Swimming: Injury prevention and performance tips
It is estimated that at some point 70% of all swimmers get a shoulder problem. It's no wonder when you consider what the shoulder goes through!
But think about it. When I was swimming at my peak I trained 9 times per week and averaged 7000 metres per session, which is 280 lengths of a 25metre pool! Times this by 9 and this gives 2520 lengths per week!
We trained nearly all year, so say 45 weeks per year.
That's 113,400 lengths per year!
Now when you consider a stroke count of 12 strokes per length this is 1,360,800 strokes
And we haven't even counted the strokes done in competition every weekend!
Sorry to go all maths teacher!
The issue however isn't just the amount of strokes:
The way your shoulder should move in elevation is to externally rotate, however in front crawl you actually internally rotate the joint and this causes the supraspinatus tendon to become "pinched" leading to shoulder impingment syndrome!
It doesn't end there!
Joints like to perform movements in mid range, as end of range is a strain on structures, If your body roll isn't sufficient then you have to force the joint into an extreme end of range position, which increases the risk of injury.
Also the muscles used most in swimming are Latissimus Dorsi, Pectoralis Major, Biceps Brachii, Subscapularis and Teres Major.
The problem is that this creates an imbalance in muscles around the shoulder joint, which can cause injury and impact performance.
So having said all this, what can you do?
- Look at your training: Can you reduce quantity for quality and also do some cross training to get out of the pool and challenge your body in a different way to enhance the training effect and minimise the injury risk.
- Look at your technique: Do you roll your body enough or are you flat in the water? Ask your coach for drills to improve this and also perform core stability exercises. This will reduce your injury risk and remember deeper water is denser and you get better grip there, so when you roll, you reach this and you will go faster!!
- Exercises to improve the muscle imbalance:
· External rotation stretch in doorway:
Standing in a door way with the palm of your hand on the frame. While keeping your elbow by your side at all times, step forwards until you feel a stretch. Hold for 30 secs and repeat 3 times. Change sides and repeat.
· Scapula setting in Prone (lying on front):
Lie face down on the floor with your arms relaxed by your sides. Now slowly squeeze your shoulder blades together slowly and slightly towards your lower back. The fronts of your shoulders should lift off the ground but your lower arms, head and chest should remain in firm contact with the floor. Hold for 20-30 secs and repeat 3 times.
· Theraband isometric elevation through range elevation:
Tie the theraband together to make a loop which is hip width apart when it is tied and the slack is taken up. Next with your elbows tucked in by your sides, put your hands into the looped theraband so it is around your wrists. Keep the palms of your hands facing each other at all times. Now elevate your arms up till they are pointing to the ceiling and bring them back down to your sides. Repeat 15 times.
· Closed chain proprioceptive shoulder exercise
In 4 point kneeling (knees below hips and hands below shoulders) find spinal neutral (slight inward curve in lower back). Slightly tighten you abdominals to maintain your spinal position. Now lift one arm up until it is in line with your body. Now lower back to the start position. Make sure you keep your back still and in neutral throughout. Also keep your shoulder blade in a good position throughout on the non moving shoulder. Repeat 15 times then swap and repeat with the opposite arm.
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