Why Swimming More Might Lower Your Risk of Injury

Contrary to popular belief, swimming more, when done appropriately and consistently, may reduce your risk of injury. Here’s how swimming more can be protective against injury, and how to adjust your training to keep your shoulders healthy and injury risk low.

It seems intuitive that increasing swim volume would raise your risk of injury. But among Masters swimmers, the research is mixed.

In a 2012 study published in Journal of Athletic Training, researchers found a positive relationship between higher swim hours per week and injury risk in Masters swimmers. In that same year however, in the African Journal for Physical, Health Education, Recreation and Dance, researchers reported that swimming more was protective and associated with a lower risk of injury.

So, which is it?

Essentially, it’s not the total amount of swimming that causes injuries, but rather the sudden increases in training that pose the greatest risk.

One helpful concept from the sports science world is the acute to chronic workload ratio. This compares your recent training, such as the past week, to your training load over the previous four weeks. A high ratio means you have increased your workload quickly, which often overloads your tissues.

When this ratio is elevated, injury risk rises due to muscle fatigue, decreased control, and technique breakdown. In an Applied Sciences study published in 2024, researchers found some evidence supporting this model, although more research is needed.

The more consistent your swim training is, both in frequency and volume, the better your body adapts to the demands of the sport.

Inconsistency is the real culprit here. If you swim a lot, take a long break, then ramp up too quickly after your break, you’re going to feel it. You’ll have a drop in conditioning, and that will make it harder for your shoulders to handle the demands of swimming.

Very few Masters swimmers can maintain a perfect weekly year-round training routine. Between work, family, travel, and other commitments, it’s normal to have periods where swimming takes a back seat. But that doesn’t mean you’re destined to get injured when you return to the pool.

With the right strength training program, you can build durability and help your body handle the demands of swimming, even with an inconsistent schedule. In a 2019 study published in Journal of Science and Medicine in Sport, researchers suggest that greater strength improves your ability to tolerate sudden increases in training and acts as a protective factor against injury.

This is why strength training is so important, especially for Masters swimmers. It keeps your shoulders strong and ready, even when you can’t make it to the pool consistently.

Staying healthy in the water is not about doing less, it’s about being more consistent. Keep a steady swim routine, avoid large jumps in training load, and support your body with a balanced strength program.

Training with a USMS club and working with a coach is one of the best ways to stay in the pool and keep doing what you love.