Swimming is often touted as “the sport that is easy on the joints”.
For masters swimmers (over 35–40 years old), however, the reality is a little more complex: swimming remains a healthy sport, but the body is no longer what it was twenty years ago and the risk profile changes.
Research on injuries in master swimmers show that the risk of musculoskeletal problems increases moderately with age, but is not only related to the volume of training in the water.
What counts much more are injury history, joint stability, quality of technique and the presence (or absence) of well-structured dryland work.
The master's body is different
As we age, tendons, muscles and joints change:
- tendons (such as the supraspinatus in the shoulder) tend to become “stiffer” and less elastic
- joint range of motion may be reduced, especially at the shoulder level
- the ability to recover after intense loads is lower than in younger swimmers
- Biomechanical efficiency gradually decreases, particularly over long distances and, according to some studies, more markedly in female masters
This doesn't mean having to give up swimming, but accepting that the body needs more care, more planning, and more listening.
The districts most frequently involved are:
- Shoulder: remains the main site of pain and limitation, often linked to degeneration of the supraspinatus, other tendons of the rotator cuff and alterations in shoulder dynamics.
- Knee: especially in masters who use breaststroke a lot or combine swimming and running/cycling.
- Lumbar spine: overload from hyperextension, trunk stiffness, suboptimal technique or postural compensations.
These problems, in masters, often present as persistent pain associated with reduced mobility, weakness or a feeling of instability, rather than as “sudden traumas”.
Load, technique, and cross-training: three decisive factors
Studies of masters swimmers indicate three key factors:
- Load management
Abrupt increases in volume or intensity, sudden program changes, or periods of "total rest" followed by overly aggressive reentry are among the main mistakes. It's not so much the absolute volume that makes the difference, but the progression you follow.
- Technique under stress
With fatigue or years of poor adaptation, technique can deteriorate: less precise strokes, poor trunk rotation, and rigid breathing. This increases stress on the shoulders, knees, and spine.
- Absence of cross-training
Masters athletes who swim a lot but don't do dryland work (strength, core, mobility) are more likely to experience pain and disability, especially in the shoulder. Conversely, those who incorporate a minimum amount of supplementary training have a lower risk of injury and a lower impact on healthcare costs.
Signs Not to Ignore in Masters
Some signs deserve pause for reflection (and, often, a specialist medical evaluation):
- shoulder or knee pain that lasts more than 10 days
- loss of strength (I can no longer lift my arm like I used to, or push my leg like I used to)
- feeling of weakness or instability when pulling or kicking
- back pain that recurs punctually after certain types of training
- pain that appears first during training, then also in daily activities
In these cases, continuing to “pull” is not a sign of determination, but a way to lengthen recovery times.
How to train like a master in an "intelligent" way“
Based on current scientific literature on master swimmers, some strategies are particularly useful:
- Schedule the load
Avoid jumps in volume or intensity from one week to the next; use a gradual progression (maximum increase in loads from one week to the next); plan for unloading cycles.
- Integrate dry work
Incorporate strengthening exercises for the rotator cuff, shoulder blades, core, and hips, and not just general stretching. Even two short sessions a week can make a difference in the long run.
- Taking care of mobility
Maintaining good mobility in the shoulders, thoracic spine and hips helps to better distribute loads in the water and reduce compensations.
- Do cross-training with discretion
Running, cycling, or well-paced resistance training improves overall health and load-bearing capacity, as long as it is not combined with swimming in a chaotic way.
- Schedule periodic clinical checks
A regular evaluation with a doctor experienced in sports traumatology allows for the early identification of movement restrictions, weaknesses, or instability that, over the years, can become real problems.
Key message for masters swimmers
Swimming remains an excellent sport at any age, but after 40 the body no longer responds the same way as it did in 20.
Ignoring these changes puts you at greater risk of shoulder, knee, and back injuries; recognizing them and adjusting your training allows you to continue swimming for a long time, with enjoyment, and safely.
It's not about doing less, but about doing better: smarter loads, cleaner technique, a little more dry work, and listening more carefully to your body's signals.
Dr. Marco Gastaldo
