved.
Age matters too. Muscle strength and range can change over time, and those changes are linked with shoulder pain and disability in older adults [R28]. That does not mean you must stop. It means your training may need more attention to strength and control than it did in your twenties.
If you want more on the moving parts, see the rotator cuff in plain language and shoulder mobility for swimmers.
What the research says
- Progressive, resisted exercise probably makes a modest difference rotator cuff-related shoulder pain. Gentle, unloaded movement alone probably does not change pain much [R01].
- A 2025 review found that scapular stabilization exercise improved pain and function in people with rotator cuff-related shoulder pain [R03]. That research was not done in swimmers, so treat it as a reason to try the approach.
- Public guidance recommends muscle-strengthening activity on at least two days a week for adults, with extra balance and strength work for those 65 and older [R07].
What you can do
- Warm up before the first length. Spend five minutes on gentle arm circles, shoulder blade squeezes and easy strokes at low effort. Many people find a warm shoulder feels more comfortable from the start.
- Build the stroke base. Work the muscles behind the shoulder blade and the rotator cuff a few times a week. Use slow, controlled movements with light resistance, and add resistance gradually.
- Train the pull as well as the push. Many swimmers do more of the forward reach than the back pull. Balance the work with rowing-style or back-focused movements.
- Adjust before you stop. If the shoulder aches, shorten the session, slow the pace or add rest between sets. Stopping completely is rarely the first step unless pain is sharp or getting worse.
- Check your stroke with a coach. A small change in hand entry or body rotation can reduce strain. A swim coach or physiotherapist can watch you in the water.
- Keep up the basics. Swimming counts toward weekly activity targets, and dryland strength may help it last [R07].
Where ShoulderBack Pro fits — and where it doesn't
For dryland days, Crosscuts is a diagonal glide from high shoulder to opposite hip, designed to work the lats, obliques and scapular retractors, the muscles that pull and rotate you through the water. Resisting Arrest, with the trainer behind your back, targets the scapular depressors and lats. Both can be done standing or seated, and the other arm provides the resistance: push harder, glide further or go longer to progress.
ShoulderBack Pro is a wellness tool, not a treatment for swimmer's shoulder, and it has no clinical trials. It is $29 CAD with a 30-day guarantee, and it does not replace coaching, pool work or an assessment of an injured shoulder.
When to see a professional
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care.
A physiotherapist who works with swimmers can check your stroke and your strength together, which is often the fastest route back to comfortable laps, in line with NHS red-flag guidance [R30].
Try this movement
Crosscuts (lats, obliques, scapular retractors) →Frequently asked questions
Is shoulder pain from swimming normal after 50?
Aches are common among regular swimmers, but common does not mean harmless. If pain is persistent, wakes you at night, or limits your reach, get it assessed.
Should I stop swimming if my shoulder hurts?
Often you can adjust rather than stop. Reduce distance or intensity, change the stroke, or take a few days off, then build back up. Check with a clinician if the pain does not settle.
What dryland work helps swimmers?
Slow, controlled work for the shoulder blades and the back of the shoulder is a common suggestion. Start light, and focus on control rather than load.
Sources
- WHO (2020). Guidelines on physical activity and sedentary behaviour. https://www.sydney.edu.au/news-opinion/news/2020/11/26/new-global-guidelines-on-physical-activity-and-sedentary-behavio.html
- Naunton J et al. (2020). Effectiveness of progressive and resisted and non-progressive or non-resisted exercise in rotator cuff related shoulder pain: systematic review and meta-analysis of RCTs. Clinical Rehabilitation. https://search.pedro.org.au/search-results/record-detail/61404
- PMC narrative review (2026). Body composition, strength, mobility and posture associated with shoulder pain and disability in community-dwelling older adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC13513864/
- Frontiers in Bioengineering & Biotechnology (2025). Specific modes of exercise to improve rotator cuff-related shoulder pain: systematic review and meta-analysis. https://pmc.ncbi.nlm.nih.gov/articles/PMC12011739/
- NHS Greater Glasgow & Clyde — Shoulder red flags; NHS MPFT self-help — Shoulder pain; BESS/BOA pathway summary (2021). https://www.nhsggc.scot/page_category/services/page/33
