Why You May Be Sore After Swimming and How to Find Relief

Swimming is a Great Full-Body Workout That Can Lead to Muscle Soreness

Swimming is often touted as one of the best full-body workouts around. It engages all of your major muscle groups as you propel yourself through the water. This can be great for building strength and endurance, but it also means you're likely to feel some muscle soreness after swimming, especially when you first start out.

Sore muscles after swimming, or any workout, occur due to tiny tears in the muscle fibers caused by exertion. This triggers inflammation as your body works to repair the muscles and make them stronger. With repeated swimming workouts, your body adapts and becomes more resistant to this post-exercise muscle soreness.

Why Are Your Muscles Sore After Swimming?

There are a few key reasons why your muscles might be sore after a swimming workout:

• Using new muscles: If you're new to swimming, your body isn't used to the types of movements and range of motion required. This can lead to muscle soreness as your new swim workout uses muscles you're not used to utilizing.
• Increasing intensity: Upping your distance, speed, or switching up swim strokes can all make your workout more intense. This increased intensity can trigger muscle soreness.
• Improper technique: Using poor technique such as overreaching on your stroke or crossing your body can overwork certain muscle groups, resulting in soreness.
• Going too hard: Pushing yourself too far too fast can shock your muscles and leave them feeling sore the next day.

Which Muscles Are Sore After Swimming?

Since swimming works your whole body, you may experience soreness in a variety of muscle groups after a tough swim workout. Some of the most common areas of soreness include:

• Shoulders: Rotator cuff muscles can become overworked from the repetitive overhead motion of swimming strokes like freestyle and backstroke.
• Upper back: Latissimus dorsi muscles in your upper back work hard to pull your arms through the water.
• Chest: Pectoral muscles are engaged as you pull through the water during swimming.
• Triceps: The pushing motion to propel you forward works your triceps.
• Lower back: Your core engages to support proper body position in the water.
• Quadriceps: Kicking works your quadriceps and can leave them feeling fatigued.
• Hamstrings: Your hamstrings work to push you forward with each kick.
• Hip flexors: Your hip flexors allow you to generate kicks and may get sore.

Tips to Prevent Muscle Soreness After Swimming

While some post-swim muscle soreness is normal, especially for beginners, there are some ways you can help prevent excessive muscle fatigue and soreness:

Gradually Increase Swimming Intensity

Avoid ramping up your swimming intensity too quickly. Gradually increase distance, speed, or time spent swimming to give your muscles time to adapt.

Focus on Proper Swimming Technique

Work on efficiency in the water by taking swim lessons or focusing on form during workouts. Solid technique puts less strain on your muscles.

Choose Swim Gear that Provides Buoyancy

Opt for a snug swim buoy or drag suit to provide flotation and reduce the work your muscles have to do in the water.

Stretch Before and After Swimming

Be sure to stretch your muscles both before and after swimming. This can help improve muscle elasticity and range of motion.

Consider Using Fins During Workouts

Fins can help take pressure off your legs and hips while building arm and shoulder strength when swimming.

Get Plenty of Rest Between Swim Sessions

Allow your body adequate rest and recovery time between swimming workouts to let your muscles fully recover.

Fuel Your Body Properly

Eat a balanced diet and stay hydrated to supply your muscles with the nutrients they need to recover.

Try Foam Rolling

Use a foam roller after swimming to massage sore muscles and stimulate blood flow to aid recovery.

What to Do When Your Muscles Are Sore After Swimming

Even if you take steps to prevent excess soreness, chances are you'll experience some muscle fatigue, especially as a beginner. Here are some tips for relieving sore, achy muscles after swimming:

Take a Rest Day

Allow your body to fully recover by taking a day off from the pool. This gives your muscles time to heal.

Consider Swimming Less Intensely

Opt for a lighter workout like kicking or pulling with a buoy to reduce strain on sore muscles.

Try Cold Water Immersion

Briefly soaking in cold water helps reduce inflammation and soothe sore muscles after intense exercise like swimming.

Get a Massage

Post-swim massage can help improve blood flow and range of motion as well as ease aches and soreness.

Take an Epsom Salt Bath

A warm Epsom salt bath can help draw out inflammation, reducing swelling and pain in overworked muscles.

Use Heat

Applying something warm like a heating pad, hot pack, or warm bath can bring relief to sore muscles after swimming.

Try Over-the-Counter Pain Relievers

Anti-inflammatories like ibuprofen can temporarily alleviate post-swim muscle aches and discomfort.

Get Plenty of Rest

Make sure you get enough sleep, which gives your body time to adapt and recover from tough swim workouts.

When to See a Doctor for Muscle Soreness After Swimming

Moderate muscle soreness that starts 1-2 days after swimming and resolves within 72 hours is normal and not a cause for concern. However, you may need medical treatment if you experience:

• Intense or excessive pain
• Swelling in a joint or limb
• Inability to move a joint through its full range of motion
• Visible bruising or discoloration
• Pain that lasts longer than 4-5 days
• Weakness or limited strength
• Numbness, tingling, or radiating pain

These symptoms could indicate a muscle strain or more serious injury that requires medical evaluation. See your doctor if soreness persists or worsens despite rest, over-the-counter treatments, and taking time off from swimming.

Adapt to Reduce Post-Swim Soreness Over Time

Some muscle soreness is expected when you first start swimming, as your body adapts to the new demands you place on it. With consistent practice using proper form and allowing adequate rest between workouts, your body will gradually get used to the strains of swimming.

While a tough swim session may leave you feeling sore afterwards for months or even years to come, you'll likely notice that your muscles recover more quickly as you progress. Taking care to build up your swimming workload gradually can help minimize excessive post-exercise soreness as your fitness improves.

Muscle fatigue and soreness after swimming are signs you’ve worked hard in the pool. But be sure to balance challenging workouts with rest days, proper fueling and hydration, and full recovery between sessions. This will allow you to continue making fitness gains in the pool while avoiding overtraining and excessive muscle aches.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.