Article by Le Physio Clinic
In the final weeks leading up to the Laguna Phuket Triathlon and Ironman Phu Quoc Vietnam, we have observed many athletes visiting our clinic due to this persistent and bothersome pain.
“Swimming is all about technique—because who doesn’t love gliding gracefully instead of flailing like a startled octopus? Le Physio Clinic will help you nail those moves without the agony!”
Triathletes commonly experience shoulder pain, particularly during swimming, and neck pain while cycling. These issues often stem from poor posture and muscle imbalances developed from long hours in the aero position on the bike, as well as time spent hunched over desks in an office setting.
Facts of pain…
The root of shoulder pain often lies in thoracic hyperkyphosis, a rounded upper back with forward head posture. This postural imbalance places extra strain on the shoulder muscles and fascia, leading to misalignment and tension that can result in pain and even injury over time. In triathletes, this imbalance is exacerbated by repetitive overhead movements in swimming, without T spine rotation as well as the aerodynamic positioning in cycling, which both contribute to neck and shoulder strain.
Another problem with incorrect swimming technique is caused by an underactive latissimus dorsi muscle, which helps push your arm back to pull water and drive your body forward. With reduced power from the latissimus dorsi, you may compensate by using smaller shoulder muscles, which are more prone to injury.
How we deal with…
Effective treatment for shoulder pain in triathletes involves both myofascial release and targeted mobility exercises. Myofascial release techniques focus on relieving tightness along the front arm line, targeting muscles like the pectoralis, triceps brachii, and subscapularis. This hands-on approach helps loosen up the tissues that are often shortened or overworked from cycling and swimming.
In addition to myofascial release, incorporating mobility exercises at home can greatly improve shoulder and back flexibility. Exercises that open up the thoracic spine and rotate enhance shoulder range of motion can alleviate existing pain and help prevent further injury. For triathletes, a regular routine of mobility work combined with good posture awareness can be essential in managing and preventing shoulder and neck issues, ultimately enhancing both comfort and performance.
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