Q: This offseason I decided to set a goal to work on my butterfly and 100m IM. The IM is coming around nicely but I am noticing tenderness in my left shoulder. I can swim through it, but it’s “noticeable.” I assume I should stop this training. I have never experienced shoulder issues before over 7 years of training freestyle for Triathlon. Should I try to strengthen the shoulder with dry land training or just take a break for awhile?

A: Generally the supraspinatus triggers the pain. This upper muscle of the rotator is the key one that gets irritated when doing too much free, fly and wide arm pull in back. The irritation can trigger the biceptal grove on top on your shoulder. So first and foremost, I like that you’re doing the other strokes!!

Part of the problem is lack of rotation in your thoracic spine, combined with increasing your rotator cuff flexibility specifically abduction. This allows your shoulder/armpit to open up. You probably also have tight pecs which internally rotates the shoulder and this is causing the pain. Following are some suggestions:

1. I have a video; reverse snow angels with a stretch cord. Have you seen this series because it has several permutations of the snow angel plus side bend? Great for this shoulder issue. Check it out here!

2. Kneeling with a roller in front of you, sitting back on your heels, extend your arms on the roller with thumbs up. Now roll out with a simultaneous slow controlled downward press of your chest. Change the width of your arms from wide to narrow at 6 inches. You should feel a super stretch in your back, pecs and shoulders.

3. Do the same stretch with a single arm and also try this kneeling in front of a bench.

4. Get your scapula to move!! Try standing rows with a stretch cord. I have many on YouTube. Practicing protracting with shoulders rounding forward and then retracting where you feel a light squeeze which allows the scapula to roll forward and back.

This can be the issue with tight triathletes in the swim, bike (neck issues) and run with no shoulder motion side to side. Lastly, warm up with back stroke, try over head back flutter and back dolphin kicks, squeezing your ears with your biceps and a nice straight arm.

Get on on it and let me know how you do!

Dave