Swimming and joint pain: kind to knees, not to shoulders

What swimming asks of your joints

Although many who take the plunge feel like the water is a battle, it is actually helping to take the strain off many of your joints. The knees and hips get a rest. In exchange, the shoulders do the propelling several thousand times per session, and while better technique helps, the reality is that many swimmers push through and start to get issues like impingement in the shoulder joint.

Where swimmers usually feel it

Swimming moves the load upwards rather than removing it, so the pattern of symptoms is almost the opposite of running.

Shoulder

Front crawl and butterfly ask a great deal of the shoulder at the top of the stroke. Volume increases faster than the shoulder adapts, and that is usually where the trouble starts.

Neck

Breathing to one side only, session after session, loads one side of the neck more than the other. Bilateral breathing is the simplest fix there is.

Back and neck

Knee

Breaststroke is the exception to the joint-friendly rule. The kick loads the inside of the knee, and an arthritic knee often prefers front crawl.

Knee Arthritis

Lower back

Swimming with the legs low, or lifting the head to breathe, extends the lower back for the length of the session. Also, be careful with pull buoys pushing the legs too high arching the back, and kicking with a kickboard

Back and neck

Elbow

Not as common, but sometimes if specific gym work is done alongside regular swim sessions, by the nature of the catch and pull phase, swimmers can start to feel an irritated elbow joint.

Before you get in

A few minutes on the poolside makes the first lengths a great deal more comfortable, particularly in a cold pool.

Shoulder circles

Slow, controlled, in both directions. The shoulder is about to rotate overhead a few thousand times.

Open the chest

Doorway or band stretches give the shoulder room to travel at the top of the stroke.

Use short stretch bands

Prepare the bend in the elbow and catch phase by mimicking the action with stretch bands or chords.

Swim the first lengths easy

Four to six slow lengths before you start any set. The water will feel different once the shoulders have warmed. Build into you session from there.

Mix the strokes

Alternating strokes spread the load rather than repeating the same one for the whole session. A good warm-up should include mulitple strokes and technique work

Questions about swimming and joint pain

The questions that come up when swimming is the fallback rather than the first choice.

Is swimming really better for arthritic joints?

For the knee and hip, usually yes, because the water carries the load. It is not a free pass, though: breaststroke can irritate a knee, and the shoulders take on work they may not be used to.

Which stroke is kindest to a sore knee?

Front crawl or backstroke for most people. The breaststroke kick loads the inside of the knee, which is exactly where knee osteoarthritis is often felt.

My shoulder has started hurting since I took up swimming.

Common, and usually a volume-and-technique problem rather than a damage problem. Cut the distance, mix the strokes, add some shoulder-strength work and get a good coach to look at your hand position. If it persists past a few weeks, get it looked at.

Is aqua aerobics as good as swimming?

For joint symptoms it is often better, because you get the offloading without the shoulder volume. It also builds the leg strength that supports a knee or hip on land.

Does the water need to be warm?

Warmer water is more comfortable for stiff joints and many people find they move more freely in it. A cold pool is not harmful, but it will need a longer warm-up.

The Össur compression sleeves can be worn in the water, helping to support any areas that are known to flare or casue pain after activity.

Össur Formfit® Pro Wrist Compression Sleeve

Who this is for For wrist sprains, tendonitis, overuse pain or inflammatory flare-ups affecting grip and daily movement. Breathable compression with structured stabilisation to support the joint while allowing controlled, everyday activity.

£55

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Össur Formfit Pro Elbow

Who this is for For tennis elbow, golfer’s elbow or general tendon irritation limiting sport and daily activity. Targeted compression with integrated cushioning to reduce swelling and support irritated tendons while allowing natural movement.

£70

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Össur Formfit® Pro Knee

Who this is for For general knee discomfort, mild instability or kneecap irritation affecting everyday movement. Gentle compression with targeted patella support to improve comfort and confidence during daily activity and exercise without restricting movement.

£60

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Shield - Joint Essentials

A simple daily wellness supplement providing high-strength Vitamin D3 with added Vitamin K2 as part of a sensible routine for active living, seasonal support and healthy ageing.

£21.50

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