Shoulder or Neck Discomfort When Swimming Freestyle? What to Notice
By Audrey Holmes · 4 min read
Why do my shoulders or neck hurt when I swim freestyle?
Discomfort while swimming can have many causes, including some that need a medical opinion. Two movement patterns worth noticing are lifting the head to breathe and limited body rotation, since both can add load to the neck and shoulder. Persistent or sharp pain is worth discussing with a qualified medical professional.
If your neck or shoulder hurts during or after swimming, do not simply push through it. Pain can have many causes, including issues unrelated to swimming technique. Sharp, persistent, worsening, or unexplained pain should be assessed by an appropriate healthcare professional.
I'm Audrey. I'm a swim coach, not a doctor. What I can offer are two movement patterns I frequently observe in adult swimmers: lifting the head and swimming with limited body rotation. These patterns may contribute to discomfort, but they are not diagnoses and they are not the only possible causes.
One pattern to observe: lifting the head
Repeatedly lifting or holding the head may place additional work on the neck for some swimmers. Lifting to breathe, lifting to see. Your head weighs about five kilos — hold it up out of the water hundreds of times a swim, and your neck does weightlifting for an hour.
Sometimes lifting the head is connected to uncertainty around breathing. Rather than deciding what the discomfort means, notice whether keeping the head supported and rotating gently changes the amount of work in your neck.
One adjustment worth exploring is: the head rests in the water, and when you breathe, you roll to the air — one goggle stays in the water. This may reduce how much work the neck is doing while the body contributes more of the turn.
Another pattern to observe: limited body rotation
For some swimmers, limited body rotation may leave the shoulder doing more of the recovery on its own. When the body contributes less to the turn, the shoulder may work harder during recovery. Reaching across the centerline may add further strain for some swimmers.
The message: “I'm doing this alone.” Rather than immediately trying to strengthen or force the shoulder, notice whether allowing the body to rotate more naturally changes the work the shoulder is doing.
Better coordination may reduce unnecessary effort. It should never be used as a reason to push through pain.
Try this on your next swim
Two questions. When you breathe: did my head lift, or did I roll? And mid-stroke: are my hips rotating, or am I flat as a surfboard?
Do not force a correction through pain. Observe the movement gently, and stop if discomfort increases. What you notice can help guide a conversation with a qualified coach or healthcare professional.
Keep learning in the water.
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